I’m a big fan of ketogenic diets. I feel that it’s not only a great way to lose weight, but also to become healthier in general. After you’ve become keto-adapted, you notice big benefits. For me, it helped clear brain fog, get my blood lipids under control and clear inflammation issues.
The first thing you’ll notice is the water weight you’ll drop. This is due to systemic inflammation being reduced. You’ll then notice you’re not as hungry as much as much as you were before…sometimes even forgetting to eat meals because you’re just not as fixated on them. This is because when you eat a high carb diet your brain constantly craves those carbs to keep it fueled. Once you’re keto adapted, your body just grabs fat stores for energy when it needs it. So that’s a two fold benefit, you’re eating less while burning more stored fat.
Another benefit is your HDL cholesterol will go up (so long as you’re eating lots of heart healthy fats), and your Triglycerides will go down (these are elevated when you eat processed carbs as they are part of the system that turns blood sugar into stored fat). i remember seeing a study on people that live to be 100+ and almost all had a HDL of greater than 100, and a Triglyceride level of less than 60. Contrary to what we’ve been taught for the past 60 years, the way to get there is by having a whole food, high fat, low carb diet.
And as far as carbs go…it’s a tough subject simply because everybody is different. We could both be in a state of ketogenesis, and eat a potato…it may barely move my blood glucose level, yet throw yours wildly out of baseline. 0 calorie sweetners are another example…some people see no insulin response from them, while others get spikes. It’s a very personalized thing. The only way to figure it out is to get that baseline, then see what happens when you try different things.
I will say it’s a very difficult first couple of weeks. Your brain does not give up carbs easily. Sugar and refined carbs are a chemical addiction. If you’d like more info, I can point you in the right direction.