Magazine Mar/Apr 2018

Ketogenic Diet By Ghazali, Personal Trainer

Diet, low intake of carbohydrates leads to lower insulin production, which allows fats to leave their cells and enter the liver, turning them into ketones and fuel for the body. Should I only stick to a Ketogenic Diet? As always, balance is key. Strictly sticking to a Ketogenic Diet on a long-term basis may lead to potential side effects such as kidney stones, high cholesterol levels, constipation and bone fractures. In addition, the diet does not provide all the vitamins and minerals found in a balanced diet. It is important to supplement the diet with other nutritious food, such as those rich in calcium, vitamins B and D, and selenium.

The Ketogenic diet is essentially a high-fat, moderate protein and low carbohydrate diet which was first used therapeutically to treat children with epilepsy. The diet copped a fair amount of attention in the epilepsy community before gaining traction in the fitness and bodybuilding world.

What exactly is the Ketogenic Diet? ‘Keto’ is short for ketone and ‘genic’ means to produce – ketogenic translates to the production of ketones in the body. Ketones are produced when the body uses fat as its source of energy. The Ketogenic Diet comprises 75% fat, 20% protein and 5% carbohydrates. Adopting a Ketogenic Diet encourages the body to burn fat as its primary energy source as opposed to burning carbohydrates. When fat is metabolized in the absence of carbohydrates, the body generates compounds called ketones that circulate in the blood and can be used as energy sources for the brain and muscle tissue. Benefits of the Ketogenic Diet Most Asian diets constitute carbohydrates as the main component. A diet high in carbohydrates can significantly impact the body’s blood sugar levels. As blood sugar increases, the body secretes a hormone called insulin. Insulin is responsible for storing glucose in muscle and fat cells, preventing fats from leaving fat cells. With the Ketogenic

Suitable foods for a Ketogenic Diet: • Seafood (fish & shellfish) • Meat and poultry • Low-carb vegetables (spinach, broccoli, cauliflower, kale, chard, etc.) • Cheese • Avocados • Eggs • Nuts and seeds • Berries • Butter and cream • Coconut oil • Coffee and tea • Dark chocolate and cocoa powder

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MAR / APR 2018 THE AMERICAN CLUB