True story: While researching for my keto blog, I stumbled upon a shocking revelation. Ketones, long hailed as a miracle fuel source, weren’t actually fueling the body as we thought. This sent me down a rabbit hole, questioning everything I knew. What if ketones weren’t a substitute fuel for the brain and body? What was their real purpose? The answer, it turns out, was hiding in plain sight, and it changes everything we thought we knew about health, energy, and the ketogenic diet.
Ingredients
• Original Therapeutic Ketogenic Diet Macronutrient Ratio
• Fat: 80% of total calories
• Protein: 10% of total calories
• Carbohydrates: 10% of total calories
Instructions
1. How We Believed Ketogenic Metabolism Worked
2. Restrict carbohydrates to 20 grams or fewer per day, or fast for roughly 12 hours to deplete glucose stores.
3. With no glucose available, the body begins to break down stored fat, releasing free fatty acids (FFAs).
4. Most cells in the body begin using these FFAs for fuel. However, FFAs are too large to cross the blood-brain barrier.
5. The liver converts some of these FFAs into smaller, water-soluble ketone bodies: beta-hydroxybutyrate (BHB), acetoacetate (AcAc), and acetone.
6. These ketones travel through the bloodstream, cross the blood-brain barrier, and are used by the brain as an ’emergency’ fuel source to produce ATP.
7. The body enters a state of ketosis, supposedly becoming an efficient fat-burning machine for weight loss.
Nutritional Information
• Keto & Ketone Facts
• Ketones were first discovered in the urine of diabetic patients in Germany in the 1880s.
• The three types of ketones are acetone, beta-hydroxybutyrate (BHB), and acetoacetate (AcAc).
• The brain alone consumes 20% of the body’s total energy.
• Ketones can only supply up to 70% of the brain’s total energy needs; the brain still requires glucose.
• In a state of full ketosis, ketones can only satisfy about 30% of the body’s total energy-production requirements.
• Fat contains approximately 9 calories per gram, while protein and carbohydrates contain about 4 calories per gram.
Pro Tips
• Be mindful of fat quality. A ketogenic diet that includes all fats without restriction is not a sound strategy; prioritize healthy fats like olive oil.
• Do not treat all carbohydrates equally. Severely restricting all carbs eliminates vital fiber and phytonutrients from plant foods like Swiss chard, which are crucial for your gut microbiome.
• Monitor athletic performance. While some athletes adapt, many experience an initial tank in performance and require more oxygen to produce the same amount of energy, suggesting it’s not a ‘super fuel’.
• Watch for increased inflammation and cholesterol. Long-term ketosis can raise LDL cholesterol and systemic inflammation, potentially increasing heart disease risk factors.
FAQ
Q: How much energy can ketones actually provide the body
A: In a state of full ketosis, ketones can only satisfy about 30% of the body’s total energy-production needs. They can supply up to 70% of the brain’s energy, but the brain still requires glucose to function fully.
Q: Are there long-term risks with the ketogenic diet
A: Yes, long-term ketosis can present risks such as increased LDL cholesterol and systemic inflammation, which are potential risk factors for heart disease. Some athletes may also experience a decrease in performance.
Q: What kind of fats should I eat on a keto diet
A: It is not a sound strategy to include all fats without restriction. You should prioritize healthy fats, like olive oil, and be mindful of your fat quality for overall health.
Q: Do I need to eliminate all carbohydrates on keto
A: No, you should not treat all carbohydrates equally. Severely restricting all carbs eliminates vital fiber and phytonutrients from healthy plant foods like Swiss chard, which are important for your gut microbiome.
