A ketogenic or keto diet is a nutrition pattern that is very low in carbohydrates, moderate in protein and majority of the total energy intake coming from dietary fat sources. It has received a lot of publicity lately in the weight loss world and I wanted to take a moment to explain more on the diet.
Since fat is the main source of energy being consumed in a keto diet the body must adapt to using fat source as its main fuel for the tank. When the body metabolizes fat, it is broken down into ‘ketone bodies’ which can be used by tissues, muscles and the brain and is called ‘ketosis’. The body can enter ketosis during times of severe energy restriction or when carbohydrate intake is below 50g per day. This is equivalent to a couple slices of bread and a piece of fruit.
Individuals with SCI have an increased importance on maintaining a healthy weight and undoubtedly following a keto diet will result in short term weight loss. There could be several factors including a reduction in energy, depletion of water stores from low carbohydrate intake and a reduced appetite which is a side effect of ketone metabolism. However, the key to maintaining a healthy weight is achieving a sustainable diet that you can adhere to in the long term. There is no one size fits all approach to achieving or maintaining a healthy weight and it should be individualised.
There is no current evidence for the keto diet in SCI populations and much of the current evidence contain poor study controls so future research is needed. Although many books and websites promote the keto diet the evidence is very limited.
Some other points to consider about Keto:
- Reduces the total intake of many food groups including fruit, vegetables, wholegrains, and dairy
- Restriction of <50g of CHO a day means it’s difficult to meet nutrition adequacy without supplementation
- Keto is a diet low in fibre and can cause serious gut discomfort (mainly constipation)
- Difficult diet to adhere to due to restrictive nature
- Want to look at a healthy relationship with food and consider what foods/groups can we ‘add’ to our usual intake rather than restricting any foods
This week’s recipe: If you did want to try a Keto recipe then have a crack at this week’s recipe. You will notice that its quite a lot of meat and heavy creamy sauces which will taste delicious. This recipe will also provide you with a lot of energy. SO, if weight management is your goal be sure to try recipes like this in moderation and enjoy them for what they are.
If you have any questions about your diet or would like one-on-one dietary advice from your Able Dietician, send us a message letting us know what you’re after and we’ll be in touch to help you achieve your goals!
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