Doing Keto or Ketogenic diet/lifestyle in the Philippines
Is it possible to do Keto in the Philippines?
My short answer is YES! The Philippines does not have a shortage of the basic needs for doing the keto or ketogenic diet. Even though you can’t eat foods with sugar, starch, refined carbohydrates (rice, pasta & bread), we have an abundant supply of fat, protein, and low carbs nonstarchy vegetables that we can buy (see What to eat?).
What is Keto?
Keto or Ketogenic diet is a Low Carb – High Fat (LCHF) diet. It is similar to Banting (1863) and Atkins diet (1972), the difference is Keto is like a draconian type of LCHF. Keto strict in terms of food percentage 75% Fat, 20% protein (adequate), 5% carbs.
Ketogenic diet works by lowering glucose and insulin level, triggering the body to utilize the body’s fat storage. Fats will be broken down into ketone body Acetoacetate then, it will be broken down into two ketone bodies Acetone & Beta-hydroxybutyrate (BHB). Acetone will go into the lungs and breath, producing a fruity taste when that happens. Beta-hydroxybutyrate will serve as fuel for the Brain, Heart & Muscles. You are in a state of ketosis if ketone levels are between 0.5 millimolar and 5 millimolar, otherwise known as nutritional ketosis. The body will be in a constant fat burning state as long as you maintain the state of ketosis.
Benefits of Ketogenic Diet
Ketogenic diet does have lots of benefits, I listed few below.
- Rapid weight loss without losing lean body mass. Lebron James is one classic example, in 2014. Doing the ketogenic diet for 67 days, he lost 25 pounds without losing muscles.
- Eliminating Unwanted Fats – Reduction of fats in the areas that matter the most, like belly, face, chin etc.
- More Energy & Better Cognitive Function – It seems that Beta-hydr0xybuterate is the preferred fuel for the brain and muscles, you will experience this when you’re fat adapted, it’s around 2-3 weeks when you start the ketogenic diet.
- Reversing Type 2 Diabetes – Dr. Eric Westman MD is one of the leading people that’s practicing dietary intervention to reverse type 2 diabetes. In this study (randomized trial) diabetes medications were reduced or eliminated in 95.2% in ketogenic diet group vs 62% of low-glycemic index group.
- Reduces Cardiovascular Risk – In this study, low-carbohydrate diets not only decrease body weight but also improve cardiovascular risk factors. Eating more fat lowers Triglycerides and increases HDL thus improving risk factors. There’s a lot of studies supporting this claim. I will put in a separate post for people looking for more evidence.
- Lack of hunger – You will not eat as frequently as when you still eating high carbs food.
Side effects of Keto
Yes, there are side effects of keto, but this is just temporary. One must need to endure some of the symptoms. In this page, I laid out some of the items and preparations to avoid getting this side effects.
- Keto Flu – This is the most common side effects. During the adaptation phase, you will experience flu-like symptoms, due to the energy crisis you’re experiencing. Glucose is very low and your body doesn’t know what to do with fats. Luckily there are ways to avoid this, see this page.
- Headache – Part of the keto flu
- Weakness – temporary side effect until fully adapted
- Fatigue – temporary side effect until fully adapted
October 16, 2017 at 7:33 am by PinoyKetoAdvocate