The Ketogenic Diet Versus Low Fat Diet Plans

Much has been said over the years about the ketogenic diet and with celebrities like Megan Fox, Mick Jagger, and Adriana Lima being fond proponents of the diet, it remains very popular.

What is the real difference between a ketogenic diet and a low fat diet plan? While many may swear about reducing fat intake, studies show low carb plans are actually more effective for both weight loss and reducing high cholesterol.

Ketogenic Diet

There are several low carbohydrate diets, but the ketogenic diet generally limits your carb intake to 20 to 50 grams a day. The ketogenic diet requires you to enter the stage of ketosis, and that generally does not occur unless you are consuming about 20 grams of carbohydrates per day.

A sample menu plan when you’re on a ketogenic diet looks like this:

Breakfast: bacon or sausage, eggs, and coffee with cream and stevia

Snack: 1 ounce of cheese with cucumbers or celery

Lunch: Tuna salad or egg salad wrapped in lettuce or lettuce wrapped burger with ghee

Snack: ½ avocado or 10 olives or flaxseed crackers with salsa

Dinner: Cajun chicken with a side of vegetables cooked in ghee or steak with vegetables in ghee or salad with olive oil and vinegar or grilled salmon with a side of spiral cut zucchini pasta with sauce

Snacks between meals can also include string cheese, a cup of chicken broth, 6 almonds or peanuts, turkey lettuce wraps, hard-boiled eggs, smaller portions of leftover meals, 1 tablespoon of cream and much more.

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Even though low-carb diets are a prominent health trend, they have actually been around for many years. The ketogenic diet, for example, has been around since the 1920s, and continues to help people achieve their health goals even today.

A ketogenic (keto) diet is a low-carb, high-fat diet that encourages the body to produce ketones in the liver, which are then used as energy. There are many ways to approach a ketogenic diet (including “softer” approaches such as LCHF, or higher protein approaches such as Atkins), but overall, a ketogenic lifestyle will rely on sources of fat and protein rather than carbs (including those derived from refined and natural sugars, fruits, and vegetables). These diets have one thing in common: they encourage “clean” eating, and discourage the consumption of foods that are processed or contain additives.

To this end, Milkio ghee works remarkably well: it is free of trans-fatty acids, hydrogenated fats, oxidized cholesterol, and has no artificial colours, flavours, or preservatives. Additionally, because it contains no milk solids, it can be used in lactose-free and even paleo recipes. Milkio ghee is made from free-roaming, grass-fed cows here in New Zealand, which makes it naturally higher in Omega-3 and Omega-9 essential fatty acids, beta carotene, CLA, antioxidants, and vitamins E, D, A, and K.

What does this mean? In essence, it means that Milkio ghee doesn’t just fit within ketogenic, paleo, Atkins, gluten-free, LCHF, lactose-free, or other “clean eating” diets—it complements them. It especially enhances ketogenic diets, since healthy, clean fats are essential for any keto lifestyle.

On a standard high-carb diet, your body produces glucose and insulin. Because your body uses the glucose as its primary source of energy, the fats you consume are not needed and are stored. This can lead to weight gain, and the myriad of health problems that come with it. Ketogenic diets assist weight loss because they stimulate the body to use fat stores for energy. The process is simple: by lowering the intake of carbs, the body is induced into a state known as ketosis.

During ketosis, ketones are produced from the breakdown of fats in the liver. Put simply, ketosis is a metabolic state in which fat is being burned away for energy. Without carbohydrates, your body will use its own fat stores to sustain itself, which can lead to weight loss, increased energy, lower blood sugar, better mental clarity, lower cholesterol, lower blood pressure, and other benefits.

When starting a ketogenic diet, avoid grains, sugars, fruit, and starches (such as potatoes). In their place, eat plenty of meats, leafy greens (such as kale or spinach), high-fat dairy, and other natural fat sources such as avocado and nuts. When cooking, it is best to use healthy fats such as ghee or coconut oil, since they are high in vitamins and minerals. Ghee is particularly useful—it adds a slightly sweet, buttery richness to any meal, while adding no sugars or carbs.

It can also be used in sweet and savory baking, which means you’ll never feel deprived! There are many keto-alternatives to your favourite high-carb foods, and incorporating the right fats is the first step in finding new dishes that work for you.

Because Milkio ghee is so versatile, it lends itself to almost any recipe in which butter or oil is required.