by Dr. Kristen Bovee, Peninsula Naturopathic Clinic & Hydrate IV and Wellness Centre –
In men’s health and wellness, the main issues men seem to face with aging are increased weight, poor energy, high cholesterol (cardiovascular disease) and diabetes. In order to address these issues, many male patients come to me to get dietary advice. Recently, there has been a lot of hype around the “ketogenic diet” and men are questioning if this is something that would work for them. The short answer to this is yes, the ketogenic diet seems to have a direct impact in improving health for many different people, particularly men. However, one must understand how this diet works and if they can safely use this dietary approach with success.
What is the ketogenic diet? It is is a way of eating that causes the body to make and use ketones as an energy source. Ketones are a by-product of fat breakdown. Our cells prefer to use glucose for energy, but in its absence use ketones instead. This only begins to happen over a few days of eating fewer than 20 to 50 grams of carbs per day. For reference, a medium apple contains about 26 grams of carbohydrates.
What are the benefits? Most people considering the ketogenic diet are doing it for weight loss. However, the benefits of the ketogenic diet have been documented for reducing blood sugar levels (as in type 2 diabetics and pre diabetes), cholesterol (as in cardiovascular disease) and having neuroprotective effects in Parkinson’s, seizures, Alzheimer’s, MS, sleep problems and even brain cancer.
How is it done right? Because of its high fat content, the ketogenic diet is often looked at with concern. The best way to approach a ketogenic diet is to be sure you are eating the right foods. Avoid all processed meats, and eat as organic as possible. Consume large amounts of high water content (low carbohydrate) vegetables at each meal. Do not eat foods you know you are intolerant or allergic to (dairy and eggs are common). Consume lots of good fats such as medium chain triglycerides (coconut oil), monounsaturated fats (olive oil), and avocados in addition to high animal fat. Be sure you are eliminating! If you aren’t, you are not eating enough vegetables. Take a multivitamin and probiotics so you do not become deficient in the important vitamins and minerals needed to improve metabolism; probiotics will aid digestion and absorption of your food.
Who should not do the ketogenic diet? Anyone with kidney disease is not a good candidate; it is too high in protein. People on medications for diabetes and heart arrhythmias should be closely monitored by a medical professional; how medications are used in the body can be impacted. It is always important to seek proper medical advice and care from a professional such as a naturopathic doctor to monitor your health and progress so you know you are doing it right.
The ketogenic diet is not one that has been studied long-term so its impacts on health should be closely watched. Once health goals have been achieved (lowered cholesterol, blood sugar regulation and healthy weight), healthy complex carbohydrates should be slowly reintegrated into the diet because of their own health benefits including the nutrients (fiber, vitamins, minerals, and phytonutrients) contained within them.
