Ketogenic Nutrition: Optimise Your Health with a Low-Carb, High-Fat Diet!
If you’ve heard the term “therapeutic ketosis” and wondered how this nutritional approach can help improve your health, keep reading. Therapeutic ketosis is a natural metabolic state where the body burns ketones — molecules produced from the breakdown of fat — for energy instead of glucose. This state has been shown to offer numerous health benefits, including weight loss, enhanced cognitive function, and improved blood glucose regulation.
The guidance of an expert in the field of ketogenic nutrition is essential when embarking on a journey to achieve the therapeutic benefits of ketosis. Shelley Cavezza, PhD, is a functional medicine practitioner on the Sunshine Coast who specialises in ketogenic nutrition as an integral part of comprehensive health programs designed to address chronic health conditions. By introducing her clients to the therapeutic benefits of ketogenic nutrition, she has helped countless individuals enjoy better health and well-being.
Do You Really Need Ketogenic Nutrition?
Ketones, a type of molecule produced by the liver when glucose levels are low, act as an alternative energy source for the body. By promoting a state of therapeutic ketosis, where ketones become the main source of fuel for cells, a ketogenic diet can offer a range of health benefits, such as:
1. Weight Loss: Ketogenic nutrition’s primary appeal is its effectiveness in promoting weight loss. By limiting the intake of carbohydrates, the body utilises stored fat for energy and enables shedding some kilos.
2. Improved Mental Clarity: The brain loves ketones. Studies have shown that the regularity of ketone production in the ketogenic diet improves cognitive skills such as focus, attention, and memory.
3. Enhanced Energy Levels: Once the body adjusts to ketosis, energy levels are often reported to be much higher and more stable than with a typical high-carb diet.
4. Diabetes Management: Keto has the potential to benefit those living with diabetes or prediabetes by promoting better blood sugar control and insulin sensitivity. However, it is essential to consult with a healthcare professional before embarking on this diet.
Ketogenic nutrition has been shown to play a role in addressing other chronic health conditions too, such as obesity and autoimmune disorders.
It’s important to note that while the therapeutic benefits of ketogenic nutrition might sound tempting, this diet isn’t suitable for everyone, and diving in unguided can lead to potential health risks. That’s where the expertise of functional medicine practitioner like Shelley Cavezza, PhD comes into play, offering personalised guidance and advice tailored to your unique health needs and goals.
Shelley Cavezza, PhD: A Holistic Practitioner on the Sunshine Coast
Shelley Cavezza, PhD is a renowned functional medicine practitioner based on the beautiful Sunshine Coast. With a strong academic background in biomedical science, nutrition and extensive clinical experience, she has earned her reputation as a highly skilled and compassionate practitioner who is dedicated to improving the lives of those she works with.
Shelley Cavezza holds a PhD degree in Biomedical Medical Science and post graduate training in nutrition and has over ten years of professional experience working with patients in her functional medicine practice. By combining her vast knowledge of integrative and evidence-based approaches, she is able to develop personalized treatment plans to address various health conditions, including chronic illnesses and autoimmune diseases.
Ketogenic Nutrition – Food Choices and Meal Planning
Feeling keen to give keto a crack? Here’s a quick list of foods you can add to your shopping list:
1. Meat, Poultry, and Eggs: Look for grass-fed, pasture-raised, and organic sources when possible.
2. Seafood: Go wild with Australian wild caught fish, prawns, or snapper. Don’t forget to consume omega-3-rich fish like salmon and mackerel.
3. Healthy Fats: Avocado, olive oil, and coconut oil are essential for meeting the high-fat requirements of the keto diet.
4. Low-Carb Vegetables: Leafy greens like kale, spinach, rocket, and any other low-carb veggies should be an essential part of your diet.
5. Nuts and Seeds: Almonds, macadamias, walnuts, pumpkin seeds, and chia seeds are excellent snacks and sources of healthy fats.
6. Berries: Though fruits are often limited due to their carb content, a handful of raspberries, strawberries, or blueberries can satisfy your sweet tooth.
A well-balanced ketogenic diet should include plenty of healthy fats, moderate amounts of high-quality proteins, and an abundance of low-carb vegetables and fruits. Omega-3-rich sources of fat like oily fish, grass-fed meats, and nuts and seeds should be prioritised, while organic and pasture-raised eggs and dairy are also encouraged for those who tolerate them.
Steer clear of processed, high-carb, and high-sugar foods, such as bread, pasta, breakfast cereals, and most packaged snack foods. Be wary of seemingly “healthy” options such as low-fat dressings and yoghurts, which often contain added sugars to compensate for reduced fat content.
Meal planning and batch cooking are tried and tested strategies for staying on track with your ketogenic diet. Creating a weekly meal plan allows you to avoid last-minute temptations and ensures you have the ingredients you need on hand. Batch cooking and freezing meals for later consumption also saves time and guarantees you’ll always have a keto-friendly option at the ready.
Remember: embracing a ketogenic way of eating doesn’t have to be overly complicated or restrictive.
Debunking Common Myths and Misconceptions about the Ketogenic Diet
1. Myth: It’s just another fad diet.
Fact: The ketogenic diet is based on sound science and has been researched for nearly a century for its potential health benefits, including weight loss, improved mental clarity, and increased energy.
2. Myth: You cannot eat any fruits or vegetables on this diet.
Fact: Non-starchy vegetables are actually encouraged in a ketogenic diet, as they provide essential vitamins and minerals. Low-carb fruits like berries can also be consumed in moderation.
3. Myth: The ketogenic diet causes nutrient deficiencies.
Fact: A well-formulated ketogenic diet can provide all the necessary nutrients when it includes a wide variety of whole foods like meats, seafood, eggs, leafy green vegetables, avocados, and healthy oils.
Tips from Shelley Cavezza, PhD for Successfully Implementing a Ketogenic Nutrition Plan
According to Shelley Cavezza, PhD one key to successfully transitioning into a ketogenic diet is to make gradual changes to your current eating habits. Gradually reducing your intake of carbohydrates while increasing healthy fats will make it easier for your body to adapt to this new way of eating, minimising the potential for side effects and improving your chances of long-term success.
Achieving and maintaining a state of ketosis – in which the body burns fat for fuel instead of carbohydrates – requires a careful balance of macronutrients. Shelley Cavezza, PhD recommends a target macronutrient ratio of around 70% fats, 25% proteins, and 5% carbs, but these figures can vary depending on factors such as personal health, fitness, and weight loss goals.
As your body adapts to burning fat for fuel, you may experience a group of symptoms known as the “keto-flu.” According to Shelley Cavezza, PhD this can usually be alleviated by keeping yourself well-hydrated and ensuring adequate intake of electrolytes (such as sodium, potassium, and magnesium) and other essential minerals. Some keto-friendly sources of electrolytes include bone broth, avocados, and leafy greens.
Finally, Shelley Cavezza, PhD offers the following advice to help you manage cravings for high-carb comfort foods and stay on track with your ketogenic diet:
– Plan ahead and keep a stash of keto-friendly snacks on hand
– Experiment with different ways of preparing your favourite low-carb vegetables to make them more appealing
– Allow yourself an occasional keto-approved treat, but avoid overindulging in processed “keto” junk foods
Embark on your journey towards therapeutic ketosis with confidence, armed with the knowledge and understanding of its principles and potential challenges. Achieving success on the ketogenic diet can be made even more attainable through guidance from experienced functional medicine practitioner like Shelley Cavezza, PhD.
Empower yourself to take control of your ketogenic diet journey by booking a 20 minute Discovery Call with Shelley Cavezza, PhD. Discuss your individual needs and ask how Shelley Cavezza, PhD can help you to ensure your success on the transformative path to your better health.
