2018 Keto - Special Edition (Digital)
Keto: The Definitive Guide
The What. The Why. The How.
You’ve probably heard some or all of these words recently, in various contexts—but what do they mean? What is ketosis? And what, exactly, is the ketogenic (or keto) diet? What are the benefits of ketosis? Is a ketogenic diet for you? Is keto interchangeable with Paleo? With all the buzz from the Paleo community regarding keto in recent years, we wouldn’t fault you for assuming that keto was Paleo 2.0.
This special issue of Paleo Magazine aims to answer those questions and any others the keto-curious person has.
Put simply, a ketogenic diet is a high-fat, moderate- to low-protein, very low-carbohydrate diet. More specifically, the technical ketogenic diet is composed of a 4:1 ratio (by weight) of fat to protein-plus-carbohydrates. To put that into perspective, someone consuming 2,000 calories a day would need 200g of fat and 50g of a combination of protein and a small amount of fibrous carbohydrates. This macronutrient combination is used for the primary goal of entering the metabolic state of ketosis, defined as a rise in blood ketones. This state mimics many aspects of fasting where glucose intake is limited and insulin release is decreased. Insulin is a powerful anabolic hormone that acts as a metabolic switch. A sustained suppression of insulin release can “flip the switch” from glucose metabolism towards fatty acid and ketone metabolism, causing ketosis, leading to effortless weight loss, improved cognitive function, and numerous disease-fighting benefits. It’s important to note that ketosis is not the same as ketoacidosis, which is a dangerous complication of type 1 diabetes.
But of course, like all things diet- and health-related, there’s so much more to keto than just a strict definition. Think of this special issue of Paleo Magazine as a chooseyour-own-adventure book. Most of the articles are meant to address a specific goal, intention, or outcome you hope to achieve by integrating a ketogenic diet into your own life.
Are you curious about the disease-fighting properties of keto? Turn to page 16 and read the latest updates on keto and cancer from the preeminent researchers in the field. Or check out page 70 for a deep dive into how keto can fight neurodegenerative conditions like Alzheimer’s and epilepsy.
Maybe neurological decline isn’t a concern for you, but you still want your brain to be as sharp as possible—you’ll find information on how to maximize the cognitive benefits of keto on page 75.
Perhaps you’re here for effortless weight loss or detox—we have everything you need on pages 32 and 106.
Maybe you’re not concerned about any of those things. Maybe you just want to live the longest, best life you can. Mark Sisson has you covered on page 64.
But what if you have special concerns? What if you’re afraid keto isn’t for you? We have articles on keto for women (page 46), athletes (page 24), and vegetarians (page 56).
And maybe keto isn’t for you. It’s not for everybody. Dr. Sarah Ballantyne tells you everything you should know before going keto, starting on page 112.
If you’re just here for the food, you’ll get no judgement from us. We have over 20 delicious keto-friendly recipes for you starting on page 84.
Finally, if you’d like to dig even deeper into these topics, each of these articles is fully referenced. Visit the reference list online at paleom.ag/ketoreferences.
So pour a cup of coffee, add some MCTs, and get ready to learn everything you ever wanted to know about keto.
Expert Contributors Include -
- Josh Axe, DNM, DC, CNS
- Sarah Ballantyne, PhD
- Will Cole, IFMCP, DC
- Dominic D'Agostino
- Andrew Koutnik
- Karina Noboa, BS
- Joseph Mercola
- Zach Moore
- Mike Mutzel
- Angela Poff, PhD
- Megan Roberts
- Mark Sisson
- Kristi Storoschuk, BS
- Brianna Stubbs, PhD
- Leanne Vogel
- Robb Wolf
- Tommy Wood, MD, PhD