Eat Fat To Lose Fat? A Functional Medicine Expert Explains 4 Ways To Do The Ketogenic Diet

We are trained to think that in order to lose weight, we need to eat less…especially less fat. But what if I told you that the key to making the body a fat-burning machine was to eat fat? That's right! To lose fat you need to eat fat, and lots of it.

This is the basis behind the ketogenic diet. The ketogenic diet is a diet high in fat, low in protein, and even lower in carbohydrates. Eating this way makes the body produce ketones in the liver from the digested fat, which is where the "ketogenic" diet gets its name. The ketones then take the place of glucose as fuel for the body, which is what our bodies typically use when we eat the average American diet of higher carbs and protein. With a high level of ketones and a low level of glucose in the blood, the body produces less insulin. In turn, it becomes a fat-burning machine, as less insulin being pumped out means that the body has a far easier time burning stored fat for energy.

So, what does the ketogenic diet look like? There are several variations on the ketogenic diet, broken down below:

Keep in mind that only the standard and high-protein ketogenic diets have been studied extensively. Cyclical or targeted ketogenic diets are more advanced methods and are primarily used by bodybuilders or athletes.

The good news is that you can also have coffee and tea on a ketogenic diet, as long as there is no added sweetener. However, I do recommend sticking to only one cup a day, as too much caffeine may down-regulate ketosis. Many people who adhere to the ketogenic diet also swear by bulletproof coffee, or butter coffee: coffee infused with butter, MCT oil, or both.

So, you've changed your diet to include a much higher fat content in order to try to put the body into ketosis. Now, how do you know if it's working? Typically, the results will speak for themselves, but to find the perfect balance of fats, proteins, and carbs for your body you can buy a ketone meter, and with the prick of a finger you can find out your blood ketone levels. As another and cheaper option for checking your ketone levels you could purchase ketone urine strips, but I am not quick to recommend this method as there are many variables that may affect the outcome, including your level of hydration as well as the amount you are excreting versus what is actually the level inside your body. You might also be interested to know that you can actually tell if you are in ketosis if you sense that your breath, sweat, or urine smells sweet. This is the smell of acetone, which is a by-product of breaking down ketones, and some people refer to it as the ketogenic "fruity" smell.

Most people can safely do a ketogenic diet, but I recommend running any major dietary changes by your doctor, especially if you are diabetic and on insulin, on medication for high blood pressure. If you are pregnant or breastfeeding, I wouldn't recommend the ketogenic diet unless ordered by your doctor.