Welcome to our April addition of The VancityFit! This month we are tackling some of the most talked about trends that you’ve been buzzing about. Let’s get into it!
What is a Ketogenic diet?
Is it worth the effort?
Well, yes and no- there is not a one fits all diet solution, so for particular groups of people, ketosis may indeed be helpful. While for others it may not be helpful… and possibly harmful.
Ketosis is a well studied practice, the concept of treating multiple conditions has not been lost on scientists, however it’s not as of yet considered a miracle cure all diet like you may have read here’s why:
The pros:
The reason researchers believe the state of ketosis may be beneficial is because it mimics the state of fasting, by releasing ketones into the blood. Research found that fasting — avoiding consumption of all foods for a brief period of time, helped reduce the amount of seizures patients suffered, in addition to having other positive effects on body fat, blood sugar, cholesterol and hunger levels. Obviously long-term fasting is not a feasible option for more than a few days, and adherence is difficult even for the short term, therefore the ketogenic diet was developed to mimic the same beneficial effects of fasting.
By cutting off the body’s carbohydrate (aka glucose) supply, but providing energy and nutrients in the form of fat (plus a little protein), we can get the same beneficial effects as fasting: entering a state of ketosis.
The cons:
The Verdict: Could help in some cases, but should be done with a clear purpose and carefully monitored. Not a long-term “cure-all” for most people. * The best diet is always going to be the one specifically designed for you by a health professional.
*Information cited from Precision Nutrition
“I’m at the beginning of my fitness journey and not sure what type of training method to begin with, should I start with low weights and a set amount of reps and gradually increase the weights? I’ve also read online that you can see results faster if you lift as heavy as possible. I’m looking to build a bit of strength and lose about 10lbs.” Megan
Answer: You have clearly defined goals which is a great first step. Now take your goals and decide what activities you would like to do most to achieve those goals. You have mentioned an interest in strength training so let’s start with that. You could include strength training as the foundation of your program, training 3-4x’s per week for the most benefit. The most important step would be to find professional instruction to help you initiate your first program. This will allow you to learn proper technique so as you gain strength over time you will know how to manage your exercise technique. A combination of strength and hypertrophy training will give you the most benefit for both strength and body composition. Also include aerobic and anaerobic training for the amazing health benefits!
Lance Barrett- Head Trainer, Elite Performance
What are “macros,” and should you be worried about counting them?
Macronutrients are the building blocks of nutrition.
Carbohydrates, Protein, and Fat.
These types of nutrients provide your body with the calories it needs to function. Where as Micronutrients include vitamins and minerals which are essential for good health, but low in calories and only trace amounts are needed.
Understanding macros can help you lay a solid foundation for a balanced diet, and all 3 groups are important, here’s why!
Carbohydrate + Protein + Fat = Total Calories
(Some also include alcohol as a macro, but we’re not going to get into that here, you probably know by now that alcohol intake should be limited for good health!)
Carbohydrate: Provides fuel and energy for your body and brain. Mostly found in plant foods.
Protein: Helps to build and repair your muscles, organs, skin, blood, and different chemicals, like hormones, in your body. It’s found in large amounts in meat, poultry, fish, legumes, dairy, tofu, and eggs, and in smaller amounts in nuts, seeds, and whole grains.
Fat: Insulates and protects your bones and organs, acts as backup fuel for energy, and helps in brain development. Healthy, fats are found in olive oil, avocados, nuts, seeds, and fatty fish, like salmon, sardines, and mackerel or in wild/grass-fed meats. Avoid unhealthy trans-fats (or hydrogenated fats), found in things like donuts and processed foods.
There are many health professionals who will create a personalized nutritional plan for your specific goals that can include your macro percentages.
We recommend our Nutritionist Jill Trigg for all your dietary needs, you can find her services listed on epfitness.ca