Replying to @K.C. Who’s had this problem before?
Ketogenic nutrition, when done PROPERLY, is backed by numerous published medical studies as an extremely healthy nutrition plan.
By focusing on healthy fats, protein, and FIBER; and by eliminating added refined carbs, your body begins to burn fat for fuel instead of carbohydrates.
Typically, once a state of ketosis is reached, inflammation in the body is reduced, blood pressure begins to normalize, blood sugar begins to normalize, LDL cholesterol decreases, HDL increases (good cholesterol), and you have more energy throughout the day.
It’s also easier to maintain a calorie deficit because a hunger hormone called ghrelin is suppressed while in ketosis. The result, amazing results physically and for overall health.
And no, your body does NOT need carbs. Gluconeogenesis is the process by which glucose is made from substrates OTHER than carbs as the body needs it.
If you want to add carbs back into your nutrition, it’s recommended to do so slowly, and with complex carbs while also slowly reducing your fat intake. This helps to keep a caloric balance in your day.
Gabbi
-LSN (Licensed Sports Nutritionist), BSc, CPT, Published Author
#healthy #lowcarb #healthyeating
Studies (there are many, many more):
PMID: 34068325
PMID: 41035089
PMID: 33233502
From my experience adopting ketogenic nutrition, I have found that its success truly depends on focusing on the right types of fats, proteins, and especially fiber-rich foods. Fiber is often overlooked but plays a key role in promoting gut health and regulating blood sugar levels while on keto. Many people worry about regaining weight when they stop keto or add carbs back into their diet. Based on what I've learned and practiced, reintroducing carbohydrates slowly—favoring complex carbs like quinoa, sweet potatoes, and oats—and simultaneously reducing fat intake helps maintain metabolic balance and prevents rapid fat gain. This gradual transition prevents sharp insulin spikes that can occur if too many simple carbs are consumed at once. An amazing benefit I've noticed personally is the suppression of the hunger hormone ghrelin during ketosis, which makes calorie control easier without feeling deprived. This not only helps with fat loss but also reduces cravings for processed foods that cause inflammation. Additionally, understanding gluconeogenesis—the body's ability to create glucose from non-carb sources—gives peace of mind that carbohydrates are not always essential, especially for energy needs. However, for those who are physically active or athletes, carefully timed carbohydrate intake can support performance without disrupting ketosis completely. I found that some common misconceptions arise from not accounting for the body's glycogen stores and how they affect weight after stopping keto. Carbohydrates stored as glycogen bind water, so weight gain right after reintroducing carbs is often water weight, not fat gain. Incorporating healthy fats like avocados, olive oil, and nuts in moderation also supports hormonal balance and overall well-being while on ketogenic nutrition. Ultimately, ketogenic nutrition done properly is more than just cutting carbs—it's about creating a sustainable, balanced nutritional approach focused on whole foods, fiber, and mindful carb transitions to achieve lasting health benefits and physical results.
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