You're either with a ketogenic diet or you're against it, right? The keto approach is controversial for many reasons, but this episode provides an scientific-based overview of the eating pattern and the current state of research. If you're thinking about starting a ketogenic diet, or if you want to learn more from an unbiased source, this episode is for you. We cover a brief history, how to get into ketosis, what you should or shouldn't eat on a keto plan, what health benefits have been shown, potential side effects, tips for success, the controversy, and much more.

This is the sixth episode in our 8 part series all about helping you "Find your Food Fit" - a plan for how to structure your every day eating in a way that fits with your lifestyle, preferences, health goals, budget, and more. It provides practical advice to help you understand the basis for these different eating patterns, how to do them, and how they benefit health.

If you'd like to show your support with a one-time or monthly donation, please visit: ⁠https://ko-fi.com/nuchihealth⁠. I'd also like to thank my friend, Robert, for my artwork this week.

Additional resources mentioned in the episode:

Watch previous episodes of The Nuchi Health Podcast mentioned: https://www.youtube.com/playlist?list=PLJc0Lc-M4gGI53qcYKvUFoxkbP0XUuPxu

Free, no sign up general keto info:

https://www.ruled.me/guide-keto-diet/

Good food lists and carb info:

https://www.dietdoctor.com/low-carb

https://www.dietdoctor.com/low-carb/vegetables

https://www.dietdoctor.com/low-carb/fruits

https://www.dietdoctor.com/low-carb/dairy

Calculate how many grams of each macronutrient you need per day based on total calories and desired percentage:

https://drbillsukala.com/macronutrient-calorie-gram-calculator/

https://www.ruled.me/keto-calculator/

Timestamps:

(00:00:18) Episode introduction

(00:01:37) Brief history of the ketogenic diet

(00:07:17) Key definitions: ketosis, macronutrient targets in keto, ketone bodies, net carbs

(00:12:01) How to get into ketosis

(00:14:39) How to know you’re in ketosis

(00:19:11) Yes and No foods on a ketogenic diet

(00:28:07) “Dirty Keto”

(00:29:18) Keto diet yes and no recap

(00:32:55) Health benefits of a ketogenic approach

(00:45:26) Transitioning into and out of ketogenic diet

(00:46:29) Side effects of ketosis, keto flu

(00:53:35) Contraindications of ketogenic diets

(01:00:02) Recap and closing

ABOUT US:

Welcome to the Nuchi Health Channel! I'm Dr. Erin Glynn, PhD, and I've studied and researched metabolism, exercise physiology, weight management, and metabolic disease for over 20 years.

My YouTube channel and podcast through Nuchi Health are here to provide credible, no-hype health and nutrition information to help people craft their own sustainable, healthy lifestyles for long-term health. We appreciate everyone here with the desire to learn and improve their health!

If you find our content valuable, please subscribe and interact with us on your favorite social platform(s): Find us @nuchihealth on: Instagram, Threads, X (Twitter), Facebook, TikTok, and LinkedIn.

Please also visit us on our website - www.nuchihealth.com - where you can learn more and sign up for our free monthly newsletter! See our website for important disclaimers regarding use of the information from the Nuchi Health Podcast and our YouTube channel: www.nuchihealth.com/disclaimers and https://nuchihealth.com/terms-and-conditionsThis week's episode is all about Plant-based dietary patterns: how to follow a plant-based diet, the potential health benefits, how to deal with nutrient short-falls and side-effects, practical considerations and more.