Looking at a Keto Diet - My Health Journey

If you’ve been following, you know that my health insurance provider has hooked me up with a group called Virta.
According to their website they will help:
Reverse type 2 diabetes, prediabetes, and weight gain.
I reviewed their website and even though they seem to be hiding it a bit, a look at their videos on RUclips make it pretty clear they are looking to put you on a Ketogenic diet. The difference between them and doing it on your own, however, is the medical and nutritional supervision.
I know a bit about Keto diets, but I decided to look into it a bit more and share what I’ve found.
A ketogenic diet is a high-fat, adequate-protein, and low-carbohydrate diet that forces the body to burn fats rather than carbohydrates. Normally, the carbohydrates contained in food are converted into glucose, which is then transported around the body and is particularly important in fueling brain function. However, if little carbohydrate remains in the diet, the liver converts fat into fatty acids and ketone bodies. The ketone bodies pass into the brain and replace glucose as an energy source. An elevated level of ketone bodies in the blood, a state known as ketosis, leads to a reduction in the frequency of epileptic seizures among other health benefits.
Pros of a Ketogenic Diet:
Weight Loss: Due to its high-fat and protein content, it can help promote weight loss by increasing satiety and reducing hunger.
Blood Sugar Control: It can improve insulin sensitivity, which is beneficial for people with type 2 diabetes and prediabetes.
Improved Brain Function: Some studies suggest that a ketogenic diet may provide neuroprotective benefits, potentially improving cognitive function and reducing the risk of neurodegenerative diseases.
Increased Energy Levels: After the initial adaptation phase, many people report higher energy levels and a more stable energy supply throughout the day.
Improved Lipid Profiles: It can lead to an increase in HDL (good) cholesterol levels and a decrease in LDL (bad) cholesterol levels, improving overall heart health.
Cons of a Ketogenic Diet:
Adaptation Period: The initial phase of adapting to a ketogenic diet can be difficult, with symptoms often referred to as the "keto flu," including headaches, fatigue, and irritability.
Nutrient Deficiencies: Because the diet restricts carbohydrates, there's a risk of deficiencies in certain vitamins and minerals that are typically found in fruits, vegetables, and grains.
Digestive Issues: The high fat content can cause gastrointestinal distress in some people, including constipation or diarrhea.
Restricted Food Choices: The diet is very restrictive, which can make it difficult to maintain long-term and may lead to social isolation or disordered eating patterns.
Possible Long-term Health Risks: There is still debate and ongoing research about the long-term health impacts of a ketogenic diet, including potential risks to heart health due to high saturated fat intake and the impact on kidney function due to increased protein consumption.
It’s also pretty clearly stated that it's important to consult with a healthcare provider before starting a ketogenic diet, especially if you have pre-existing health conditions.
Because I’ve been tracking my diet, I can see that currently I am eating an average of 140 grams of carbohydrates a day. That’s somewhat low for carbs, though not nearly as low as they will want me to be. It will be interesting to see what their doctors have to say about where I’m at. I’ll let you know when I know.
All that said, here are my numbers for today. This morning I weighed in at 305.5, a pound less than yesterday, so we are at least on a downward trend again. My blood sugar was a respectable 107. I’ll take that.
Yesterday’s step count was 11,897, which beats my 10,000 step goal, but my active calories were only 864, well short of my 1000 calorie a day goal. That’s disappointing, but the weather was not my friend yesterday, and I also had to run errands and go to an event at my kid’s school, so I’m not going to beat myself up over it. That’s only my third time falling short of that goal in 42 days, so I think I’m doing well.
My resting heart rate average is staying steady at 65, and my walking average is also steady at 101. It looks like the weather is going to improve this week, so I am hoping to get the walking heart rate back up above 110 when I can walk outdoors again.
I consumed 2070 calories yesterday, which is a good number for me,
That’s it for today. I’ll leave you with my sir Terry Pratchett quote of the day. This one is from Sourcery,
“Talent just defines what you do. It doesn’t define what you are. Deep down, I mean. When you know what you are, you can do anything.”
― Terry Pratchett, Sourcery