Thoughts on the Ketogenic Diet for a Diet Culture Dropout

So what essentially is a ketogenic diet and why is it considered diet culture? 

A ketogenic diet consists of foods high in fat and protein and lower in carbohydrates. Simple carbs are sugars which can be found in fruits, milk, or candy while complex carbs include starch and fibre. Examples of starchy foods include pasta, rice, bread or potatoes and the human body receives most of its energy by consuming carbohydrates.  In a Keto diet however,  due to the lower carbohydrate intake, the body cannot burn it in return for energy.  As a result, the body burns the excess fat and produces ketones, a type of acid, which may be used for fuel and energy. Keto diet is also known as a remedy to treat people suffering from epilepsy or diabetes.  However, as a regular everyday diet the keto is not beneficial for the long term. Actively cutting out carbohydrates and replacing them with other sources of macronutrients can cause an imbalance in the diet  by causing an excess intake of certain vitamins and minerals and depletion of others. In addition, if carbohydrates are not normalized in the diet many may feel guilt and shame after consuming a heavy carbohydrate meal and this can cause a negative relationship with food. 

Diet culture may persuade you to purchase items like pills, teas, meal replacement bars advertised as “keto friendly”. However, this marketing strategy takes advantage of consumers by misinforming and taking money from them to increase company profits.  I always encourage my clients to maintain a healthy balance of foods from all food groups. Instead of following a strict “no carb” restriction I would suggest incorporating a healthy portion of quality whole grains, legumes, lentils, beans, fruits and fibre filled foods. Below I will link fun creative meals to boost your veggie intake and nutritious recipes that provide a well balanced diet. 

Many years ago, I had my own dip into diet culture where I tried a variety of trendy diets, the master cleanse, the chemical diet, low-fat and you know what, I was miserable. There’s a few things I got from each of these diets; shame, social isolation and disappointment. Sometimes I would feel a bit better about myself and then I would be right back down, the mood swings were terrible. Not to mention, I was putting so much effort into these silly diets that I was missing or ignoring what was really important at the time.

Both as a diet culture drop out and a friend, it is difficult to watch those you care about experience the side effects of a crash diet. These range from obsession with outcomes and appearance, mood swings, lack of confidence and the feelings I felt above. You don’t have to be at battle with food. You can find confidence in who you are as a person without even considering how you look. I’ve found that how I feel on the inside shows on the outside and that’s what really matters. If you’re looking to ditch diets and find food freedom, I have a community just for that, join us here for connection, training and support.

This is the link for my new Facebook group where we discuss ditching diet trends and other dietary concerns! Join us at Daring to Ditch Diets community.

Spaghetti Squash Recipe

Ingredients:

1 Spaghetti Squash (yes, it’s actually called Spaghetti Squash)

Avocado / Olive oil (you choose)

Salt

Pepper

*Optional*

Garlic Powder

Nutritional Yeast

Trader Joe's Mushroom Seasoning

Procedure:

1. Cut squash in half

2. Scoop out the seeds + ribs with a spoon (don’t scoop out too much of the “meat” of the squash)

3. Drizzle avocado/olive oil inside

4. Season with the condiments, as much as you would like.

Side note: Keep in mind, this only seasons the surface layer.

You can also wait until after it is baked and ready to be eaten. Then you may season & mix the “noodles”.

5. Pour a LITTLE bit of water in the dish (maybe 3-4 tbsp)

     a. The water vapor allows the squash 

           to cook well all the way through

6. Poke squash 4-5 times down the middle with a fork

7. Place squash face-down on top of some of the water in a baking dish (glass baking dish, metal sheet pan, whatever you got)

8. Bake for 30 min at 400˚F or until tender enough for fork to stab through (it should not be completely soft)

9. Let cool for 7-10 min

10. Flip them over & scrape the insides with a fork