Pros and Cons of the Ketogenic Diet & How to Support Healthy Weight Loss
Dr. Sarah Ballantyne is a New York Times bestselling author and creator of the award-winning website, The Paleo Mom. She joins JJ in today’s podcast episode to explore the ketogenic diet and talk about the best options for healthy weight loss. Listen as Dr. Ballantyne explains the pros and cons of the ketogenic diet, including how it can negatively impact everything from your thyroid and sex hormones to your metabolism and bone health. Dr. Ballantyne also shares her top tips for losing weight, with scientific studies to back up each one. Dr. Ballantyne has a Ph.D in Medical Biophysics and has lost 120 pounds herself – she’s here to share her wealth of knowledge and inspiration with us all!
Freebies From Today’s Episode
Get Dr. Sarah Ballantyne’s free Paleo Quick Start Guide and Autoimmune Protocol Quick Start Guide by going to JJVirgin.com/paleomom.
Main Points From Today’s Episode
1. The original term for the ketogenic diet was “nutritional starvation,” and there are dozens of studies that report side effects of the ketogenic diet that look just like anorexia. These include loss of bone mineral density, loss of muscle mass, impaired thyroid hormone activity, and loss of one’s menstrual cycle.
2. Dr. Ballantyne’s top recommendation for healthy weight loss is to eat plenty of veggies. Not only do vegetables contain antioxidants that help protect your cells from damage that can occur as your body releases stored fat, they also contain vitamins, minerals, and gut-healthy fiber.
3. Getting enough sleep is crucial to weight loss. A lack of sleep increases cravings, suppresses your metabolism, makes you less likely to move your body, and can even cause you to buy more calories at the grocery store!
[1:12] Dr. Sarah Ballantyne’s career briefing
[4:21] The original term for the ketogenic diet was “nutritional starvation.”
[5:55] Side effects of turning on the biochemical pathways of starvation
[8:11] Busting the myth that you have to be in ketosis to burn fat
[9:35] The impact of the ketogenic diet on thyroid and sex hormones
[12:28] Is there a place for a short-term ketogenic diet?
[15:03] Weight loss is not worth the damage to vital body systems.
[16:22] Dr. Ballantyne’s recommendations for healthy weight loss
[17:23] A high-fiber intake is key since fiber supports the growth of beneficial bacteria in your gut.
[19:07] Studies show that folks who lose weight by eating a lot of veggies have a much higher chance of keeping the weight off.
[20:18] A higher protein intake is helpful for maintaining muscle mass and optimal bone health.
[21:04] A lack of sleep increases cravings, suppresses your metabolism, makes you less likely to move your body, and can even cause you to buy more calories at the grocery store.
[25:12] Starting your day off with the right breakfast sets your metabolic tone for the day. The perfect and easiest way to do this is with JJ’s All-In-One Paleo-Inspired Protein Shake!
[26:20] Listener’s question: JJ, how many carbs should I eat?
[28:31] The source of your carbs matters.
[28:43] The Sugar Impact Diet helps you figure out the right amount and type of carbs for you.
Mentioned in this episode:
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