Bulimia To Keto: A Guide To Starting A Healthy Life

Bulimia nervosa is an eating disorder and mental health condition characterised by binge eating and compensatory behaviours such as self-induced vomiting. The ketogenic diet is a high-fat, low-carbohydrate diet that has been proposed as a possible treatment for binge eating disorder and food addiction. While some studies have found that the ketogenic diet may help reduce symptoms of binge eating and improve mental health, others have questioned its efficacy and safety, particularly in the long term. This paragraph will discuss the potential benefits and risks of starting a ketogenic diet for someone recovering from bulimia nervosa.

Understanding the ketogenic diet

The ketogenic diet, or keto diet, is a high-fat, low-carbohydrate, and moderate-protein diet. The aim is to reach a metabolic state called ketosis, where the body uses fat, rather than carbohydrates, as its primary energy source.

By reducing carbohydrate intake to 50 grams or less per day, the body will eventually run out of fuel (blood sugar) and start to break down protein and fat for energy. This can lead to weight loss.

The standard ketogenic diet (SKD) typically contains 70% fat, 20% protein, and 10% carbohydrates. Foods such as meat, fish, eggs, nuts, and healthy oils like avocado and olive oil are recommended. Carbohydrate-based foods like grains, sugars, legumes, rice, potatoes, and even most fruits should be limited.

To reach ketosis, you can reduce your carbohydrate intake, increase physical activity, try intermittent fasting, and increase your intake of healthy fats. Testing ketone levels in the blood, urine, and breath can help determine whether you've entered ketosis.

Potential Benefits

The ketogenic diet has been linked to weight loss and improved health, including reduced risk of certain diseases. It has been shown to be effective in managing epilepsy and may also help with other medical conditions like heart disease, certain cancers, Alzheimer's disease, and polycystic ovary syndrome.

Potential Risks and Side Effects

The ketogenic diet may have some side effects, including the "keto flu," which can include symptoms like nausea, vomiting, headache, fatigue, and constipation. Long-term adverse effects may include vitamin and mineral deficiencies, digestive issues, kidney stones, and increased risk of heart disease.

Precautions

It is important to consult with a healthcare professional before starting the ketogenic diet, especially if you have a pre-existing health condition like type 1 diabetes, liver disease, or heart disease. The diet should be followed under medical supervision, and close monitoring of renal functions is imperative.

Consulting a healthcare professional

• Discuss your medical history and goals: Before starting the keto diet, it's essential to have an open and honest conversation with your healthcare provider about your medical history, including your struggles with bulimia. Ensure you also discuss your short-term and long-term goals for starting the keto diet. This will help your healthcare professional assess whether the keto diet is a safe and suitable option for you and tailor their advice accordingly.
• Understand the potential benefits and risks: The keto diet has been associated with several potential benefits, such as weight loss, improved athletic performance, and better blood glucose control in type 2 diabetes. However, it also carries certain risks, especially for individuals with a history of eating disorders. Your healthcare professional can help you understand these benefits and risks in the context of your specific situation.
• Address nutritional concerns: The keto diet involves significant dietary changes, including the restriction of several food groups. As a result, it can lead to nutritional deficiencies if not carefully planned. Work with your healthcare provider to ensure you're meeting your nutritional needs during this restrictive diet. They may recommend specific supplements or adjustments to your meal plan to prevent deficiencies.
• Manage side effects: Starting the keto diet can result in various side effects, often referred to as the "keto flu." These may include headaches, fatigue, gastrointestinal issues, and mental fog. Your healthcare professional can advise you on how to manage these side effects and make the transition smoother. They may suggest gradually reducing your carbohydrate intake or making specific dietary adjustments to minimize these symptoms.
• Monitor your progress and well-being: Throughout your keto journey, regular check-ins with your healthcare provider are essential. They can monitor your physical and mental health, track your progress, and make any necessary adjustments to your diet plan. This is especially crucial if you have a history of bulimia, as they can help identify and address any potential triggers or negative impacts on your recovery.
• Explore alternative options: Depending on your specific circumstances and goals, your healthcare professional may suggest alternative dietary approaches or treatments. They can provide guidance on whether the keto diet is the best option for you or if there are other paths that may be more effective and better suited to your needs.

Remember, the keto diet is not a one-size-fits-all solution, and it may not be the right choice for everyone, especially those with a history of eating disorders. Always seek professional advice and support to ensure you make informed decisions about your health and well-being.

Knowing what to eat and what to avoid

The ketogenic diet is a high-fat, low-carb, moderate-protein diet. The goal is to restrict carbohydrate intake so that the body must break down fat for energy. This means that 60% to 80% of your calories should come from fat, 10% to 30% from protein, and less than 10% from carbohydrates.

What to Eat

• Meat: red meat, steak, ham, sausage, bacon, chicken, and turkey
• Fatty fish: salmon, trout, tuna, and mackerel
• Eggs: pastured or omega-3 whole eggs
• Butter and cream: grass-fed butter and heavy cream
• Cheese: unprocessed cheeses like cheddar, goat, cream, blue, or mozzarella
• Nuts and seeds: almonds, walnuts, flaxseeds, pumpkin seeds, chia seeds, etc.
• Healthy oils: extra virgin olive oil and avocado oil
• Avocados: whole avocados or freshly made guacamole
• Low-carb vegetables: leafy greens, broccoli, cauliflower, cabbage, peppers, mushrooms, onions, and rhubarb
• Dairy: eggs and cheese
• Protein: beef, pork, poultry, fish, shellfish, and soybeans
• Fruits: avocado, berries, and tomatoes

What to Avoid

• Processed foods: crackers, corn chips, and potato chips
• Sweets: candy, cookies, brownies, and cake
• Grains: bread, pasta, rice, and quinoa
• High-carb fruits: melons and tropical fruits
• Beans and legumes: peas, kidney beans, lentils, and chickpeas
• Root vegetables: potatoes, sweet potatoes, carrots, and parsnips
• Low-fat or diet products: low-fat mayonnaise, salad dressings, and condiments
• Unhealthy fats: processed vegetable oils and mayonnaise
• Alcohol: beer, wine, and liquor
• Sugar-free diet foods: sugar-free candies, syrups, puddings, sweeteners, and desserts

Managing side effects

The keto diet can cause some side effects while your body adapts to the new diet. Anecdotal evidence suggests that these side effects, often referred to as the "keto flu", usually pass within a few days. However, it is important to be aware of these side effects and take steps to manage them.

Symptoms of keto flu

Some of the symptoms of keto flu include:

• Diarrhea
• Constipation
• Vomiting
• Poor energy and mental function
• Digestive discomfort
• Decreased exercise performance
• Headaches
• Fatigue
• Dizziness
• Sleep problems
• Heart palpitations
• Cramps

Tips to manage keto flu

• Gradually transition to the keto diet: Instead of making a sudden change, gradually reduce your carbohydrate intake and increase your dietary fat intake. This will give your body more time to adjust to the new diet.
• Practice intermittent fasting: Intermittent fasting can help you enter ketosis faster. Try limiting your food intake to an 8-hour window and fasting for the remaining 16 hours of the day.
• Increase physical activity: Exercise helps reduce the body's stores of glucose, encouraging the body to turn to fat as a source of fuel.
• Stay hydrated: The keto diet can change your body's water and mineral balance, so make sure to drink plenty of water and consider adding extra salt to your meals.
• Take mineral supplements: Consult your doctor about taking mineral supplements to compensate for the changes in your body's water and mineral balance.
• Eat until you're full: Especially at the beginning of the keto diet, it's important to eat until you're satisfied and not restrict your calorie intake too much. The keto diet naturally leads to weight loss without the need for intentional calorie restriction.
• Plan your meals: Planning your meals in advance can help you stick to the keto diet and ensure you're getting a balanced intake of nutrients.
• Seek professional help: Consult a registered dietitian or healthcare professional to ensure you're following the keto diet in a healthy way and to address any specific concerns or side effects you may have.

Long-term maintenance

Secondly, the keto diet can lead to nutritional deficiencies. It is often low in calcium, vitamin D, magnesium, and folic acid, which can result in long-term nutrient deficiencies if not carefully planned. It is crucial to work with a registered dietitian to ensure you are meeting your nutritional needs and not putting your health at risk.

Thirdly, the keto diet may have negative effects on heart health. The high consumption of animal fats and proteins can negatively impact cardiovascular health. If you have risk factors for heart disease, such as elevated cholesterol or high blood pressure, it is essential to consult a healthcare provider before starting this diet. The diet's heavy reliance on saturated fat can further increase your chances of developing heart disease.

Furthermore, the keto diet can cause gastrointestinal side effects such as constipation and diarrhea. These side effects are common, especially when not done properly, such as not getting enough fiber from fiber-rich vegetables.

Lastly, the keto diet may not be suitable for everyone. It can pose health risks for certain individuals, including those at risk for heart disease, pregnant or breastfeeding women, those with kidney disease, and anyone with a history of eating disorders. It is crucial to consult a healthcare professional before starting the keto diet to ensure it is safe for you.

Overall, long-term maintenance of the keto diet requires careful planning, professional guidance, and a good understanding of the potential risks and side effects. It is not a sustainable or suitable diet for everyone, and there may be negative consequences for those who attempt to follow it long-term without the necessary precautions.

Frequently asked questions