The ketogenic diet is a high-fat, adequate-protein, low-carbohydrate diet that in medicine is used primarily to treat difficult-to-control epilepsy in children. The diet 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 there is little carbohydrate 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. Almost half of children, and young people, with epilepsy who have tried some form of this diet saw the number of seizures drop by at least half, and the effect persists even after discontinuing the diet. There is some evidence that adults with epilepsy may benefit from the diet, and that a less strict regimen, such as a modified Atkins diet, is similarly effective. The most common adverse effect is constipation, affecting about 30% of patients—this was due to fluid restriction, which was once a feature of the diet, but this led to increased risk of kidney stones and is no longer considered beneficial.
Maybe with a side of guacamole and some shredded cheese on top?
“I’m doing this for my health,” you could purr virtuously, as you topped your delectably marbled, medium-rare steak with a fried egg. Well, many advocates of the ketogenic diet argue exactly that: By eating a lot of fat and close to zero carbohydrates you too can enjoy enhanced health, quality of life, performance, brain function, and abs you can grate that cheese on.
When we eat fats and carbohydrates they are metabolised and stored. Carbs are broken down and stored as glucose in the muscles and liver, fats are circulated as triglycerides in the blood stream and stored as adipose tissue (i.e. body fat). Both of these are used for energy. Protein is broken down into amino acids and used to maintain and (if you’re training) repair muscles and tissue, which includes your hair and nails. Long story short: you need to eat enough protein, but without adequate fats in your ketogenic diet, you will eventually run out of energy.
Every dieter who follows any diet system or weight loss program wants sure, quick results. Who doesn’t want that? Of course, we want to see results right away. The ketogenic diet is a diet that focuses on lower carbs and a higher amount of fat, and it assists the body in losing weight by making the body burn fat for fuel instead of carbohydrates. This, in turn, leads the body to a condition called ketosis.
There are differences when it comes to the levels of weight loss on this kind of diet. The length of time for results of this diet will also be based on how much weight the dieter intends to lose. According to studies, though, a person who undergoes the diet might be capable of losing over 12 pounds within 4 weeks.
Weight loss initially can be quite fast, but it depends on reaching a state of ketosis.
7 Benefits of a Keto Diet
- Weight Loss
- Appetite Control
- Better Mental Focus
- More Energy
- Helps Fight Type II Diabetes
- Increases levels of HDL Cholesterol
- Lowers Blood Pressure
1. Keto diet is a high-protein diet
Although most diets encourage the consumption of protein to help you lose weight faster, the keto diet does the exact opposite. To help you remain in ketosis, it is highly recommended that those following a keto diet must reduce rather than increase their protein intake, according to Kelly Roehl, R.D.N, researcher and dietician at Rush University who counsels patients on the ketogenic diet. The misconception of the keto diet being a high-protein diet is by far the most dangerous one around, as per Kelly.
This is because the breakdown of the amino acids in protein, when the protein levels get high, can also lead to a rise in ketones. If you’re on a regular diet, this is good for you but for a person on a keto diet, who already has elevated levels of ketones in their bloodstream, it can make the body enter ketoacidosis, explains Kelly. Also, high levels of protein can take the body out of ketosis.
If you’re following a keto diet, you should ideally consume only 10 to 15 per cent of calories from protein and 10 per cent from carbs. According to The Journal of Academy of Nutrition and Dietetics, a keto diet may not be the ideal choice for people who are interested in building muscle. But if you wish to lose weight, this is the best way to begin.
2. Ketosis and Ketoacidosis are the same thing
Ketosis is a state in which your body is at optimal ‘fat burning’ mode which takes place only when your body is using fat stores for enery and producing ketones. According to Jim White, R.D.N., owner of Jim White Fitness and Nutrition Studios in Virginia Beach, ketosis and ketoacidosis are two completely different things. Ketoacidosis is a state in which the body’s blood is highly acidic and is most often witnessed in people with diabetes. It is also a potentially life-threatening state.
According to a review published in the Strength and Conditioning Journal in 2017, ketoacidosis can also occur in people who are on the keto diet, as the condition is also caused by extremely high levels of ketones. Ketoacidosis have symptoms such as abdominal pain, weakness, thirst, shortness of breath, confusion and blurred vision.
3. You can consume any type of fat
According to The Journal of the American College of Nutrition, an effective method of lowering the risk of cardiovascular disease is by replacing foods such as sausages, bacon, ham with foods like walnuts, flax seeds and fish instead of simply reducing total fat consumption. As per Kelly, you could attain maximum amount of fat in your food from high-quality extra virgin oil, fatty fish, seeds and nuts.
4. Your brain can function at its optimum best without carbs
When you’re hungry and your blood-sugar levels bottom out, your head tends to feel woozy. This is a signal from the brain to feed your body glucose, which is its preferred source of energy. Research suggests that the brain requires more than 100 grams of glucose in the form of carbs each day for optimal functioning, whereas the keto diet usually permits an intake of 50 grams.
So, in the process of adapting to fat, people on the keto diet may experience symptoms of extreme hunger. Once your body becomes fat adapted, your brain can convert ketones as fuel. According to White, this process can take weeks to months to finally take place.
5. The diet is a long term solution
If you’re prepared to consume fatty foods without counting calories and can easily give up carbs, it shouldn’t be difficult for you to maintain a keto diet for a prolonged period. However, it is not advisable to follow the diet over long-term. According to a new research in the Strenth and Conditioning Journal, the main reason behind this is that you’d be increasing your risk of muscle loss, the longer you follow the diet. The keto diet results in losses in strength and muscle tone, decrease in lean muscle mass and also a decline in metabolic rate. This means that compared to when you started the diet to reduce weight, you would burn fewer overall calories.
As per researchers, the keto diet is popular for quick weight loss but it’s recommended not to continue for more than a few weeks at a time. For example, you can follow the keto diet when you are not hitting the gym hard. And if you’re planning to increase the intensity of your workout, you need to increase your carb and protein intake as well. But keep in mind that by doing this, you would also be increasing your metabolic flexibility which is basically your body’s ability to receive energy from multiple sources. This is indirectly connected to weight loss and better health.
- Free Keto Recipes And Calories Information
- Free Keto Recipes Weekly Plan
- Ground Beef Dairy Free Keto Recipes
- Free Keto Recipes For Beginners
- Dairy Free Gluten Free Keto Recipes
- Easy Dairy Free Keto Recipes
- The Best Free Keto Recipes Online