The ketogenic diet is one in which carbohydrates are restricted and healthy fats are emphasized. Weight reduction, enhanced energy, and clearer thinking are all side effects of entering ketosis (a condition in which fat is used for energy instead of carbohydrates).
The chance of developing cardiovascular disease is one of several ailments that may be mitigated by switching to a plant-based diet.
Origin of keto diet
In 1921, Russel Wilder was the first to employ a ketogenic diet to treat epilepsy. The phrase “ketogenic diet” was also first used by him.
The ketogenic diet was extensively utilized as a therapeutic diet for children with epilepsy for about a decade before the advent of antiepileptic drugs. The ketogenic diet is making a comeback as a fast weight reduction formula, a novel idea that has demonstrated to be highly beneficial, at least in the short term.
Different forms of ketogenic diets
Standard ketogenic diet
This diet plan consists mainly of fat and protein while restricting carbohydrates to an extreme degree. Typically, it has just 10% carbohydrates, 20% protein, and 70% fat.
Cyclical ketogenic diet
Some examples of higher-carb refeed in this diet include alternating 5 days of ketogenic eating with 2 days of normal eating.
Targeted ketogenic diet
With this diet, you may eat more carbohydrates before, during, and after your exercises without gaining weight.
High protein ketogenic diet
Protein intake is increased compared to the traditional ketogenic diet. 60% fat, 35% protein, and 5% carbohydrates are standard ratios.
How does the Ketogenic Diet work?
Here are the fundamentals to get you started with keto: The diet is designed to coerce the body into transitioning to a new fuel source. The ketogenic diet is characterized by an increased reliance on ketone bodies, a fuel the liver produces from stored fat rather than sugar (glucose) from carbohydrates (such as grains, legumes, vegetables, and fruits).
Weight loss by fat burning would appear to be the optimal strategy. However, inducing ketone body production in the liver might be challenging:
You’ll need to drastically reduce your carbohydrate intake to between 20 and 50 grams daily (a medium-sized banana contains around 27 grams of carbs as a reference point).
-Ketosis is often achieved after a few days of strict adherence to the ketogenic diet.
-Preventing ketosis by eating an excessive amount of protein.
Health Benefits of the Keto diet
While a ketogenic diet is most often used for weight loss, it also has the potential to aid in the management of medical disorders such as epilepsy. More study is needed to determine whether or not it may assist with other conditions, such as heart disease, acne, and neurological disorders. Whether you have type 1 diabetes, discussing the ketogenic diet with your doctor is vital to see if it is safe for you to attempt.
Cancer
As a hormone, insulin facilitates glucose uptake and storage in the body. The rapid use of this fuel on a ketogenic diet eliminates the need to store it. Consequently, your body will need less insulin and produce less of it as a result of this. Such reduced exposure may provide protection against cancer or at least halt the progression of cancer cells. However, further study is required.
Heart Disease
Ketogenic diets have been associated with increased “good” cholesterol and decreased “bad” cholesterol, which appears counterintuitive for a diet that encourages eating more fat. Possible explanation: reduced insulin production due to these diets prevents further cholesterol production. As a result, you reduce your risk of cardiovascular disease, including hypertension, atherosclerosis, heart failure, and other related disorders. However, the duration of these changes is not yet known.
Diabetes
It has been shown that low-carb diets are more effective in maintaining stable blood sugar levels. Ketones, however, are produced when fat is burned for energy and may be used as an alternative fuel source. Overly high levels of ketones in the blood may be dangerous for those with diabetes, primarily type 1. Therefore, it is crucial to discuss dietary adjustments with your physician.
Weight Loss
It’s possible that in the first three to six months on the ketogenic diet, you’ll lose more weight than on any other diet. This might be because the conversion of fat into energy uses more calories than the conversion of carbohydrates into energy. A high-fat, high-protein diet may help you feel fuller for longer, leading to decreased food consumption, albeit this hypothesis has not been tested.
Acne
Reducing your carbohydrate intake may be helpful if you suffer from this skin issue. A ketogenic diet may reduce acne because it causes insulin levels to decline. (Your body’s response to insulin may produce other hormones that promote breakouts.) Though food may have a role in acne, additional study is required to confirm this.
Foods allowed in the Ketogenic Diet
Foods that are low in carbohydrates and safe to consume while on the ketogenic diet are listed below:
-Low-carb veggies
-Plain Greek yogurt and cottage cheese
-Dark chocolate and cocoa powder
-Avocados
-Fish and seafood
-Poultry
-Eggs
-Nuts, seeds, and healthful oils
-Berries
-Unsweetened coffee and tea
-Cheese
List of Foods that are not allowed in the Keto Diet
-Honey, syrup, or sugar in any form
-Starchy vegetables and high-sugar fruits
-Baked goods, including gluten-free baked goods
-Sweetened yogurt
-Juices
-Grains
-Chips and crackers
Reviews of Keto Diet
Overall:
2 stars out of 5
Managing or Preventing Diabetes:
2.6 stars out of 5
Ease of Following:
1.4 stars out of 5
Heart-Healthy:
1.9 stars out of 5
Long-Term Weight Loss:
2.2 stars out of 5
Nutrition:
1.6 stars out of 5
Safety:
2 stars out of 5
Short-Term Weight Loss:
3.7 stars out of 5
Benefits of a keto diet
If followed correctly, the ketogenic diet may have “anti-inflammatory” effects on the body. Consuming carbohydrates raise blood sugar, which in turn triggers inflammation. The ketogenic diet can:
-Reduce the risk of metabolic syndrome and the illnesses it might cause by lowering blood sugar (and, in turn, inflammation).
-Ketosis modifies hormones that signal hunger, making us feel fuller for longer and helping us eat less. On the other hand, consuming a high-carbohydrate diet may have the opposite impact.
-Support for slimming down
-Help with memory retention: ketogenic diets have been shown to reduce Alzheimer’s disease symptoms, and ketosis may have disease-modifying action. Because ketosis supplies the brain with a continuous supply of ketones, it may help you concentrate better by preventing blood sugar from spiking dramatically. Glucose is the brain’s primary fuel source. Still, with cognitive decline, the brain may have difficulty using glucose, which has a double effect: the brain is deprived of the fuel it needs to operate efficiently, and excessive glucose levels in the brain may harm brain cells. Professor Bredesen in the United States is utilizing a therapeutic diet that involves switching to using ketones as a significant energy source to reverse the cognitive deterioration.
-Some athletes utilize ketogenic diets to increase their stamina for long-distance competitions.
-Increase your sense of well-being by enhancing your sleep, immunity, anxiety, and mood.
-In the case of epilepsy, the ketogenic diet has a history of usefulness in treating and controlling the disorder. As early as the 1920s, it was found to be effective in helping to manage symptoms, and it was widely used to treat children with unmanaged epilepsy.
Drawbacks of the Keto diet
Constantly Struggle to Maintain
Many people find it challenging to maintain the ketogenic diet due to its restrictive nature.
“The ketogenic diet may be helpful for weight reduction if utilized for a short period and then followed by the adoption of healthy eating habits,” says Cardiologist Kameswari Maganti, MD, Northwestern Medicine Bluhm Cardiovascular Institute. Death rates rise because it encourages people to change their eating habits constantly.
Ketosis is like an on/off switch, making it difficult to maintain. Keeping a food diary makes you more likely to stay in ketosis. Only a blood test can confirm whether or not your body is in ketosis.
Malnutrition and depletion of stored energy
Dr. Ring warns that the ketogenic diet leaves you deficient in essential elements, including vitamins, minerals, and fiber in foods like fresh fruits, legumes, veggies, and whole grains.
People frequently report feeling disoriented and weary because of these inadequacies. The term “keto flu” has been coined to describe these issues. Additionally, the absence of fiber in the ketogenic diet is a leading cause of constipation.
Poor Fat Practice:
The excessive fat levels in the diet could potentially harm the heart. A diet of no more than 6% of calories from saturated fat is suggested by the American Heart Association. As Dr. Maganti points out, “in practice, many individuals consume significant levels of saturated fats,” which may raise the risk of cardiovascular disease. Within six to eight weeks of starting the ketogenic diet, patients see a rise in blood lipids (fats).
Renal Risk:
According to Dr. Maganti, the extra ketones that the renal system needs to handle on the keto diet raise the risk of dialysis for patients with kidney disease.
The elimination of glycogen from the circulation causes some persons on the ketogenic diet to become dehydrated.
Food Obsession:
Gomez adds that keeping track of every bite you eat takes you out of touch with what your body needs. If you ignore your body, “you start utilizing outside numbers to choose what to consume.”
Constantly keeping tabs on what you eat might cause emotional problems like guilt and binge eating. The cycle of restriction, bingeing, and shame may seem endless.
Conclusion
It may not be well suited for elite athletes or those trying to build a large amount of muscle or weight.
It may also not be sustainable depending on some people’s lifestyles and preferences. Talk to your doctor about your meal plan and goals to determine if a ketogenic diet plan is right for you.