Ketogenic Diet: A keto diet explained in details.
What is a keto diet?
A ketogenic diet is also known or explained as a low carb diet.
In the ketogenic diet “Keto” comes from the fact that it allows the body to produce small fuel molecules called “Ketones”.
It is an alternative fuel source for the body, which is used in the short supply of blood sugar (glucose).
In keto diet plan the idea is to get more calories from protein and fat and lower from carbohydrates.
Here you cut most carbs, which are easy to digest, such as sugar, soda, pastry, and white bread.
It is important to note that a ketogenic diet is a short-lived diet that focuses on weight loss rather than seeking health benefits.
How does the keto diet work?
When you eat less than 50 grams of carbohydrates in a day, your body eventually gets out of fuel (blood sugar) which usually takes up to 3 to 4 days.
Then you will start breaking the protein and fat for energy, the production of ketones is produced.
The liver produces ketones from protein and fat. These ketones then work as a fuel source throughout the body, especially for the brain.
The brain is a hungry organ which consumes a lot of energy every day, and it can not run directly on fat. It can only run on glucose.
When the body produces ketones, it enters a metabolic state called ketosis. At this state, your entire body switches its fuel supply to run mostly on fat, and burning fat 24*7.
Types of the keto diet:
There are mainly four different types of Ketogenic Diet:
A standard Ketogenic diet (SKD): This is a very low carb, moderate protein, and high-fat diet. It usually contains 75% fat, 20% protein, and only 5% carb.
A Cyclic Ketogenic Diet (CKD): This diet contains high-carb refeed after 5-ketogenic days, then 2 high-carbs days.
A Targeted Ketogenic Diet (TKD): This diet allows you to add carbs around the workout such that 65-70% fat, 20% protein, 10-15% carbs.
A high-protein ketogenic diet (HPKD): This is similar to a standard ketogenic diet, but it contains more protein. Ratio often is 60% fat, 35% protein and 5% carb.
However, only standard and the high-protein ketogenic diet has been studied extensively. Cyclical or targeted ketogenic diets are more advanced methods and are mainly used by bodybuilders or athletes.
The standard (SKD) version is the most researched and recommended.
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Health benefits of the keto diet:
Help reduce weight
Keto diet changes your body into a fat burning machine which can be beneficial for weight loss.
Fat burning has increased significantly, while the levels of insulin-fat-storage hormone-fall too much. It makes it very easy for the body to lose fat without appetite.
Research and scientific studies show that, compared to other diets, low-carb and keto diet resulted in more effective for weight loss.
Controls blood sugar and diabetes
A ketogenic diet helps control blood sugar levels and excellent for managing type 2 diabetes, sometimes even for the complete reversal of the disease.
A ketogenic diet can help you lose extra fat, which is closely related to type 2 diabetes, prediabetes, and metabolic syndrome.
Some studies found that because the keto reduces blood sugar levels, it reduces the need for medicines, and reduces the potential negative impact of high insulin levels.
In the first few days of the keto diet, it is not uncommon for people to experience headache, fatigue, confusion, and nausea.
These symptoms are signs that your body is setting up a switch to burning fat from glucose (sugar to sugar) to burn your body – a process called ketosis.
The transmitter may feel weak for a day or two, but once you pass through the phase of fat burning, you can find that you have a lot of energy and more endurance.
Studies show that when we use fat in the form of fuel, our endurance improves and is more sustainable.
The accumulation of fat in the liver is usually associated with prediabetes and type 2 diabetes. In severe cases, fatty liver disease can harm the liver.
According to the study of diabetes, keto diet helped to reduce the enzymes significantly in clinical patients, reducing the risk of fatty liver disease.
When the ketogenic diet is followed in a healthy way, then there is some evidence that diet can improve heart health by reducing cholesterol.
One study found that the level of HDL (“good”) cholesterol increased significantly after the Keto diet. LDL (“bad”) cholesterol is significantly reduced.
Ketones are made to fuel the brain in the absence of glucose.
On a normal diet, your brain receives 100 percent energy from the glucose. On a ketogenic diet, two-thirds of the brain energy comes from the ketones.
So it can be understood that the function of the brain will change greatly on a ketogenic diet.
Ketogenic Diet is a proven and often effective medical treatment for epilepsy that has been used since the 90s. Traditionally it was used primarily for children, but in recent years adults have also benefited from this.
Using a ketogenic diet in epilepsy, some people may be allowed to take low or no anti-epileptic medicines, while potentially still seizure-free. It can reduce the side effects of the drug and thus increase mental performance.
Good stomach health
As a result of the Kito diet, there may be a calm stomach, low gas, low spasms, and pain, which often results in improved IBS symptoms.
For some people, this is the top advantage, and it often takes a day or two to experience it.
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Who should NOT do a ketogenic diet?
To follow this or any other diet program, you must first go through a health screen to avoid any rare conditions or differences with your health or medicines, which may be unknown to you.
Some precautions should be made clear before following the keto diet:
This diet is not suitable for people with diabetes, kidney disease or any pre-existing liver, pancreatic or kidney problems or people of any level. Some rare conditions such as muscular dystrophy and other conditions can complicate and severely cause pancreas, liver or kidneys.
This diet is not suitable under any circumstances if you currently have blood sugar issues such as hypoglycemia or type 1 diabetes. If you have type 2 diabetes and it is not appropriate or may be necessary for any medicines for diabetes, and the doctor needs to be monitored.
This diet cannot be appropriate or safe for those who are pregnant, are nursing or who have gestational diabetes.
This diet cannot be suitable for anyone suffering from or suffering from food ailments.
By agreeing to these conditions, you are confirming that you do not have any of the above medical conditions, and you are moving on your own risk, with the approval of your doctor.
There are other considerations in this form of the possibility that you may need to change your medication fast on this diet. If you are considering a ketogenic diet, it is important to talk to your doctor or endocrinologist, especially if you have any medical condition, to develop a plan.
Also, this diet is not recommended for:
- People who have low weight (Underweight) or eating disorders.
Children (Under 18 years).
- Type 1 diabetes and diabetes patients taking medicines for their diabetes (other than Metformin).
- Pregnant women or lactating mothers.
- People recovering from surgery.
- People who are weak or have a significant underlying medical condition, they should first talk to their doctor, because they will do any weight-loss before starting the rule.
- Those who are not sure about whether it can affect their prescribed medicines, they should first speak to their doctor.
- People are feeling unwell or have a fever.
- People with a history of severe mental health problems.
If you think that you may be suffering from any medical condition, you should seek immediate medical attention.