A ketogenic diet, what do you know about it?

WHAT IS KETOGENIC DIET?
The ketogenic diet is a very low carb, high fat diet that shares many similarities with the Atkins and low carb diets.

It involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis. When this happens, your body becomes incredibly efficient at burning fat for energy. It also turns fat into ketones in the liver, which can supply energy for the brain.

Ketogenic diets can cause significant reductions in blood sugar and insulin levels. This, along with the increased ketones, has some health benefits.

Different types of ketogenic diets
Standard ketogenic diet (SKD): This is a very low carb, moderate protein and high fat diet. It typically contains 70% fat, 20% protein, and only 10% carbs.

Cyclical ketogenic diet (CKD): This diet involves periods of higher carb refeeds, such as 5 ketogenic days followed by 2 high carb days.

Targeted ketogenic diet (TKD): This diet allows you to add carbs around workouts.

High protein ketogenic diet: This is similar to a standard ketogenic diet, but includes more protein. The ratio is often 60% fat, 35% protein, and 5% carbs.

However, only the standard and high protein ketogenic diets have been studied extensively. Cyclical or targeted ketogenic diets are more advanced methods and primarily used by bodybuilders or athletes.

WHAT IS KETOSIS?
Ketosis is a metabolic state in which your body uses fat for fuel instead of carbs. It occurs when you significantly reduce your consumption of carbohydrates, limiting your body’s supply of glucose (sugar), which is the main source of energy for the cells.

Following a ketogenic diet is the most effective way to enter ketosis. Generally, this involves limiting carb consumption to around 20 to 50 grams per day and filling up on fats, such as meat, fish, eggs, nuts, and healthy oils.

It’s also important to moderate your protein consumption. This is because protein can be converted into glucose if consumed in high amounts, which may slow your transition into ketosis.

Practicing intermittent fasting could also help you enter ketosis faster. There are many different forms of intermittent fasting, but the most common method involves limiting food intake to around 8 hours per day and fasting for the remaining 16 hours.

Blood, urine, and breath tests are available, which can help determine whether you’ve entered ketosis by measuring the amount of ketones produced by your body. Certain symptoms may also indicate that you’ve entered ketosis, including increased thirst, dry mouth, frequent urination, and decreased hunger or appetite.

Ketogenic diets can help you lose weight
A ketogenic diet is an effective way to lose weight and lower risk factors for disease.

In fact, research shows that the ketogenic diet may be as effective for weight loss as a low fat diet. What’s more, the diet is so filling that you can lose weight without counting calories or tracking your food intake. One review of 13 studies found that following a very low carb, ketogenic diet was slightly more effective for long-term weight loss than a low fat diet.

It also led to reductions in diastolic blood pressure and triglyceride levels.

The increased ketones, lower blood sugar levels, and improved insulin sensitivity may also play a key role.

Ketogenic diets for diabetes and prediabetes
Diabetes is characterized by changes in metabolism, high blood sugar, and impaired insulin function.

The ketogenic diet can help you lose excess fat, which is closely linked to type 2 diabetes, prediabetes, and metabolic syndrome. One older study found that the ketogenic diet improved insulin sensitivity by a whopping 75%.

Other health benefits of Keto
The ketogenic diet actually originated as a tool for treating neurological diseases such as epilepsy.

Studies have now shown that the diet can have benefits for a wide variety of different health conditions:
Heart disease:the ketogenic diet can help improve risk factors like body fat, HDL (good) cholesterol levels, blood pressure, and blood sugar.

Cancer: the diet is currently being explored as an additional treatment for cancer, because it may help slow tumor growth. 

Alzheimer’s disease: the keto diet may help reduce symptoms of Alzheimer’s disease and slow its progression.

Epilepsy: research has shown that the ketogenic diet can cause significant reductions in seizures in epileptic children.

Parkinson’s disease: although more research is needed, one study found that the diet helped improve symptoms of Parkinson’s disease.

Polycystic ovary syndrome: the ketogenic diet can help reduce insulin levels, which may play a key role in polycystic ovary syndrome.

Brain injuries: some research suggests that the diet could improve outcomes of traumatic brain injuries.

Side effects and how to minimize them
Although the ketogenic diet is usually safe for most healthy people, there may be some initial side effects while your body adapts.

There’s some anecdotal evidence of these effects often referred to as the keto flu. Based on reports from some on the eating plan, it’s usually over within a few days.

Reported keto flu symptoms include diarrhea, constipation, and vomiting. Other less common symptoms include:

+poor energy and mental function
+increased hunger
+sleep issues
+nausea
+digestive discomfort
+decreased exercise performance

To minimize this, you can try a regular low carb diet for the first few weeks. This may teach your body to burn more fat before you completely eliminate carbs.

A ketogenic diet can also change the water and mineral balance of your body, so adding extra salt to your meals or taking mineral supplements may help. Talk to your doctor about your nutritional needs.

At least in the beginning, it’s important to eat until you’re full and avoid restricting calories too much. Usually, a ketogenic diet causes weight loss without intentional calorie restriction.

Risks of the keto diet
-Staying on the keto diet in the long term may have some negative effectsTrusted Source, including risks of the following:

+low protein in the blood
+extra fat in the liver
+kidney stones
+micronutrient deficiencies

A type of medication called sodium-glucose cotransporter 2 (SGLT2) inhibitors for type 2 diabetes can increase the risk for diabetic ketoacidosis, a dangerous condition that increases blood acidity. Anyone taking this medication should avoid the keto diet.

More research is being done to determine the safety of the keto diet in the long term. Keep your doctor informed of your eating plan to guide your choices.

Supplements for a ketogenic diet
Although no supplements are required, some can be useful:

MCT oil. Added to drinks or yogurt, MCT oil provides energy and helps increase ketone levels. Shop for MCT oil online

Minerals. Added salt and other minerals can be important when starting out due to shifts in water and mineral balance

Caffeine. Caffeine can have benefits for energy, fat loss, and performance 

Exogenous ketones. This supplement may help raise the body’s ketone levels

Creatine. Creatine provides numerous benefits for health and performance. This can help if you are combining a ketogenic diet with exercise 

Whey. Use half a scoop of whey protein in shakes or yogurt to increase your daily protein intake. Shop for tasty whey products on online.

Compiled and penned by Crocus Media