The Ketogenic diet (best called the Keto diet) is a high fat, low carb diet that gives a lot of benefits to the human body. According to a survey, it has also been claimed that if you follow this type of diet, you can quickly lose weight through it and improve your health. If you are searching for a complete overview of the Keto diet, then this article is for you as we will share all the information related to the Keto diet. So, without wasting time, let’s shift to the first point.
The Famous Ketogenic Diet Is Here!
We have previously discussed, the Ketogenic diet is a high fat, low carb diet similar to the low carb diet plans. A person can reduce his carbohydrate intake and replace it with fat with the help of this diet plan. Your body goes under a metabolic state known as Ketosis during this reduction process. Your body starts burning fat to gain more energy. It also turns the liver fat into Ketones, which later helps supply energy to the brain. People who have diabetes can follow this diet plan as it helps reduce insulin and blood sugar level.
Different Types Of Ketogenic Diets
- Standard Ketogenic Diet-this is a high fat, low carb, and moderate protein diet plan. It contains 20% protein, 70% fat and 10% carb.
- Cyclical Ketogenic Diet-this diet plan usually indicates the higher carb, such as five Ketogenic days, which involves two high carb days.
- Targeted Ketogenic Diet-this workout enables you to add extra carbon to your diet when you are on your workout session, which helps you gain muscle and weight.
- High Protein Ketogenic Diet- This diet plan is very similar to a standard Ketogenic diet, but it involves more protein intake.
It is said that only high protein and the standard Ketogenic diets have been studied in an extended area. Cyclical and targeted Keto diet plans are more advanced and primarily used by athletes and bodybuilders. Today in this article, we have mainly focused on a standard Ketogenic diet. Before we move to any other information related to a standard Ketogenic diet, we will discuss Ketosis.
A Brief Into Ketosis
Ketosis is a metabolic state wherein your body utilizes fat instead of carbs as fuel. It happens only when you reduce your carbohydrate intake and limit your body’s supply of Sugar (Glucose), which is the primary energy source.
It is said that following a Ketogenic diet is the best way to enter Ketosis. It involves limiting carbohydrate intake to around 50gm per day and filling the empty places with fat intake such as fish, egg, meat, nuts, etc. It is also said that you should limit your protein intake because protein can later be converted into sugar (glucose), which may slow down your transition into Ketosis.
You can also practice fasting, which can help you enter the world of Ketosis faster. We all know that there are many different types of intermittent fasting, but the most effective method is limiting your food intake to only 9hrs a day and fasting for the rest of the time.
You can go for a urine, breath, and blood test, which can help you determine whether you have entered Ketosis or not by measuring the number of Ketones in your body. You can also identify whether you have entered Ketosis or not with the help of the following symptoms
- Increased thirst
- Frequent urination
- Dry mouth
- Decreased hunger
The Ketogenic Diet Can Lead To Reduced Weight
A Ketogenic diet is the best way to lose weight way, and it also helps limit the risk factor for Disease. According to research, the diet is so filling that you can quickly lose weight without keeping track of your calorie count and food intake. Another research shows that sticking to a low-carb Ketogenic diet is more effective in reducing weight in the long run than following a low-fat diet. It also helps in the reduction of Diastolic blood pressure and Triglyceride levels.
The Ketogenic diet for Diabetes And Prediabetes
We all know that diabetes is usually caused by a change in metabolism, impaired insulin function, and high blood sugar. The Ketogenic diet can help you reduce excess fat, mainly the reason for type 2 diabetes, metabolic syndrome, and prediabetes. Another research claims that the Keto diet has improved insulin sensitivity by a whopping 75%.
A small study in girls with type 2 diabetes also found that maintaining a strict Keto diet for 90 days can reduce haemoglobin AIC level, which is the measure in the long run of blood sugar management.
In addition, people following the Keto diet have also experienced improved blood sugar. It has also been seen that people have stopped taking medicines after they started getting positive results by following the Keto diet.
Other Health Benefits Of The Keto Diet
The actual establishment of the Keto diet as a tool was to treat neurological diseases such as epilepsy. Reports have showcased that the Keto diet can benefit many different conditions. Some of them are listed below.
- Heart disease– the Keto diet can help reduce the risk factors such as body fat, cholesterol level, blood sugar, and blood pressure.
- Cancer– scientists are working hard, and this diet has been added as an additional treatment for cancer patients, as it is helping in reducing the size of the tumor.
- Alzheimer’s Disease– the Keto diet plays a vital role here, it helps reduce the symptoms of Alzheimer’s Disease, and it helps in slowing down the whole process.
- Epilepsy– studies have shown that maintaining a Ketogenic diet can significantly cause a reduction in seizures in children who have epilepsy.
- Parkinson’s Disease– it has been seen that following the Keto diet is helping in improving the symptoms of Parkinson’s Disease. Scientists are working hard to get some more benefits.
- Polycystic Ovary Syndrome– the Keto diet can help you reduce insulin levels, which plays a vital role in polycystic ovary syndrome.
- Brain Injuries– however, it is not cleared, but some researchers say that following the diet can help in improving the outcomes of brain injuries.
Food To Avoid
The main thing you need to do while following a Keto diet avoids food rich in carbs. We have listed a few foods that you should avoid to get a clear vision, and it becomes easy for you to understand.
- Sugary Food-fruit juice, smoothies, ice cream, candy, and many more.
- Starches And Grains– any products that include wheat, pasta, cereal, rice, and many more.
- Fruits– it is suggested not to take food during a Keto diet. You can only have strawberries.
- Low Fat Or Diet Products– strictly say no to mayonnaise, condiments, and salad dressing.
- Condiments– honey mustard, teriyaki sauce, ketchup, etc.
- You can’t smoke or drink when you are under the Keto diet.
Risks Involved In The Keto Diet
As we all know, everything has both good and bad effects; similarly, the Keto diet also has side effects. We have listed some of them.
You May Suffer Fatigue And Other Symptoms As Well, Which Can Lead To Keto Flu
One of the most popular side effects of the Keto diet is Keto flu. This happens when the body can’t transform a high carb diet to low carb. It is claimed that during the Keto flu, the glucose starts depleting that are stored in our body, and we start using Ketones as energy. A few Keto flu symptoms include headache, dizziness, sleeping problem, cramps, diarrhea, and many more.
Constipation
Removing many fruits, veggies, and grains can lead to constipation. Keto constipation isn’t uncommon when you are following a Keto diet.
Development Of Dangerous Nutrient Deficiencies
Eliminating a high source of protein and other food items can create a significant mess on your body. Ketogenic diets are usually low in vitamins, calcium, and folic acid, leading to nutrient deficiencies if the diet is not planned correctly. Few other risks include-
- There are high chances of affecting your heart with the diet plan that provides for animal fat and protein.
- You can experience extremely low blood sugar if you have diabetes.
- High chances of experiencing adverse effects on your metabolism.
The Bottom Line
We have almost mentioned all the essential information related to the Ketogenic diet. You should consult a good dietician and a doctor both at the same time so that you don’t face any trouble during the Keto diet. A Keto diet can be both beneficial and harmful for the body, so before you start the process, make sure that you follow the correct procedure to avoid risk from your body.