To Do or Not To Do? The Ketogenic Diet

First thing first what is “keto”? This diet makes the body produces small fuel molecules called “ketones”. When sugar (glucose) is in short supply in your blood then “ketones” is an alternative fuel source for the body, In ketogenic diet the body is force to burn fats rather than carbohydrates, normally the carbohydrates contained in food are converted into sugar (glucose) which is then transported around the body which is particularly important in fueling brain function properly. Ketogenic diet is a high-fat adequate-protein, low-carbohydrate diet. If there are less carbohydrates in the diet the liver converts fat into fatty acids and ketone bodies, so then the ketone bodies pass into the brain to replace the sugar (glucose) as the energy source.

On a ketogenic diet, your entire body switches its fuel supply to run mostly on fat, burning fat 24-7. Insulin levels become very low, and fat burning increases dramatically. It becomes easy to access your fat stores to burn them off.

For medical

The ketogenic diet in medicine is primary used to treat epilepsy in children. An elevated level of ketone bodies in the blood is a state known as ketosis, it leads to reduction in the frequency of epileptic seizures.

Ketosis is a natural process the body initiates to help us survive when food intake is low. During this state, we produce ketones, which are produced from the breakdown of fats in the liver.

In the 90’s

How To Do A Ketogenic Diet

To do a Ketogenic diet you must first plan ahead your meals because what you eat depends on how fast you want to get into a ketogenic state. You need to have a intake of carbohydrates which is less than 15g per day.

You want to have a limited amount of carbohydrate so try to eat vegetables, nut and dairy for that. Don’t eat refined carbohydrates like wheat, starch or fruits

Foods You Can Eat

·      Seafood

·      Meat

·      Eggs

·      Coconut Oil

·      Olive Oil

·      Berries

·      Butter

·      Olives

·      Coffee & Tea (without sugar)

·      Avocados

·      Low-Carb Vegetables

·      High Fat Dairy

·      Nuts and Seeds

Foods You Cannot Eat

·      Grain

·      Sugar

·      Fruits

·      Tubers

Try to remember that keto is high in fat, moderate in protein, and very low in carbs. Your nutrient intake should be something around 70% fats, 25% protein, and 5% carbohydrate.

Typically, anywhere between 20-30g of net carbs is recommended for everyday dieting – but the lower you keep your carbohydrate intake and glucose levels, the better the overall results will be. If you’re doing keto for weight loss, it’s a good idea to keep track of both your total carbs and net carbs.

Protein should always be consumed as needed with fat filling in the remainder of the calories in your day.

The Risks & Benefits Of Ketogenic Diet

Before you dive in, it's key to know the risks and benefits of a ketogenic diet

There are three instances where there’s research to back up a ketogenic diet, including to help control Type 2 diabetes as part of epilepsy treatment, or for weight loss. In terms of diabetes, there is some promising research showing that the ketogenic diet may improve glycemic control. It may cause a reduction in A1C a key test for diabetes that measures a person’s average blood sugar control over two to three months — something that may help you reduce medication use.

 (The much higher total fat intake is also a challenge among beginners.)

Because people with type 2 diabetes are at an increased risk Cardiovascular diseases, there’s a specific concern that the saturated fat in the diet may drive up LDL or bad Cholesterol, and further increase the odds of heart problems. If you have type 2 diabetes, talk to your doctor before attempting a ketogenic diet. They may recommend a different weight-loss diet for you, like a reduced-calorie diet. Those with epilepsy should also consult their doctor before using this as part of their treatment plan.

In terms of weight loss, you may be interested in trying the ketogenic diet because you’ve heard that it can make a big impact right away. And that’s true. Ketogenic diets will cause you to lose weight within the first week. As your body will first use up all of its glycogen stores (the storage form of carbohydrate). With depleted glycogen, you’ll drop water weight. While it can be motivating to see the number on the scale go down (often dramatically), do keep in mind that most of this is water loss initially.

But the keto diet can be effective over time. One review suggested the keto diet can spur fat loss in obese people when used for a couple of weeks and up to one year.  A meta-analysis noted that one reason for weight loss is likely that keto diets suppress hunger. 

One downside to a ketogenic diet for weight loss is the difficulty maintaining it. Studies show that weight loss results from being on a low-carb diet for more than 12 months tend to be the same as being on a normal, healthy diet While you may be eating more satiating fats (like peanut butter, regular butter, or avocado), you’re also way more limited in what’s allowed on the diet, which can make everyday situations, like eating dinner with family or going out with friends, far more difficult. Because people often find it tough to sustain, it’s easy to rely on it as a short-term diet rather than a long-term lifestyle.

Key Points

No cheat day is allowed.

Follow the diet with full heart.

Have fixed time meals.

Consult with your physician before starting.

Good Luck!

Verdict

So far nothing proving that this diet is bad had been proved but some do say that they got sick or unhealthy due to doing this diet

If you want to do the ketogenic diet do it on your own risk 

so far I have given you all the details about the ketogenic 

diet the rest is up to you. So far nothing proving that this diet is bad had been proved but some do say that they got sick or unhealthy due to doing this diet