If you want to get a head start on your health and fitness objectives this year, the ketogenic diet could be worth a go. Perhaps you’ve heard the term before – it’s a popular diet buzzword — but don’t know what it means. Here’s a quick rundown: The ketogenic diet is an eating regimen that causes your body to enter ketosis, a condition in which it burns fat for energy (instead of carbohydrates). But what is the ketogenic diet, and is it the correct weight-loss plan for you? Before you try to change your food habits and lifestyle, let’s take a deeper look.
What is Ketogenic Diet?
Glucose is the major source of energy for the body’s cells in normal circumstances. Glucose is usually obtained from carbohydrates in the diet, such as sweets and starchy meals. These are broken down into simple sugars by the body. After then, it either utilizes glucose as fuel or stores it as glycogen in the liver and muscles. The ketogenic diet, on the other hand, is based on the idea that depriving the body of carbs, which are its major source of energy, forces the body to burn fat for fuel, resulting in maximum weight reduction. The body turns carbs into glucose, or blood sugar, which it subsequently uses for energy when you eat carbohydrates-containing meals.
How to Follow Ketogenic Diet?
There are many forms of keto, but to reach ketosis, you must drastically limit the number of carbohydrates you consume. However, the fundamental assumption is that to achieve ketosis, you must drastically cut your carb intake. To accomplish so, you’ll need to consume a lot of fat-rich foods. That would be 165 grams of fat, 40 grams of carbohydrates, and 75 grams of protein in a daily 2,000-calorie diet. The actual ratio, however, is determined by your specific requirements and goals.
What to Eat During Ketogenic Diet?
The keto diet includes protein, but it doesn’t distinguish between lean protein meals and saturated fat-rich protein sources like beef, pig, and bacon. The keto diet allows certain beneficial unsaturated fats, such as nuts (almonds, walnuts), seeds, avocados, tofu, and olive oil. Saturated fats from oils (palm, coconut), lard, butter, and cocoa butter, on the other hand, are recommended in large quantities. You’ll have to limit your intake of vegetables and fruits because they’re usually high in carbs, but you can have small portions of certain fruits (usual berries) as well as leafy greens limited to kale, Swiss chard, and spinach, cauliflower, broccoli, Brussels sprouts, asparagus, bell peppers, onions, garlic, mushrooms, cucumber, celery, and summer squashes.
What are the Risk and Benefits of Following a Ketogenic Diet?
Benefit: Support Weight Loss
The ketogenic diet may aid weight reduction in a variety of ways, including by increasing metabolism and reducing hunger. Keto, unlike many other diets, will not leave you hungry after you’ve consumed a pre-determined quantity of calories for the day. Keto is a full and gratifying way to eat. You may lose weight without counting calories, which is something that many individuals find difficult to do with other diets. As long as you didn’t exceed the suggested carbohydrates intake, you can eat as much as you like.
Benefit: Improve health conditions
Acne
Eating a diet saturated in processed and refined carbs can disrupt gut bacteria balance and cause blood sugar levels to fluctuate dramatically, both of which can be harmful to skin health. A ketogenic diet may help some people with acne problems by lowering their carb consumption.
Cholesterol
When following the ketogenic diet, it is critical to consume nutritious meals. According to some research, consuming healthy fats like avocados instead of unhealthy fats like pig rinds can assist improve heart health by lowering cholesterol.
Increased risk of heart disease and diabetes
According to Axe, the keto diet, when done correctly, contains plenty of vegetables and lean animal protein. To put it another way, it’s not an excuse to eat butter and bacon, but some people may try. That’s why many doctors and nutritionists are concerned about patients who follow the ketogenic diet without consulting a doctor or nutritionist. High-fat diets, such as this one, are thought to boost cholesterol levels and, according to some research, increase the risk of diabetes. It’s even been dubbed a cardiologist’s nightmare by some.
Seizures
A keto diet’s fat, protein, and carbohydrate ratio changes how the body uses energy, resulting in ketosis. Ketosis, according to the Epilepsy Foundation, can help patients with epilepsy, especially those who haven’t responded to conventional treatments. More study is needed to evaluate how beneficial this is, although it appears to help children with focal seizures the most.
Reduced athletic performance:
Some athletes swear by the ketogenic diet, not only for weight loss but also for better athletic performance. However, Edward Weiss, Ph.D., associate professor of nutrition and dietetics at Saint Louis University, is skeptical. “Every time I hear bikers say they’re quicker and better now that they’re on the keto diet, my first inquiry is, ‘How much weight did you lose?
Risk: As a result of the Keto-Flu, you may experience fatigue and other symptoms.
The “keto flu” is one of the most prevalent adverse effects of starting a ketogenic diet. As the body transitions from a high-carbohydrate to a low-carbohydrate diet, this phrase describes the frequently unpleasant, fatigue-inducing symptoms that ensue. The body’s stored glucose is depleted during keto flu, and the body adapts to generating and using ketones as energy. Headaches, tiredness, dizziness, sleep issues, heart palpitations, cramps, and diarrhea are all symptoms of the keto flu. In roughly two weeks, these adverse effects generally fade and disappear. However, rather than hurrying to change your eating habits, try gradually shifting to a ketogenic diet to reduce the consequences of any discomfort.
Risk: Severe Constipation for the lack Fruits and Vegetable
With such a strong emphasis on fats, the elimination of many grains and fruits can have its own set of gastrointestinal adverse effects. Constipation and diarrhea are common side effects of the keto diet. You may not be receiving enough fiber as you obtain most of your carbs from fiber-rich fruits and veggies, which can cause constipation.
Risk: You can develop Nutrient Deficiency
It might be difficult to exclude some food categories. Ketogenic diets are frequently deficient in calcium, vitamin D, magnesium, and folic acid, which can lead to nutritional shortages over time if the diet is not carefully managed.
Takeaway
A ketogenic diet, often known as a keto diet, is a low-carb, high-fat diet that has a variety of health advantages. However, before beginning the keto diet, you should consult with a doctor, nutritionist, or other trusted healthcare practitioner, especially if you are attempting to manage a health issue or disease. Also, keep in mind that a ketogenic diet restricts or eliminates carbs. Some carbs, on the other hand, provide health advantages. People should consume a diet that contains a range of nutrient-dense, fiber carbohydrates, such as fruits and vegetables, as well as good protein sources and healthy fats, for a less restricted dietary approach.
