What is the keto diet?
The ketogenic diet’s use of the word keto is due to the fact that the diet results in the production of small fuel molecules called ketones. Your body can use this alternative fuel when blood sugar is in short supply. In this state, acetyl-CoA is used as the primary source of energy. The body relies on this for making the bodily and cognitive systems work normally.
This diet is high in fat and low in carbohydrates. To maintain adequate protein intake, this diet supports a meat-based diet. Regularity of this will help the way in which our body utilises energy. This type of diet could reduce glucose levels in the body as well as reducing epileptic seizures.
It may help improve the body’s resistance to insulin as well. The approach is known as a total method of weight loss, which is tailored to directly target the root cause of weight gain rather than just treating the symptoms.
If you eat a very limited amount of carbs, the body will produce ketones and these will be quickly broken down into blood sugar. As well, you’ll get moderate amounts of protein.
Ketones are made by the liver from fat and produced from it. Once that is over, the users’ limbs become fuel for the rest of the body, and include the brain. According to recent research, the human brain requires a lot of energy each day, and this is impossible for it to do so by relying solely on stored fat. The food must be able to run on either glucose or ketones.
Why Has it Become so Popular?
In recent years, the keto diet has found a footing in books, pop culture, and social media. Supporters of the ketogenic diet claim that it has substantial weight loss benefits and can benefit those with Type 2 diabetes by helping them improve their blood sugar levels.
Is it Safe?
Low blood pressure, kidney stones, constipation, nutrient deficiencies, and an increased risk of heart disease may occur as a result of following a ketogenic diet. If people go on restrictive diets, such as keto, they could experience social isolation and eating disorders. Additionally, people with pancreatic, liver, thyroid, or gallbladder conditions should avoid the ketogenic diet.
Someone who is new to the keto diet may also experience symptoms like nausea, dizziness, and decreased energy. This is called the “keto flu” and occurs as your body adjusts to being in ketosis.
Does it actually help you lose weight in a sustainable way?
A traditional keto diet places a lower limit on total carbohydrate consumption, generally less than 5% of total daily calories.
Once your body is in ketosis, you enter a state where your body begins using fat for fuel rather than carbohydrates, and ketones are created in the liver.
To make up for the decrease in carbohydrate intake, we increase the fat intake to approximately 70–90% of our total caloric intake, or roughly 155–200 grammes of fat for a 2,000-calorie diet.
A protein intake of approximately 20% of calories, or 100 grammes for a 2,000-calorie diet, is typically maintained for better health.
Several weight loss mechanisms, though long-term studies are lacking, are currently being associated with the ketogenic diet.
What are the dangers or downsides of this diet?
The Ketogenic diet has numerous health benefits, but following a Ketogenic Diet for an extended period of time may result in negative health consequences. It heightens the likelihood of developing the following illnesses:
- Kidney Stone
- excess protein in the blood
- lack of vitamins and minerals in the body
Adverse effects which many people call the Keto flu may occur while on the Keto diet. An adverse effect of this type includes
- low blood sugar
- a low tolerance fr exercise
Keto diet users will frequently experience these symptoms because the body has not yet fully adjusted to the keto diet.
Some people should avoid a ketogenic diet including-
- People with diabetes
- People who have an eating disorder
- People with kidney diseases
- Women during pregnancy or breastfeeding
Who can benefit from this diet?
Some medical conditions can be helped by a ketogenic diet, including epilepsy. Although it is unclear whether these conditions may benefit from oolong tea, people with heart disease, certain types of brain disease, and acne could all benefit from further study.
Also Read: Keto Diet: Benefits, Risks, and Bad Effect
Is there any diet you should be following instead?
The paleo diet is the better choice for most people, as it allows for more food flexibility than the keto diet, making it easier to follow over the long term. The best diet over the long term is the one that works for you.