There are lots of Fad Diet most popular among all is ketogenic diet popularly know as Keto Diet, this article will give you complete knowledge and most preferred dieting for weight loss/fat loss all backed by science and research we will dive deep in what are its benefits side effects and why most of the people get such a huge result on this plan.
As a bonus in last, I will also guide you if you are looking for the best results with no minimum side effects and deficiency.
Fad Diets are dieting technique that eliminates one major food groups from your diet that causes numerous deficiencies and hormonal changes, depriving of one major food group also eliminates overall nutrients that are required by our healthy body functions so careful monitoring is mandatory so it is always recommended to take advice from a qualified nutritionist or Registered dietitian. Following these types of a diet without proper knowledge and careful monitoring may lead to adverse effects.
So what exactly a keto diet?
Many already knew what is keto but for a layman understanding its literally mean using fats as energy.
If you have read my Basic Nutrition blog you will know both macronutrients Carbohydrates and Fats are energy giving food but our body have a different way of using them. Also, they have different calorie value for example 1 gram of carbohydrates provides when burn completely provides 4 kCal whereas 1 gram of fat provides 9 kcal, which is more than double. due to different properties of these energy fuels, they have a different way of acting in the body.
So, a keto diet is a low-carb, high-fat diet. It lowers blood sugar and insulin levels and it shifts the body’s metabolism from using carbs towards fat burning and ketones utilizations.
Ketosis is a metabolic state in which your body uses fat and ketones rather than glucose (sugar) as its main fuel source.
Where ketones are the by-product of fat metabolism(burning) that is utilized further for energy production.
Is this ketosis natural and safe?
Nature has implanted many survival mechanisms one such mechanism is ketosis. Glucose provides us with instant energy and it is easy for the liver to use glucose or burn glucose for energy and the body tried to use is as first priority.
But in cases where there is a lack of food due to starvation, our glucose or Glycogen (stored glucose ) in the liver and muscle started depleting, and in that situation, our body required energy to function.
So our smart body starts utilizing fats as a secondary source of energy and in that situation, our cells start modifying themself to able to use fats as fuel.
This takes time and required many physiological changes and Energy so when fats start depleting our body tries to survive and in an extreme situation protein from different body parts starts burning and utilizing which is very bad for the health.
Hibernation is seen in many animals who uses this ketosis to survive in extreme conditions such as polar bear who eats and store fats in summers and hibernate ( goes to deep sleep) to survive on their fats.
So, It is always recommended to start any diet with or in the guidance of a qualified nutritionist or registered dietitian to manage all the side effects of following and experimenting on the body.
How good is Ketogenic diet in losing Weight
The ketogenic diet is an effective way to lose weight and lower risk factors for the disease but it was originally used clinically for the treatment of epilepsy. In epilepsy, People start having seizures or periods of unusual behavior. According to the research when the keto diet was given to the children they showed the following results.
- Over half of children who go on the diet have at least a 50% reduction in the number of their seizures.
- Some children, usually 10-15%, even become seizure-free.
We are clear that keto works for epilepsy patients but what about some regular person looking for fat loss does Keto work?
The answer is yes when followed correctly and under the surveillance of nutritionist or dietitian especially for the patient having chronic diseases and lifestyle disorders.
One study found that people on a ketogenic diet lost 2.2 times more weight than those on a calorie-restricted low-fat diet. Triglyceride and HDL cholesterol levels also improved.
The increased ketones, lower blood sugar levels, and improved insulin sensitivity may also play a key role
Is Ketogenic Diet Safe for Diabetes and Prediabetes?
According to WHO, diabetes is a chronic, metabolic disease characterized by elevated levels of blood glucose (or blood sugar), which leads over time to serious damage to the heart, blood vessels, eyes, kidneys, and nerves. The most common is type 2 diabetes, usually in adults, which occurs when the body becomes resistant to insulin or doesn’t make enough insulin.
The ketogenic diet can help you lose excess fat, which is closely linked to type 2 diabetes, prediabetes, and metabolic syndrome and one study found that the ketogenic diet improved insulin sensitivity by a whopping 75%.
Another study in people with type 2 diabetes found that 7 of the 21 participants were able to stop using all diabetes medications.
In yet another study, the ketogenic group lost 24.4 pounds (11.1 kg), compared to 15.2 pounds (6.9 kg) in the higher-carb group.
This is an important benefit when considering the link between weight and type 2 diabetes.
Additionally, 95.2% of the ketogenic group were also able to stop or reduce diabetes medication, compared to 62% in the higher-carb group
GET HEALTHY FIRST THEN YOU WILL AUTOMATICALLY LOSE WEIGHT/ FAT
All those studies and their results or benefits were recorded under the supervision of doctors, scholars, and dietitians.
it is very important that using a keto as any therapeutic diet ( treatment )is only recommended in the guidance of a registered dietitian or qualified nutritionist.
What Foods to Avoid
Any food that is high in carbs should be limited.
Here is a list of foods that need to be reduced or eliminated on a ketogenic diet:
- Sugary foods: Soda, fruit juice, smoothies, cake, ice cream, candy, etc.
- Grains or starches: Wheat-based products, rice, pasta, cereal, etc.
- Fruit: All fruit, except small portions of berries like strawberries.
- Beans or legumes: Peas, kidney beans, lentils, chickpeas, etc.
- Root vegetables and tubers: Potatoes, sweet potatoes, carrots, parsnips, etc.
- Low-fat or diet products: These are highly processed and often high in carbs.
- Some condiments or sauces: These often contain sugar and unhealthy fat.
- Unhealthy fats: Limit your intake of processed vegetable oils, mayonnaise, etc.
- Alcohol: Due to their carb content, many alcoholic beverages can throw you out of ketosis.
- Sugar-free diet foods: These are often high in sugar alcohols, which can affect ketone levels in some cases. These foods also tend to be highly processed.
Avoiding so many food groups creates lots of nutrients deficiencies, especially in long run.
The food group that are allowed
You should base the majority of your meals around these foods:
- Meat: Red meat, sausage, chicken, and turkey.
- Fatty fish: Such as salmon, trout, tuna, and mackerel.
- Eggs: Look for pastured or omega-3 whole eggs.
- Butter and cream: White butter, cream
- Cheese: Unprocessed cheese , paneer
- Nuts and seeds: Almonds, walnuts, flax seeds, pumpkin seeds, chia seeds, etc.
- Healthy oils: Primarily extra virgin olive oil, coconut oil and avocado oil.
- Avocados: Whole avocados.
- Low-carb veggies: Most green veggies, tomatoes, onions, peppers, etc.
- Condiments: You can use salt, pepper and various healthy herbs and spices.
It is best to base your diet mostly on whole, single-ingredient foods.
Side Effects and How to Minimize Them
Although the ketogenic diet is safe for healthy people, there may be some initial side effects while your body adapts.
This is often referred to as the keto flu and is usually over within a few days.
Keto flu includes poor energy and mental function, increased hunger, sleep issues, nausea, digestive discomfort and 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 can help.
For minerals, try taking 3,000–4,000 mg of sodium, 1,000 mg of potassium, and 300 mg of magnesium per day to minimize side effects.
A ketogenic diet can be great for people who are overweight, diabetic, or looking to improve their metabolic health. It may be less suitable for elite athletes or those wishing to add large amounts of muscle or weight. And, as with any diet, it will only work if you are consistent and stick with it in the long term.
Neuroprotective and disease-modifying effects of the ketogenic diet
A Low-Carbohydrate, Ketogenic Diet to Treat Type 2 Diabetes
Effect of a Low-Carbohydrate Diet on Appetite, Blood Glucose Levels, and Insulin Resistance in Obese Patients With Type 2 Diabetes
A Low-Carbohydrate, Ketogenic Diet to Treat Type 2 Diabetes
Effects of Weight Loss on Mechanisms of Hyperglycemia in Obese Non-Insulin-Dependent Diabetes Mellitus
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