In a world where low carb, high protein, and weight-loss diets seek attention, A ketogenic diet is an effective way to lose weight. The ketogenic diet is also famous as a low carb diet or low carb high fat.
A ketogenic diet is named because it makes your body to produce fuel molecules ketones. Ketones are an alternative fuel source for the body that can be used when there is a low sugar level in the blood. The body can produce ketones when the dieter is taking keto supplements. Ketones in blood give many keto benefits, surpass hunger, enhance brainpower, and give long-lasting energy. It has benefits against diseases like diabetes, cancer, and Epilepsy, etc.
What a ketogenic diet is?
The term “Ketogenic” is directly associated with a low-carb diet. It is best to get more calories from protein and fat instead of from carb. On a keto diet, the dieter has to limit carbohydrate intake so that the body will break down fat for energy. When it happens, body fat is broken down in the liver and will produce ketones that will spin-off of the dieter’s metabolism. These ketones are made from fat than used as a fuel for the body when there is no glucose.
In the Keto diet, you will restrain from carbs that can be easily digested, like sugar and white bread but cause weight gaining problems. Hence, Ketogenic diets can cause a decrease in blood sugar and insulin levels.
An essential element of the ketogenic diet is a natural process called ketosis.
What is “Ketosis” in Ketogenic Diets?
Ketosis is a natural process the body starts to help people survive when there is low food intake. This process occurs when your body doesn’t have enough carbs to burn for energy. Instead, it burns fat to make ketones, which it can use as fuel. It happens when you reduce the intake of carbohydrates.
You can enter into Ketosis by following a keto diet.
Symptoms Points that you’ve entered in Ketosis:
To find out either you’re in a ketosis state or not, you must check out these:
- Increase in thirst
- Dry mouth
- More frequent urination
- Decreased hunger
How Ketogenic Diets Works?
Ketogenic Diets is a short term diet that helps in weight loss rather than the chasing of health benefits. Instead of depending on glucose from carbohydrates, the keto diet relies on ketone bodies that may be exogenous ketones or endogenous. When you have less than fifty grams of carbohydrates in a day, your body will run out of blood sugar needed as a fuel for energy; at that time body uses ketones for energy.
You should deny the use of carbohydrates or use less than 20 to 50 grams of carbs per day. It takes a few days to reach ketosis state. You can have protein instead of carb and sugar, and note that having too much protein can obstruct Ketosis.
Who Uses Ketogenic Diets?
People who want to lose weight probably use a ketogenic diet. It helps to manage definite medical conditions, like epilepsy, diabetes, and cancer. Your doctor’s concern is necessary before having a ketogenic diet to determine whether it’s safe for you to or not.
Who should Avoid a ketogenic diet?
There is a lot of evidence that shows that the keto diet is a safe way to lose weight but also, there might be some people for whom this is not a safe diet. These three groups must avoid a ketogenic diet:
Type 1 Diabetes Patients
High blood pressure Patients
Mothers who feed their babies
What are Foods to avoid in the keto diet?
All the food that contains a high amount of carbohydrates should be limited. In a ketogenic diet, you should intake a lot of fats, an average amount of protein. The most important thing to do to reach ketosis is to avoid having carbs containing foods. Dieter has to keep carb intake under 50 g or below 20 grams. This food should reduce or eliminate when you’re on a ketogenic diet:
- Sugary containing foods
- Grains
- Fruit
- Beans or legumes
- Root vegetables
- Low fat or diet products
- Sauces
- Unhealthy Fats
- Alcohol
Foods to have in Ketogenic Diet?
We’ve provided the food list to avoid this diet, but what is the food to eat? Some foods that carry proteins in the average amount must be included in your diet. This is the list of food to have during the ketogenic diet:
- Meat
- Fatty fish
- Eggs
- Dairy Products
- Nuts and seeds
- Healthy oils
- Low Carbohydrate Vegetable.
- Berries.
What are the Benefits of a Ketogenic Diet?
Researchers say that the keto diet is the best diet for many people, and for some, it is just another fad diet. There are many benefits of the ketogenic diet:
- Weight Loss
- Control Blood Sugar level
- Enhance mental Focus
- Increased Energy
- Epilepsy
- Maintain Cholesterol
- Reduce Heart Disease
- Resistance of insulin
- Reduce Cancer Risks
- Alzheimer’s Disease
- Weight Loss:
In the Ketogenic diet, you will have the fat and protein-containing foods that fill a person up and reduce hunger, causing hormones. That’s why following a keto diet may reduce appetite and promote weight loss.
The keto diet will promote weight loss by boosting metabolism, cutting back on carbs, and reducing appetite.
- Control Blood Sugar level
Foods you eat in the Keto diet will naturally lower blood sugar levels. Instead of low-calorie diets, the ketogenic diet is more effective in managing and avert diabetes.
People having Type II diabetes should have a ketogenic diet as their blood sugar control with keto Diet.
- Enhance mental Focus
More Intake of fatty acids can give many benefits to the brain’s function. The ketogenic diet increases mental focus performance. Ketones are the best source of fuel for the brain. When Carb intake is low, you keep away from the giant barb in blood sugar. Both these improve your Focus and concentration.
- Increased Energy
Fats are the most significant element to burn as fuel in the body. So, in the Keto diet, you give your body a better energy source that will make you feel more energized and Active.
- Epilepsy
A ketogenic diet can cause considerable reductions in an explosive attack in epileptic children. Ketogenic diet and Epilepsy allow fewer medications to be used and provide perfect control.
- Maintain Cholesterol
A keto diet improves triglyceride levels and cholesterol levels in the Dieter body. As in the Keto diet, many things are redistricted to use that may increase the cholesterol level in the body.
- Reduce Heart disease
When cholesterol level is high in the body, it can increase the risk of heart disease. A keto diet maintains a Cholesterol level that directly reduces the risk of heart complications in a person’s.
- Resistance of insulin
Research showed that a ketogenic diet could help people to lower their insulin levels to a healthy extinct. Insulin resistance, if remain un-managed, can lead a person to type II diabetes.
- Reduce Cancer Risks
The ketogenic diet is proven to help reduce many types of cancer, like tumors, colon cancer, gastric cancer, and brain cancer.
- Alzheimer’s Disease
The ketogenic diet reduces symptoms of Alzheimer’s disease and also slow down its progression. When a Alzheimer’s patient eats low carb food, his cognitive function notably improves.
What are Risks for Keto Diet?
There are many risks in using a keto diet. A Keto diet can increase the cholesterol level that leads to heart disease. Some other hazards include:
- Nutrient deficiency.
- Liver problems.
- Kidney problems.
- Constipation.
- Overthinking.
- Mood swings.
What is keto flu?
The keto flu is the problem cause to some people at the beginning of the keto diet. Keto flu is similar to the regular flu, is caused when the body tries to adapt to a diet with low carbohydrates. When someone reduces carb intake, it forces the body to burn ketones for energy instead of glucose.
This switching Process of burning fat for energy instead of carbs is called ketosis. This massive change in diet can be challenging. When some people start a keto diet, they may experience the following symptoms of Keto flu:
- Vomiting
- Constipation
- Diarrhea
- Headache
- Weakness
- Muscle cramps
- Dizziness
- Poor concentration
- Stomach upset
- Muscle inflammation
- Insomnia
- Sugar cravings