Keto Diet-A Basic Guideline

What is Keto Diet?

A low-carbohydrate diet is known as a “keto diet”. It is also known as the “low carb diet” or “low carb high fat (LCHF) diet.

A keto diet is a way of eating foods that are high in beneficial fats, sufficient in protein, and low in carbohydrates. The objective is to consume more calories from fat than from carbohydrates.

The body prefers carbs as its primary energy source, but on a strict ketogenic diet, fewer than 5% of total energy intake comes from carbohydrates.

When you consume food that is heavy in carbohydrates, your body will generate insulin and glucose.

• Your body will prefer to use glucose as an energy source because it is the simplest molecule to break down and use as fuel.
• In order to digest the glucose in your bloodstream by transporting it throughout the body, insulin is created.

Because glucose is used as the primary energy source, your fats are not required and are thus stored. The body will typically use glucose as its primary source of energy on a typical diet that is higher in carbohydrates. The body enters a condition known as ketosis when carbohydrate consumption is reduced.

What is ketosis?

When our food intake is low, our body naturally enters a state of ketosis to help us survive. The breakdown of fats in the liver results in the production of ketones, which are created during this condition.

Ketosis can also happen when you take a low-calorie diet (600-800 calories) per day.

When the body reaches the state of ketosis, our cells will use ketone bodies to generate energy.

Past & Present of Keto Diet

The ketogenic diet was frequently used to manage diabetes in the 19th century. It was first presented in 1920 as a successful treatment for epilepsy in kids who were not responding to medicines. For the treatment of diabetes, polycystic ovarian syndrome, Alzheimer’s disease, and cancer, the ketogenic diet have also been studied and utilized in carefully controlled conditions.

However, the low-carb diet trend that began in the 1970s with the Atkins diet has made this diet a possible weight-loss technique that is receiving a lot of attention (a very low-carbohydrate, high-protein diet, which was a commercial success and popularized low-carb diets to a new level).

Other low-carb diets currently available include the Paleo, South Beach, and Dukan diets, all of which have high protein but moderate fat intake. However, with only a minimal intake of protein, the ketogenic diet stands out for its extraordinarily high-fat content, which ranges from 70% to 80%.

How Keto Diet Works

The basic idea behind the ketogenic diet for weight loss is that by denying the body of glucose, which is the primary source of energy for all cells in the body and is obtained by eating carbohydrate-rich foods, the body will instead turn to stored fat to produce an alternative fuel known as ketones.

The basic idea behind the ketogenic diet for weight loss is that by denying the body of glucose, which is the primary source of energy for all cells in the body and is obtained by eating carbohydrate-rich foods, the body will instead turn to stored fat to produce an alternative fuel known as ketones.

Our brain cannot store glucose, therefore, it needs a constant supply of 120g every day. When fasting or very little carbohydrate is consumed, the body first releases glucose from stored glycogen in the liver and briefly breaks down muscle. If this goes on for three to four days and the body runs out of stored glucose, blood levels of the hormone insulin fall, and the body switch to burning fat for fuel instead.

Healthy people naturally go into mild ketosis when they exercise very hard or when they fast for extended periods of time (such as when they sleep the night). The brain will use ketones as fuel, and healthy people typically produce enough insulin to prevent excessive ketones from forming. If the diet is carefully followed, blood levels of ketones should not rise to a dangerous level (known as “ketoacidosis”) because the brain will use ketones as fuel.

The amount of ketone bodies that store up in the blood varies from person to person and is influenced by things like body fat percentage and resting metabolic rate.

Ketoacidosis

Ketoacidosis, or an excessive quantity of ketone bodies, can cause the blood to become poisonous and dangerously acidic. The kidneys start excreting ketone bodies and body water in the urine during ketoacidosis, which results in some fluid-related weight loss. Because type 1 diabetics do not produce insulin, a hormone that curbs the overproduction of ketones, ketoacidosis most frequently affects these people. However, in a few extremely rare instances, non-diabetic people have been known to develop ketoacidosis after consuming a sustained very low carbohydrate diet.

Does the Keto Diet Work?

According to theories, the ketogenic diet:

• Decreases the desire to eat.
• Decreases hormones that increase appetite
• Boosts calorie burn
• Encourages fat loss

The diet hasn’t yet been shown to be particularly successful for losing weight, though. If you stay in ketosis for too long, it may hurt you and have harmful side effects.

Food You Cannot Eat

• Grains – wheat, corn, rice, cereal, etc.
• Sugar – honey, agave, maple syrup, etc.
• Fruit – apples, bananas, oranges, etc.
• Tubers – potato, yams, etc.

Food You Can Eat on Keto Diet

• Meats – fish, seafood, beef, lamb, poultry, eggs, etc.
• Leafy Greens – spinach, kale, etc.
• Above-ground vegetables – broccoli, cauliflower, etc.
• High Fat Dairy – cottage cheeses, high fat cream, butter, plain greek yogurt, etc.
• Nuts and seeds & healthful oils – macadamias, walnuts, sunflower seeds, etc.
• Avocado and berries – raspberries, blackberries, and other low glycemic impact berries
• Unsweetened coffee and tea
• Dark chocolate and cocoa powder

1. Fish and Seafood

Fish is a protein-rich, carb-free food that is high in B vitamins, potassium, and selenium. Omega-3 fats, which are abundant in salmon, sardines, mackerel, albacore tuna, and other fatty fish, have been reported to reduce blood sugar levels and improve insulin sensitivity. Regular fish consumption has been associated with a lower chance of developing chronic diseases as well as better mental health. Weekly, try to eat two 3-ounce portions of fatty fish.

2. Low Carb Vegetables

Leafy greens and veggies are abundant in nutrients, such as vitamin C and a number of minerals, yet low in calories and carbs. They also have antioxidants, which help defend against free radicals, which harm cells. Choose non-starchy veggies with a cup serving containing no more than 8 grams of net carbohydrates. Total carbohydrates less fibre equals net carbohydrates. The appropriate vegetables are broccoli, cauliflower, green beans, bell peppers, zucchini, and spinach.

3. Avocados

Pick heart-healthy fats like avocados, which are rich in potassium, a mineral that many Americans lack, and monounsaturated fat, which is good for your heart. 9 grams of total carbohydrates—7 grams of which are fiber—are present in one-half of a medium avocado. Avocados are a good source of plant lipids that can replace animal fats and help lower cholesterol and triglyceride levels.

4. Cheese

Cheese is a perfect fit for the ketogenic diet because it contains no carbohydrates and is high in fat. Calcium and protein are also abundant in it. However, a 1-ounce slice of cheese has roughly 30% of the Daily Value for saturated fat, so if heart disease is a concern for you, think about portion size when enjoying cheese.

5. Meat & Poultry

On the ketogenic diet, meat is regarded as a protein source because it is a source of lean protein. Fresh meat and poultry are high in B vitamins, many minerals like potassium, selenium, and zinc, and they don’t include any carbs. While processed meats like bacon and sausage are permitted on the keto diet, they aren’t the healthiest for your heart and, if you consume too much of them, may increase your chance of developing some types of cancer. Limit processed meats and increase your consumption of poultry, fish, and beef.

6. Cottage Cheese and Plain Greek Yogurt

Both yogurt and cottage cheese are calcium- and protein-rich. There are only 5 grams of carbohydrates and 12 grams of protein in five ounces of plain Greek yogurt. The same amount of cottage cheese contains 18 grams of protein and 5 grams of carbs. Both calcium and protein have been demonstrated in studies to decrease hunger and increase feelings of fullness. Full-fat foods would be allowed on the ketogenic diet, and higher-fat dairy products like yogurt and cottage cheese help you feel fuller for longer.

7. Seeds, Nuts & Healthy Oils

Healthy polyunsaturated and monounsaturated fats, fiber, and protein can all be found in nuts and seeds. Additionally, they have extremely little net carbohydrates. The two oils suggested for the keto diet are coconut oil and olive oil. Due to its high oleic acid content, olive oil is linked to a decreased risk of heart disease. Despite having a lot of saturated fat, coconut oil has medium-chain triglycerides (MCTs) that can boost ketone synthesis. MCTs may speed your metabolism, which would aid in losing weight and belly fat. When ingesting any form of healthy fat, watch your portion quantities.

8. Eggs

Protein, B vitamins, minerals, and antioxidants are all abundant in eggs. 12 grams of protein and 0 carbs may be found in two eggs. Eggs contain antioxidants like lutein and zeaxanthin that support eye health and have been shown to stimulate hormones that heighten feelings of satiety and maintain stable blood sugar levels.

9. Unsweetened Coffee & Tea

Plain coffee and tea have no grams of fat, protein, or carbs, thus they are acceptable on the keto diet. According to studies, coffee reduces the incidence of type 2 diabetes and cardiovascular disease. Tea offers more antioxidants than coffee and less caffeine, which may lower your risk of heart attack and stroke, aid in weight loss, and strengthen your immune system.

10. Berries

Antioxidants found in berries lower inflammation and fight against the disease. They are high in fiber and low in carbohydrates.

11. Dark Chocolate & Cocoa Powder

The amount of carbohydrates in them depends on the kind and how much you eat, so read the label carefully. Due to its high antioxidant content, cocoa has been dubbed a “superfruit,” and dark chocolate includes flavonols, which may lessen the risk of heart disease by decreasing blood pressure and maintaining the health of the arteries.

Benefits of the Keto Diet

• Improves Acne

Numerous factors can contribute to acne, and some people’s diets and blood sugar levels may be involved.

Eating a diet rich in processed and refined carbohydrates may change the balance of gut bacteria and create major swings in blood sugar, both of which can be harmful to the health of the skin.

Reducing your intake of carbohydrates may be beneficial because they have been related to this skin problem. Additionally, the reduction in insulin that a ketogenic diet may cause may aid in reducing acne outbreaks. (Your body may produce additional hormones that lead to outbreaks as a result of insulin.

• Weight loss

In the first three to six months, a ketogenic diet may help you lose more weight than conventional diets. It’s also likely, though not yet proven, that a high-fat, high-protein diet makes you feel fuller longer, causing you to eat fewer calories.

The ketogenic diet may aid in weight loss in a number of ways

• By increasing metabolism and decreasing appetite.
• Ketogenic diets include satiating foods that may lower hormones that cause hunger.
• Adopting a ketogenic diet may decrease hunger and aid in weight loss.

This might be the case because burning fat for energy requires more calories than burning carbohydrates for energy.

In a meta-analysis from 2013 of separate randomized controlled trials, those on ketogenic diets lost 2 pounds (lbs) more over the course of a year than those on low-fat diets.

Similar to the above, another analysis of 11 research found that after 6 months, those who followed a ketogenic diet lost 5 more pounds than those who followed low-fat diets.

• Improve Heart Diseases

Ketogenic diets have been related to raising “good” cholesterol and lowering “bad” cholesterol, which appears surprising for a diet that asks for more fat. It might be because these diets result in lower insulin levels, which prevent your body from producing more cholesterol.

According to a 2017 review of studies on animals and humans, the levels of total cholesterol, low-density lipoprotein (LDL), or “bad” cholesterol, and triglycerides in some people on the ketogenic diet significantly decreased, while levels of high-density lipoprotein (HDL), or “good” cholesterol, increased.

Cardiovascular disease risk can rise with high cholesterol levels. Because a keto diet lowers cholesterol, it may lessen a person’s risk of developing cardiac problems.

The review did come to the conclusion that the quality of the food is what determines how well the diet affects heart health. As a result, it’s critical to eat a diet that is nutritionally balanced and healthy.

• Reduces Risk of Cancer

A hormone called insulin allows your body to utilize or store sugar as fuel. You don’t need to store this fuel because ketogenic diets cause you to burn through it quickly. This indicates that your body produces and needs less insulin. These lower levels could aid in preventing some cancers or possibly hinder the formation of cancerous cells.

According to one study, certain cancer patients may benefit from using the ketogenic diet as a safe and effective supplemental therapy in addition to chemotherapy and radiation therapy. This is due to the fact that it would kill cancer cells by inducing more oxidative stress in them than in healthy cells.

• Protect Brain Function

According to certain research, including this one from 2019, the ketones produced during the keto diet have neuroprotective advantages, meaning they help support and safeguard the brain and nerve cells.

Because of this, a ketogenic diet may aid in the management or prevention of illnesses like Alzheimer’s disease.

• Treat Epilepsy

The keto diet modifies how the body consumes energy and causes ketosis as a result of the proportions of fat, protein, and carbohydrates. The metabolic state of ketosis occurs when the body burns ketone bodies as fuel.

According to the Epilepsy Foundation, ketosis can lessen seizures in epilepsy sufferers, particularly in those who have not responded to other forms of treatment. This appears to work best on kids who have focused seizures, but further research is needed to determine its effectiveness.

A review for 2019 supports the idea that persons with epilepsy can benefit from a ketogenic diet supported by Trusted Source. The ketogenic diet may lessen the symptoms of epilepsy through a number of different processes.

• Improve Polycystic Ovary Syndrome

A hormonal condition known as a polycystic ovarian syndrome (PCOS) can cause an overabundance of male hormones, ovulatory failure, and polycystic ovaries. In those with PCOS, a high-carbohydrate diet can have negative effects such as weight gain and skin issues.

The ketogenic diet and PCOS have not been the subject of many clinical investigations. Five women were studied for 24 weeks in one pilot research in 2005. The researchers discovered that a ketogenic diet benefited a number of PCOS markers, such as:

1. weight loss
2. hormone balance
3. ratios of luteinizing hormone (LH) and follicle-stimulating hormone (FSH)
4. levels of fasting insulin

• Diabetes

In comparison to other diets, low-carb diets appear to help keep your blood sugar levels lower and more stable. However, your body produces substances known as ketones when it consumes fat for energy. You can become ill if your blood contains too many ketones if you have diabetes, especially type 1. Therefore, it’s crucial to consult your doctor before making any dietary modifications.

Complications

Numerous potential health advantages of the ketogenic diet exist. Long-term adherence to the ketogenic diet, however, may have negative health implications, including an elevated risk of the following conditions:

• kidney stones
• Excess protein in the blood
• Mineral and vitamin deficiencies
• A buildup of fat in the liver

Many individuals refer to the negative side effects of the ketogenic diet as “keto flu.” These negative outcomes could consist of:

• constipation
• fatigue
• low blood sugar
• nausea
• vomiting
• headaches
• Low tolerance for exercise

Who Should Avoid Keto Diet

People who should avoid the keto diet include;

• Diabetic patients who are insulin dependent
• Pregnant women and those who breastfeed
• Kidney disease patients
• People with an eating disorder

On a ketogenic diet, carbs are severely restricted. Some carbs do, however, provide health advantages. People should eat a range of nutrient-dense, fiber carbs, such as fruits and vegetables, coupled with wholesome protein sources, and healthy fats for a less restrictive dietary approach.