What is the keto diet
To receive the possible health and wellness advantages of a ketogenic diet, it is crucial to monitor the proportion of fat consumed in relation to carbohydrates. This type of diet is characterized by being extremely low in carbohydrates and high in fat.
According to Shilpa in 2018, there are various types of keto diet plans.
The standard keto diet (SKD) consists of 70% fat, 20% protein, and 10% carbohydrates.
The Cyclical ketogenic diet (CKD) involves alternating between five days of following a keto diet and two days of consuming a high carb diet.
The targeted ketogenic diet (TKD) permits the consumption of additional carbohydrates either prior to or following a vigorous exercise session.
The High-protein keto diet is composed of 60% fat, 35% protein, and 5% carbohydrates.
When following the keto diet, it is necessary to consume high-fat foods such as meats, eggs, olive oil, and full-fat dairy. Non-starchy vegetables and berries are the main sources of carbohydrates permitted in this eating regimen.
What is ketosis
The objective of following a keto diet is to achieve a state known as ketosis, where the body’s metabolism produces ketone bodies instead of glucose to provide energy for the brain and central nervous system.
When there is a lack of carbohydrates in your diet and your body’s glycogen stores are empty, ketosis occurs. In this state, your body turns to breaking down fat for energy and produces ketones.
If you follow the keto diet for a few days, it is expected that you will start to enter ketosis. To verify that you are in ketosis, there are testing kits for measuring ketones in both blood and urine.
In the initial two weeks of beginning the keto diet, certain individuals may undergo an occurrence known as the keto flu. It is important to note that this is not an actual flu infection but rather a collection of symptoms that imitate flu-like sensations. The exact cause of the keto flu in certain individuals remains uncertain, but it is possible that it is linked to the efficacy of an individual’s metabolism in adapting to fat as its main source of energy instead of carbohydrates.
Symptoms that may be experienced due to keto flu can include:
can occur due to a lack of quality sleep or physical and mental exertion.
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Nausea, along with vomiting, diarrhea, and constipation.
develop as a result of an increase in body temperature accompanied by shivering and a sensation of coldness.
Symptoms of confusion, difficulty focusing, and irritability
Difficulties with sleeping.
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Cravings for sugar
Benefits of the keto diet
The following are some possible health advantages of following the keto diet.
1. May encourage weight loss
A common motivation for people to try the keto diet is the claimed weight loss advantages. Several studies have determined that the ketogenic diet is successful in inducing rapid weight loss over a short period when compared to low-fat diets. However, a substantial portion of the initial weight loss may be attributed to the shedding of water weight.
According to certain research, the keto diet might be more successful in decreasing abdominal body fat and promoting enduring weight loss compared to other dietary approaches. Abdominal fat, also known as visceral fat, surrounds the organs and is linked to an increased susceptibility to chronic ailments such as diabetes, heart disease, and fatty liver disease.
2. May improve cholesterol levels
Low-density lipoproteins (LDL) are referred to as the “bad” cholesterol and have a higher likelihood of contributing to heart disease and plaques. On the other hand, high-density lipoproteins (HDL) are termed the “good” cholesterol as they aid in reducing the risk of heart disease.
Research indicates that adhering to a keto diet can decrease overall cholesterol levels and improve HDL levels, potentially reducing the risk of heart disease. However, it is important to note that the association between the keto diet and cholesterol levels is not straightforward as certain studies suggest a potential increase in LDL levels.
3. Reduces seizures
The original purpose of the ketogenic diet was to control seizures in the absence of widespread anti-seizure medications. Presently, the keto diet continues to be employed for individuals with difficulty managing seizures using only medication in order to diminish their occurrence.
4. May improve insulin resistance and blood sugar control
Insulin, a hormone, facilitates the transfer of glucose from the carbohydrates we consume to our cells. Over time, a resistance to insulin can result in persistently elevated blood sugar levels, potentially leading to the development of type 2 diabetes.
Due to high blood glucose being the main issue in diabetes, individuals have resorted to low-carb diets as a potential means of managing their blood sugar levels. Studies indicate that the ketogenic diet could potentially enhance insulin levels and blood sugar regulation for those diagnosed with type 2 diabetes.
If you have diabetes and are taking medication, it is crucial to discuss any dietary modifications you may be contemplating with your healthcare provider since your medications might require more careful monitoring.
5. Reduced appetite
Picture a life where you don’t experience the discomfort of food crashes and carb cravings. That is exactly what the keto lifestyle offers. You eat and then experience long-lasting satisfaction.
Once your body adjusts to the diet, it becomes more effective, efficiently burning fats present in both your food and body, thus avoiding the erratic fluctuations commonly experienced in a carbohydrate and sugar-rich diet. By eliminating sugar highs and crashes, cravings diminish, resulting in a feeling of contentment.
Why, you ask? Isn’t every calorie the same? The answer is no. Let me explain why:
As previously mentioned, the ketogenic diet is characterized by its minimal carbohydrate content, moderate protein content, and elevated fat content. However, it entails further specifics.
Every day on a keto diet, you consume macronutrients (“macros”) which indicate the total caloric intake of fat, protein, and carbs suitable for your specific requirements such as height, weight, activity level, age, and goals. However, it is important to note that not all macros possess equal caloric values as each one has a distinct energy amount or calorie count.
- Carbohydrates have 4 calories per gram
- Protein has 4 calories per gram
- Fat has 9 calories per gram
Fats are undoubtedly more satiating due to their ability to provide the same energy per gram as the combined amount of protein and carbohydrates, thus keeping you feeling satisfied for a longer duration.
In addition to that reason, your appetite is also decreased on a keto diet due to the absence of blood sugar level fluctuations which cause hunger pangs, as previously mentioned.
Because they have an impact on the sensation of satiety, hormones such as insulin, cholecystokinin, ghrelin, and leptin have a significant role in reducing hunger.
Research has demonstrated that ketosis can have a suppressive effect on ghrelin, a potent stimulator of appetite. A study conducted for eight weeks, followed by reintroducing participants to a regular diet, revealed that individuals in a state of ketosis witnessed a decrease in the levels of various hormones and nutrients that impact hunger.
6. Inflammation
Inflammation serves as the body’s inherent immune reaction to aid in the process of healing and combating infection. However, an excessive and constant state of inflammation can lead to undesirable symptoms like pain, stiffness in joints, swelling, fatigue, and more drastic physiological consequences.
When following a keto diet and consistently in a state of ketosis, your body generates BHB (ß-hydroxybutyrate), a potent anti-inflammatory compound, in the form of ketones.
BHB has the ability to hinder the NF-kB and COX-2 inflammatory pathways, while also activating the AMPK pathway that aids in inhibiting the NF-kB pathways. Furthermore, BHB displays similar effects to pain-relief medications like NSAIDs by suppressing the COX-2 enzyme.
The ketogenic diet also has an additional anti-inflammatory impact as it encourages the intake of anti-inflammatory foods like eggs, olive oil, coconut oil, avocados, and other omega-3 rich foods known for their anti-inflammatory properties.
7. Diabetes and blood sugar control
The reason why a keto diet is good for blood-sugar control is because it eliminates sugar and most carbohydrates. When you consume less sugar and carbs, there will be a reduction in the sugar levels in your bloodstream. As a result, individuals typically experience a decrease in their blood sugar shortly after beginning a keto diet.
The effects of a ketogenic diet are immediate, which is why it is advised for diabetics to consult their healthcare provider and adjust their medication accordingly. This is necessary to accommodate the lowering and stabilizing of glucose levels.
When consuming foods that are high in carbohydrates and have a high glycemic index, your blood glucose levels spike right after eating, but then decrease rapidly. However, by following a ketogenic diet and reducing your intake of sugar and carbohydrates, you can naturally regulate your blood glucose levels, preventing them from fluctuating significantly.
When consuming low-glycemic foods, there will be a slight increase in blood glucose levels, unlike a high-carbohydrate diet which causes significant fluctuations in glucose levels.
Additionally, as previously mentioned, by decreasing your carbohydrate intake, your body’s glucose stores are depleted, resulting in the utilization of fats as a source of energy instead of carbohydrates/glucose. Consequently, this leads to a reduction in insulin levels, as your body no longer needs to regulate a high amount of sugar.
The ketogenic diet is beneficial for individuals with insulin resistance, even though their bodies do not respond to insulin properly. This frequently results in elevated levels of blood glucose, which can eventually result in diabetes and an increased likelihood of heart disease.
Participants with diabetes who implemented a ketogenic diet experienced significant reductions in their glucose-lowering medications and fasting glucose levels, according to studies observing them.
8. Heart health
When the term “heart health” is mentioned, people often think of the small heart icon commonly found on whole grains and cereals, promoting low-fat carbohydrate-rich foods. However, it has been proven that a diet high in fats and low in carbohydrates can significantly enhance the biomarkers linked to heart disease.
During a recent investigation, a ketogenic diet was administered to a group of normolipidemic men who had a normal weight. The study lasted for six weeks, and 22 out of the 26 biomarkers that measure the risk of cardiovascular disease exhibited significant enhancement.
Although some individuals may experience a slight rise in LDL cholesterol levels during a keto diet, it is now suggested that LDL does not play as crucial a role in determining heart health as it was previously believed to.
Research has shown that LDL is just a small part of the overall picture. In a study conducted over a span of 2.7 years, researchers examined the impact of the Mediterranean diet on individuals who had previously experienced a heart attack. Surprisingly, the study found a significant decrease in both recurrent heart attacks and overall mortality. Notably, there was no discrepancy in the changes in LDL levels between the two groups.
Nowadays, it is common knowledge that the particle size of LDL is the main factor in determining the risks to heart health. The LDL particles that circulate in the body actually vary in size, and it is the smaller, denser particles that are connected to vascular damage and heart disease, as they carry a lower proportion of triglyceride.
A recent study on individuals following a ketogenic diet revealed that despite an increase in LDL, there was a significant change in the particle size. Average particles increased while the small, dense particles linked to harmful effects on blood vessels substantially reduced.
