Keto Diet Facts That Will Make You Reduce Your Carbohydrate Intake

A Keto diet is basically a diet with an extremely low intake of carbohydrates, which rapidly helps in weight loss.

Fats and proteins replace carbohydrates in the ketogenic diet. This high-fat diet does not let your body starve and also ensures the maintenance of blood sugar levels.

Special medical conditions are treated with a ketogenic diet. It was used in the early 19th century to control diabetes and proved an amazing cure for epilepsy in children in 1920. The effects of the ketogenic diet are tested and monitored in several patients with diseases like cancer, Alzheimer's disease, and polycystic ovarian syndrome.

The ketogenic diet has gained immense attention as a weight loss option for people in the latest years. Initially started as the Atkins diet in 1970, the practice of low carb and high protein and fat diet has become extensively popular among the masses and is practiced worldwide. There are various other diet types like the Dukan diet, South Beach, Mediterranean, and Paleo diets, which are known for their high protein and moderate fat contents. In contrast, the ketogenic diet is known for its exceptionally high-fat content.

The working of the keto diet is simple. When you limit the carbohydrate content in the body, it starts to break down the stored fats and proteins. These are converted to glucose and utilized for the production of energy, which is required for the functioning of all the cells in our body. This process of obtaining glucose from non-carbohydrate sources is called gluconeogenesis. This ensures the deliberate breakdown of stored fat in the body, promoting rapid weight loss.

Our brain demands most of the energy produced from carbohydrates, which is about 4.23 oz (120 g) a day. While fasting, the body pulls this energy from the glucose obtained from body muscles as well. As this process continues for about three to four days, the liver starts to produce ketone bodies from the body's stored fats. Ketosis takes place when ketone bodies get accumulated in the blood.

Continue reading the article to learn more facts about the effective keto diet.

Benefits Of Keto Diet

The Ketogenic diet has achieved immense success in successful weight loss over a short span of time. Several study reports highlight that a person following the keto diet regime burns more calories, required for a high rate of energy expenditure. Even if total calories spent are the same as before, less hunger is noted in these people.

It is much more effective than the low-fat diet because of the restriction of total calorie intake in the body. The blood sugar levels are maintained through keto diets. Multiple records have shown us the evidence that a ketogenic diet can decrease the high levels of sugar in the blood, and therefore, fewer chances of diabetes are noticed. Healthcare professionals generally advise diabetes patients to follow the keto diet so that fewer diabetes medications are needed. However, it is crucial to seek the advice of the physician first before starting off with this dietary plan since medication dosages are altered to avoid dangerously low carbohydrate and sugar content in the blood. The metabolic markers are also benefitted from ketogenic diets. A type of fat called triglycerides can be lowered in the blood by following this diet. This can, in turn, reduce the chances of heart diseases, pancreatitis, stroke and promote other health benefits. In fact, ketogenic diets consist of high HDL levels, regarded as the good cholesterol in the body. This naturally curbs the chances of heart attacks, atherosclerosis, and chronic cardiovascular diseases. However, we do not know the effects of the ketogenic diet in the long term.

Hormones like insulin and ghrelin are reduced in the body, and so the food cravings are also decreased. Stored fat and protein are broken down due to the high metabolic state of the body. People with insulin sensitivity benefit from a ketogenic diet as sugar levels are reduced.

As the stored fat is broken down, the weight loss drastically increases with the burning of the high-fat deposition in the body. The energy levels also remain high, which promotes healthy living. Intermittent fasting can help in sustaining the ketogenic diets and help to lose weight successfully.

The state of ketosis is attained in the body just by limiting the amount of carbohydrate consumption. A study shows that people following the low carbohydrate diet lose an average weight of 2 lbs (0.9 kg). This is more than the weight lost by the individuals who follow a low-fat diet. The diastolic blood pressure is also lower in these people, with lower levels of triglycerides. A low-carb diet also helps maintain the sugar levels for a prolonged period of time, and thus, people with Type II Diabetes can manage the sugar levels in the blood. A study reveals to us that a group of 349 people who are suffering from Type II Diabetes has lost an average weight of 26.2 lbs (12 kg) within just two years. Therefore, a very beneficial way of maintaining the weight along with the blood sugar levels is established.

The benefits of the ketogenic diet are also seen in cancer treatment. Low carb and low-fat contents in the body not only help to lose weight but also slows down the growth of a tumor. This is done mainly by slowing down the rate of the formation of genetic material as the cells are already starting with a low carb content. Therefore, not much ATP (energy currency) is produced in the body to carry out these cell duplication processes.

Patients with Alzheimer's disease show significant improvement in their memory retention. The ketogenic diet helps them to control their blood sugar levels and decrease the chances of insomnia, anxiety, irritability, and even stroke. It also helps in the management of recurrent epilepsies in both adults and children. A recent study established the fact that the symptoms of Parkinson's disease are also significantly reduced by following the ketogenic diet.

A low glucose level in the blood ensures the low secretion of insulin from the mixed gland pancreas. The chances of Polycystic Ovarian Syndrome are lessened because insulin plays a crucial role in it. Apart from these, traumatic brain injuries also show speedy recovery with the practice of a ketogenic diet.

The most beneficial aspect of the ketogenic diet is that it is the easiest way of fat loss without starving the body. Eating food rich in low fat and incorporating whole grains and other vital nutrients help to cut the carbohydrate levels but fulfils our stomach at the same time.

Side Effects Of Keto Diet

A ketogenic diet is accompanied by numerous side effects, most of which are temporary and take place in the initial weeks when the body is still adjusting to the new change. The first week is a phase of 'keto-flu,' which comes with the symptoms like fatigue, constipation, vomiting, nausea, lightheadedness, and decreased tolerance in physical activities. All these symptoms pass away as the body adapts itself to the decreased carbohydrate levels and starts breaking down the stored fat to obtain energy.

This kind of diet is good for a short period and can be effective for weight loss. However, there are several risks associated with the long-term practice of a ketogenic diet. These include the increased levels of bad cholesterol in the blood, which contributes to the increased blood sugar levels as well as the build-up of fat in the arteries and veins. This can result in atherosclerosis, a condition in which the deposition of fat blocks the arteries. Several types of cardiovascular diseases can take place, leading to a risk of heart failure and heart attacks. People following a ketogenic diet are prone to consume large amounts of fat that are rich in trans and saturated fats. This increases the LDL levels in the blood. A study on such consumers has shown that a higher incidence of atrial fibrillation takes place with an increased risk of hospitalization and surgeries.

Also, a high mortality rate in people is seen with the practice of a ketogenic diet, especially when fats, which are based on animals, are substituted for carbohydrates. Further, people tend to choose processed food to cut the carbohydrate intake, which again contains an excessive amount of fat. There is very little evidence that practicing this diet helps people with insulin sensitivity. Therefore, a long-term continuation of the ketogenic diet can be fatal to the body.

People who are suffering from pancreatitis, severe hypertriglyceridemia, hypercholesterolemia, and porphyria should not follow the ketogenic diet. Also, individuals having certain conditions that affect the normal functioning of the enzymes, liver failure, as well as pregnant women should not practice this diet.

Calories

Daily calories are the critical aspect of the ketogenic diet. People trying to lose weight must adhere to the hypocaloric diet, which restricts excessive calorie intake. This makes sure that more fat is burned with less calorie intake.

The calorie intake per day should range between 800 to 1200 per day, which is specific to every individual and varies with their body-mass index. Therefore, a prior discussion with the nutritionist is a must before beginning the ketogenic diet.

The foods that can be a part of the weight loss regime are fatty fish, shellfish, meat, dairy products like full-fat yogurt, cheese, and eggs, avocados, low carb veggies like lettuce, spinach, and asparagus. Plants oils like coconut oil, olive oil, and avocado oil can also be included in this diet. The foods that should be absolutely off the list are starchy vegetables like potatoes, parsnips, squash, legumes like lentils and beans, grains, rice, pasta, and fruits since a lot of sugar is present in these. Supplements can be taken to obtain vitamins and minerals. Since most fruits have a high content of carbohydrates, a total of 10% of food intake should constitute carbohydrates, while the rest, 80%, should be covered with fats, proteins, vitamins, and minerals.

It must be kept in mind that excess protein should not be consumed since more protein in the body is converted to glucose by a process called gluconeogenesis. This mostly takes place in the liver when your body is short on carbohydrates. Thus, the calorie intake of protein and fats should also be checked while you are opting for weight loss.

Carbohydrates

Carbohydrates are basically sugar molecules that make up one of the major nutrients required by our body. It is a macronutrient and is the primary source of ATP, which is the energy currency of our body. The simplest unit of a carbohydrate is glucose. Two molecules of Adenosine TriPhosphate (ATP) are obtained from the hydrolysis of glucose. All the cells, tissues, and organs depend on this ATP production for their smooth working. Therefore, a steady flow of carbohydrates in the body is essential to get the energy needed to function properly.

Most of the foods that we consume are rich in carbohydrates. Our staple food like rice, corn, and bread are rich in carbs that get us going for the entire day. Once the digestive system breaks down carbohydrates to glucose, the cells assimilate it from the blood and start utilizing it for the production of ATP as well as thousands of other chain reactions in the cells. Excess glucose is transformed into fat molecules and stored in the fat cells called adipocytes that make up the body's adipose tissue. When our body is starved and needs an immediate energy source, these fatty cells and tissues are broken down and utilized to carry out the vital processes of life.

The main sources of carbohydrates are grains from where we get pasta, noodles, bread, cereals, rice, cracker, fruits, dairy products, legumes, sweets, snacks, processed food, energy drinks, starchy vegetables like corn, peas, and potatoes. Certain foods like fish, meat, eggs, and nuts are not rich in carbs and therefore can be incorporated into the diet.

Mainly three types of carbohydrates are obtained by the body. These are sugars, fibers, and starches. Sugar is the simplest form of carbohydrate, which is added to most of the foods that we eat. Desserts, processed food, cold drinks, chocolates, and other items are eaten by most of us almost every day. These contribute to the major intake of carbohydrates in the body. A complex carbohydrate is a starch, which is a polysaccharide derived from the plants and plant parts. Grains, cereals, and vegetables all contain starch. Fibers are also a complex form of carbohydrate and are not fully broken down. This makes us fill up easily and helps in bowel movements. Peristalsis is stimulated by the intake of fibers, which aids in digestion and reduces the chances of various intestinal diseases. These are found in vegetables, fruits, grains, and seeds.

To maintain a healthy body and keep up with the weight loss, one must not consume more than 5.29 oz (150 g) of carbs each day. A low-carb diet can also limit the amount of fiber in your diet, which can lead to a large number of digestion problems in the future. Constipation also arises over a prolonged time period following the ketogenic diet. Therefore, most healthcare professionals do not recommend the ketogenic diet for a long period of time. Carbohydrate intake depends on the body's physiological conditions and the health, sex, and weight of the individuals.

FAQs

Q. What are the main facts of the keto diet?

A. Keto diet includes low carb diets, along with high-fat content. This provides a lot of health benefits and helps to lose body fat and fight various diseases like Alzheimer's, epilepsy, diabetes, and even cancer. The low carbohydrate diet puts the body in a ketosis state in which the energy metabolism takes place from the stores fat content in the body. A high amount of weight loss is experienced by those who practice the keto diet.

Q. Do doctors recommend the keto diet?

A. While many doctors recommend the keto diet for weight loss within a short period, there are several risks associated with it, one of which is the consumption of unhealthy processed food rich in fat. As this may adversely affect the body, most doctors do not recommend this diet to patients suffering from kidney or liver diseases.

Q. Is Keto bad for your heart?

A. Although the ketogenic diet includes low carbohydrate content with a high level of HDL, which is known to maintain good cholesterol levels in the blood, the high-fat content comes with LDL or bad cholesterol. This may increase the risk of heart diseases due to high cholesterol levels along with kidney failure, diabetes, cancer, and Alzheimer's disease.

Q. Which diet is the healthiest?

A. A healthy diet must include balanced quantities of all nutrients. A low carbohydrate diet with whole grains, fruits, vegetables excluding sweet potatoes and starchy roots, and proteins from legumes are a good source of amino acids. A gluten-free diet is considered one of the healthiest diets.

Q. Do you gain a lot of weight after Keto?

A. After stopping the ketogenic diet, a sudden influx of sugar and carbohydrate can wreak havoc on the body. This can result in excessive weight gain within a short time frame. According to the dietary guidelines, a sudden influx of carbs in the diet boosts the body's metabolic state, which can result in a high-fat deposition. This can cause insulin levels to rise, followed by diabetes and several heart diseases. Therefore, a gradual transition rate is required while moving on from the keto diet.

Q. Does the keto diet affect sleep?

A. Short-time ketogenic diet can affect the body's sleep cycle, which is dependent on serotonin and melanin secretion. This can cause interrupted sleep as well as insomnia. Difficulty in sleeping usually goes away once the body is used to the keto diet routine. Thus, adhering to the diet is an absolute necessity.