KETO DIET:
‘‘Ketogenic’’ terms means a low carb diet in which the body produces ketones in the liver as energy. The ketogenic diet primarily consists of very low carb, moderate protein, and high fat. It decreases the blood sugar and insulin level in the body. it shifts the body’s metabolism towards fat and ketones and away from the carbs.
What are the main rules of the keto diet?
The basic rule of the keto diet is that it should very low in carbs (5%), high in fats (70% - 75%), and moderate in protein (20% - 25%).
| COMPONENTS: | AMOUNT: | EFFECTS: | KETOGENIC OR NON-KETOGENIC: |
|---|---|---|---|
| FATS | 70-75% | It convert triglycerides into glucose. | 90% ketogenic , 10% non-ketogenic |
| PROTEINS | 20-25% | It increases insulin level. | 46% ketogenic , 54% non-ketogenic |
| CARBOHYDRATE | 5% | It increases blood sugar and also increase insulin level. | 100% Ketogenic |
KETO DIET RULES:
1- DRINK PLENTY OF WATER:
The people on the keto diet should drink more water because they excrete more salt so that you retain less amount of water that may cause dehydration. Water is a natural appetite suppressant. A good way is to drink water until your urine is yellow light without any medication. Water also supports the ability of the body to metabolizes fat
*You can also add mineral water to the diet, it is the best thing on a keto diet is to stay hydrated. It will help against the aches and pain associated with the keto diet*
3- EAT LIGHT BEFORE WORKOUT AND HEAVY AFTERWARDS:
*keto diet works with exercise. Eat very light before doing exercise and heavy afterward, it will maintain your keto diet.
Exercise can help you get into ketosis. You deplete your glycogen store when you exercise. Aerobic exercise, anaerobic exercise, flexibility exercise, stability exercise, jogging, biking, cycling, doing yoga are the physical activities that may be beneficial on keto diet*
4- LOTS OF HEALTHY FATS:
Don’t be afraid of fats. If someone does not consume enough fat they may not stay in ketosis. A person can include more fat by making meal planning in their diet by adding fats to a hot drink, eating fatty snacks, using vegetables, eating oily fish.
5- ADEQUATE PROTEIN:
*0.8 grams of protein per kilogram of body weight or 0.36 grams per pound is the dietary reference intake. It is the protein you need per day. Protein plays an important role in optimal health.
If your body will not get enough protein it will start looking for other sources like your muscles and consume them for glucose production. So intake should be enough to prevent muscle loss. Fatty red meat, deli meat, nuts, seed, fish, full-fat dairy, chicken, egg are the sources of protein.*
6- EAT TO SATISFACTION:
If you are not feeling hungry don’t eat. Eat a real, fresh, and healthy meal that nourishes your body. Vegetables are full of fibers that help to reduce craving. Cravings are most intense at the beginning of your keto diet when you suddenly stop eating avoiding foods that are full of calories. Eat whenever you are hungry, eat until you feel satisfied.
7-CARB INTAKE:
Less than 50 grams of net carbs per day but if you are an active person who exercises daily then you can take more carb otherwise if you have too many carbohydrates you are going to buildup glycogen store and it is going to be very difficult for you to get back in ketosis. Most of the carbs come from non-starchy vegetables.
Why the keto diet is bad?
Keto diet shows many changes throughout the body, either positive or negative both. On the positive side where it can reduce your weight, it can also help reduce systemic inflammation which can have many negative effects on your body.
Keto diet is not good for those who are already involved in any other diseases or problems like pancreatic, liver, thyroid, and gallbladder problems. A very strict diet like the keto diet could also cause social isolating or disordered eating.
Very common side effects:
Very common side effects of keto diet you may observe in almost 90% on a keto diet are keto flu, frequent urination, sugar craving, and bad breath that is also called ‘keto breath’.
Mild dehydration, electrolyte depletion, micronutrient deficiencies, and digestive issues are also included in it.
Common side effects:
*this kind of effect mostly occurs in almost 70% of people on the keto diet. They have sleep issues, diarrhea, and constipation.*
Uncommon side effect:
uncommon side effects Lessley occur in people on the keto diet. It may have a vitamin deficiency, an increase in cholesterol level, and disturbance in the menstrual cycle.
Hypoglycemia (type 1 and type 2 diabetes), ketoacidosis (type 1 and type 2 diabetes), hypotension (blood pressure-lowering medications), and hormonal issues (thyroid issues and adrenal problems) are the risks for specific conditions.
Does keto diet hurt your liver?
If you already have any problem with the liver, you might make it worse. Even non-alcoholic fatty liver disease (NAFLD) may also be caused by the keto diet, it is a condition that may affect 20-30% of people in the western world. But many studies have also shown some opposite effects to this on the liver. The opposite effect is that it reverses NAFLD and can also prevent its onset.
NAFLD is a condition that is characterized by the fat buildup in the liver in people who are on a keto diet and don’t drink too much. Chronic heavy drinking, alcohol abuse, and medication overuse can also affect the liver badly and may cause NAFLD.
Like others, nonalcoholic fatty liver disease (NAFLD) also have mild or severe conditions. In severe cases, there will be inflammations, scarring and even cirrhosis and only 25% of cases end up becoming severe. In mild cases, 10% of hepatocytes (liver cells) have fat droplets that will be shown by biopsy.
On the other hand you might get lead to improvements in liver fats if you will follow the keto diet accurately and take too much water.
May doctors recommend keto diet?
Many doctors don’t recommend the keto diet to anybody. Because in keto diet we reduced the number of carbs with lower consumption of whole grains, fruits, and some vegetables. Many foods that are important for our body are restricted in the keto diet.
In the keto diet, we usually suffer from energy lack because we do not take important carbs that are necessary to produce energy, so to get energy our body uses muscles and tissues and supports daily functions. The keto diet mimics starvation, If you are not eating carbs but you are eating an adequate amount of fat and protein, you’re still going to waste tissue. The tissue is still going to burn off.
While the ketogenic diet may be recommended for the uncontrolled epileptic patients, and the high-fat content.
Can drink milk on keto?
Yes you can drink milk on a keto diet but you will need to be very sure about serving size. A single cup of milk have almost 12 grams of carbohydrate, it is acceptable in a keto diet.
Dry milk and evaporated milk are not healthy keto foods. Normal milk has 5% lactose. Dry milk has almost 50% lactose and evaporated milk has almost 10% lactose.
Are bananas keto?
Staying in ketosis can be tricky with bananas because a medium-size banana has 25 grams of carbohydrate so you should not consider eating it because the keto diet is basically very low carbs, high in fat, and high in protein diet. A whole banana can’t fit in a ketogenic diet but that’s not mean you can’t enjoy eating it, there are few ways to incorporate banana into low carb food.