Ketogenic Diet_Everything You Need To Know

Ketogenic or keto diet is a diet that is high-fat ranging from 75-90 percent , moderate protein ranging from 6-12 percent with relatively low carbohydrates ranging from 3-5 percent.

The concept of keto diet arises after it was first used to treat seizures in children but researchers discovered other potential benefits.There is interest due to proven effectiveness of keto diet in helping with other neurological conditions like Alzheimer’s,certain types of cancer ,diabetes , PCOS [poly-cystic ovarian syndrome] , high cholesterol, obesity and cardiovascular disease.

The primary goal of a ketogenic diet is to get more calories from fat than from carbohydrates by keeping consumption lower than that of a traditional diet with moderate protein and a very high fat content.

Science Behind Ketogenic Diet

Carbohydrates are the body’s preferred source of energy.Once eaten carbohydrates are broken down into simpler sugars to be used as energy source and the rest is converted to glycogen and is stored in muscles and liver for future use however in ketogenic diet energy intake from the carbohydrates is less than 5 percent.The reduction of carbohydrates puts the body in condition called as ketosis.

The keto diet works by depleting the body of its sugar reserves. As a result, it will start to break down fat for energy. This results in the production of molecules called ketone bodies.The principle behind this is ketone bodies produced by the breakdown of fat in the body when glucose is scarce and acts as a natural backup fuel for the body. When the body burns fats, it can also lead to weight loss.

Our body normally enters ketosis when we starve ourselves for several days at time not by missing a meal or overnight.This doesn’t mean we need to starve ourselves , simply we can dilute the carbohydrates in our diet by limiting the intake to 20-50 grams per day. Macro-nutrients for the keto diet ranges from 75 percent calories from fat, 20 percent from protein and 5 percent from carbs.

List Of Food To Eat,Avoid Or Sometime Can Have On Keto Diet

A Ketogenic diet that is high in healthy clean sourced proteins , fats and tons of antioxidant-rich vegetables is preferred.Even if we know that a diet should be high in fat with medium protein and low carbs must be opted still there is always a confusion which food to eat.There are certain food to eat ,avoid and also some are which we can sometime have following keto diet.

Food you can sometime have on keto diet

Milk

Milk contains 12 grams of sugar but is an excellent source of calcium, potassium and several B-vitamins. We can take coconut , almond or another low-carb milk instead.

Beans and Legumes

Small amounts of beans or legumes may be included in keto diet though high in carbohydrates but are rich in fiber and proteins that pose a good impact on heart’s health.

Note: Recommended to avoid them altogether

Benefits Of Ketogenic Diet

Keto diet actually creates remarkable beneficial changes in the body that improve well being by dramatically increasing weight along with increasing performance, energy and increasing the body’s ability to combat different diseases.Some of the potential benefits of keto diet are as follow

Reduced Inflammation

One of the pronounced benefits of keto diet is that it reduces inflammation.The reason is blood glucose and insulin get stabilized by ketogenic diet. The imbalance of blood sugar and insulin is one of the potential inflammatory activities that goes readily on the people who are insulin dependent.Secondly,keto diet reduces free radicals through burning ketones rather than glucose leading to less inflammation.The body functioning and overall ability of body to heal in different aspect increases as an outcome of reduced inflammation.

Reduced Risk Of Cancer

Ketogenic diet is a safe complement in treating certain types of cancers according to a study that found it as effective as radiation and chemotherapy.This is because it would cause more oxidative stress in cancer cells than normal cells along with its anti-inflammatory benefit.

Weight Loss And Improved Fat Burning

Ketogenic diet may help promote weight loss by burning more fat, accelerating metabolism, reducing hunger by lowering the level of hunger stimulating hormones and stabilizing blood sugar.The person rarely feels hungry and becomes satiated quickly when on a ketogenic diet.The state of ketosis provides energy at expense of fat hence more fat in body will lead to an efficient burning of fat.There are certain recipes

Clear And Acne-free Skin

Chronic inflammation and certain autoimmune diseases promote skin conditions like eczema and acne by attacking different structures of skin however it is also linked to diet and blood sugar level in some people.Refined carbohydrates destabilize blood sugar level by disturbing gut bacteria that adversely affect the skin apart from chronic stress, hormonal imbalance,chemicals, environmental allergies and other underlying skin conditions.

Balanced Hormone Levels And Prevent PCOS

Keto diet helps improve regulation of cortisol metabolism.Also, this lets your hormone stabilize again by limiting the amount of glucose in your body and lowering the insulin level.The insulin balance helps reduce the chances of developing type 2 diabetes.

Lowered Risk Of Metabolic Syndrome And Cardiovascular Diseases

The ketogenic diet is helpful in lowering the total cholesterol, specifically LDL that can increase the risk of cardiovascular disease. A 2017 review of studies of animals and humans on a keto diet showed that some people experienced a significant drop in levels of total cholesterol, low-density lipoprotein (LDL), or bad cholesterol, and triglycerides, and an increase in high-density lipoprotein (HDL), or “good” cholesterol.Healthful food and healthful fat in form of keto diet is helpful and has reducing effect on cholesterol that positively affects heart’s health.

Reduced seizures and improved mental performance

It is hypothesized that the keto diet has an impact on reducing seizures by reducing the symptoms associated with epilepsy.It can also enhance the brain function and improve mental performance by combating un-necessary inflammation.

Improved Cognitive Functions In Alzheimer’s Disease Patients

Alzheimer’s disease, a devastating neurodegenerative disorder having no effective treatment and prevention therapy however dietary intervention may be helpful.

The presence of ketone bodies generated after a keto diet has a neuroprotective impact on aging brain cells. Moreover, their production may enhance mitochondrial function, reduce the expression of inflammatory and apoptotic mediators. Thus, it has gained interest as a potential therapy for neurodegenerative disorders like Alzheimer’s disease.

The 2019 review suggests the neuroprotective benefits of ketones produced during keto diet that protect the brain and the nerve cells.This may also help to prevent and manage Alzheimer’s disease.

Symptomatic Improvement In Parkinson’s Disease Patients

Parkinson’s disease is a chronic degenerative disease that affects the central nervous system, especially the motor system.It affects part of the brain called the substantia nigra, the nerves, and the nervous system.

Anything that can protect or add health to the brain, the nerves, and nervous system can benefit individuals diagnosed with Parkinson’s disease.In a study of a small sample of Parkinson’s disease patients, there was a 43% improvement in the Unified Parkinson’s Disease rating scale following 1 month of implementing the ketogenic diet.

The keto diet can be used as a tool to help people suffering with Parkinson’s disease.The keto diet is effective as it has neuroprotective, antioxidant and improved energy production qualities when the diet is correctly implemented.The benefits mentioned with the keto diet have positive effects on disease process and quality of life.

Mitochondrial Biogenesis

Mitochondrial biogenesis in the anticonvulsant mechanism of the ketogenic diet.The study suggested that a calorie-restricted KD enhances brain metabolism that may be leading to enhanced alternative energy stores.

The initial phase of keto diet acts as a powerful stimulus and stressor to mitochondria while the transition phase as the cells are stimulated to burn fat, old mitochondrial cells die off.This phenomenon ultimately stimulates the birth of new and powerful mitochondria that generates high amount of energy as a result of biosynthesis.

Slow Aging Process

A Ketogenic diet has anti-aging potential and is believed to be associated with mitochondrial health and biogenesis. The phenomenon of aging is dependent on telomeres shortening but the mitochondrial health is more pronounced.

Mitochondria is a powerhouse of cells that produces cellular energy in the form of ATP and has an impact on gene expression, inflammation level and ultimately all functions of the body therefore the mitochondrial theory of aging has emerged .

Harmful Effects/Dangers Associated With Keto Diet

There are many potential benefits of keto diet but staying longer on keto diet can cause serious health issues.Some of the side effects are age related

In children , a ketogenic diet increases the risk of

  • Slowed or stunted growth
  • Bone fractures
  • Kidney stones
  • Reduces levels of insulin-like growth factor 1, which is important for childhood growth.

The most common adverse effect associated with the keto diet are

  • Mineral and vitamin deficiency
  • Impaired mood and concentration
  • Nutrient deficiencies
  • Kidney stones
  • Nausea
  • Gastrointestinal discomforts like constipation or diarrhea
  • GERD-Gastroesophageal refluxdisease
  • Excess protein in blood
  • Hypoglycemia
  • Increased Bruising
  • Build up of fat in liver
  • Poor bone health status
  • Muscle cramps
  • Impaired mood and concentration
  • Increased risk of heart disease.

##Keto flu is common in patients as adverse side effect of keto diet with following symptoms

  • Upset Stomach
  • Dizziness
  • Decreased Energy
  • Mood Swings
  • Constipation
  • Fatigue
  • Low Blood Sugar
  • Nausea
  • Vomiting
  • Headaches
  • A Low Tolerance For Exercise

People with the underlying conditions must avoid keto diet

  • Keto is not safe for those with any conditions involving thyroid or gallbladder

  • People with type 2 diabetes

  • People with Kidney disease or Pancreatitis

  • People who have eating disorders

  • Women during breast feeding and pregnancy
    Take HOME message

One thing is obvious: If you want to change lifestyle,start with change in behaviour. Ask yourself simply, Are you at a point to embrace change? If answer is yes,confer with your doctor, change your life activities and accept that it is not a temporary measure but a lifetime change.

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Very well written and informative. Keep up the good work girlie :+1:

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Great to see very nice and informative information about health.

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was looking for something like this really needed this information regarding keto. Thanks

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Well discussed.
Can the keto diet help fight the flu?

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Ketogenic diet is a diet that contains a high amount of fat, low carbohydrates, and proteins. But before starting the ketogenic diet you must have complete information about the ketogenic diet. This type of diet typically involves nuts, butter, cheese, meat, eggs, and fresh vegetables.

What is the ketogenic diet exactly and how it works?

The main goal of a ketogenic diet is to bring the body in a state of ketosis. In this diet, carbohydrate sources are depleted and the body is forced to use fat as an energy source. When we consume food containing carbohydrates that carbohydrate is converted into the glucose which is the main source of energy in the body. When the carbohydrate is restricted in the diet, the body ultimately has to use fat for its energy. Fat is broken down in the liver and produces ketones. These ketone bodies then provide energy to the body. This whole process is called ketosis.

What are the benefits of a ketogenic diet?

This diet provides several amazing health benefits. But mainly it is used for weight loss purposes. This diet is also effective against cancer, epilepsy, diabetes, and Alzheimer’s disease. It also helps in reducing blood sugar levels and insulin levels.

The total Calories comes from carbs in the ketogenic diet is 5%

Protein 20%

Fat 75%

How much weight can you lose in a month with a keto diet?

After one week of following the keto diet, you will see a significant decrease in weight. Normally with the calorie deficit diet and regular exercise, you can decrease the weight up to 1 to 2 Pounds but with the keto diet you can easily drop your weight up to ten to twelve pounds.

Foods to avoid in keto diet

  • Processed foods
  • Foods contain a high amount of carbs
  • Sweeteners
  • Sugary drinks like juices
  • Starchy vegetables
  • Crackers and cookies
  • Chips
  • Breaded meats
  • Bakery items

Foods to eat in keto diet

  • Cheese
  • Avocados
  • Fish and shellfish
  • Eggs
  • Coconut oil
  • High-fat sauces
  • Leafy green vegetables including cauliflower, cabbage, and broccoli.
  • Tea and coffee with no added sugar.
  • Bone broth

Frequently Asked Questions

Side effects of the keto diet

  • Keto flu
  • Increased and frequent urination
  • Dehydration and loss of electrolytes Irritability nausea and dizziness
  • Muscle soreness
  • Kidney and heart damage
  • Malnutrition and loss of nutrients

Who should not consume a keto diet?

People suffering from kidney disease, heart disease, liver disease, Diabetes Type 1 disease, cancer, and any other chronic disease should not consume a keto diet. Pregnant and lactating women should also avoid the keto diet.

Is keto diet good or bad?

Keto diet is safe for those people who are overweight and obese and want to lose their weight in a short period of time. It is considered as the best diet plan to lose weight and the burning of fat. But in spite of several advantages, there are many disadvantages also. This type of diet is not appropriate for long term use. As it restricts carbs and many other foods that cause malnutrition and nutrient deficiency.

However, it should not be the first priority of any individual, the first priority should be to change its lifestyle and diet.

Conclusion

Ketogenic diet is a diet that contains high amount of fats, moderate amount of protein and less fewer carbs. This diet is very beneficial to lose weight within a short time. Besides many advantages, it also possesses some disadvantages. It can cause dehydration and kidney or heart damage.

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Great👌🏻
I really need this. Specially in case of weight loss, diabetes, inflammation etc…
Thank you so much. :ok_hand:t2::+1:t2:

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Can the KETO DIET(KD) help fight the flu??

Keto diet may help fight the flu

Keto diet is a high fat,low carbs diet that may help ward off the flu virus. A study conducted in 2019 indicated that a ketogenic diet containing high fat and low carbs protected mice from lethal influenza A virus( IAV).

What is influenza A virus(IAV)??

What are the symptoms of Influenza A virus??

  • Sneezing
  • Running and stuffy nose
  • Chills and fever
  • Feeling tired
  • Weakness
  • Sore throat and cough
  • Headache and muscle aches

In people who are already immuno compromised it can lead to pneumonia.

What is the treatment and prevention for Influenza A??

If you are infected:

  • Stay home and get plenty of rest
  • Cover your mouth while coughing and sneezing

If you are around a sick person:

If you face complications and want to work around people get a yearly vaccine.

Is Vaccine available for Influenza A virus??

  • Influenza A (H1N1) 2009 Monovalent Vaccine :

It provides active immunization to the person ages 6 months and older.

  • AFLURIA:

Manufactured by CSL

In absence of vaccine metabolic adaptation through energy substrates is required for host survival.Keto diet is beneficial in this regard being a substrate that aids in metabolic adaptation for survival.

How keto diet helps cope with Influenza A Virus?

In a study published in Journal of Science Immunology mice were fed with ketogenic diet.The mice fed with KD were better able to fight against Influenza virus than mice fed with diet high in carbohydrates. Moreover, they have better Growth and survival rate than mice fed with a normal chow diet without KD.The KD-mice were able to maintain higher oxygen saturation.

This observed protection IN KD-fed mice was associated with

  • Improved antiviral resistance: Virus titre was lower
  • Enrichment in T cell activation pathways
  • Significant increases in the frequencies and absolute numbers of T cells in the lungs
  • Neonatal Influenza protection was mediated by IL-17-producing T cells inducing innate lymphoid type 2 response that controls pulmonary bacterial infection

This study concluded that the ketone bodies produced as a result of burning fat act as a fuel for immune system to beat flu.Hence, KD-mediated immune-metabolic integration represents a viable step forward preventing or alleviating influenza disease.

Take away message:

The successful defence against an invading pathogen requires innate and acquired immune response and components to coordinate.There are many natural substances that can promote and boost immunity and are still needed to be explored.