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 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
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
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 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
- Gastrointestinal discomforts like constipation or diarrhea
- GERD-Gastroesophageal refluxdisease
- Excess protein in blood
- 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
- Decreased Energy
- Mood Swings
- Low Blood Sugar
- 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.