What is the Ketogenic Diet?

Consuming an extremely low amount of carbs is a necessary component of the ketogenic diet, which is also commonly referred to as the "keto" diet. This eating plan has gained popularity in recent years. Through the implementation of the plan, carbohydrates are substituted with fat as a source of energy, with the intention of facilitating the body's process of fat burning. The 'standard keto diet' is the one that has been the subject of the most research, despite the fact that there are various variations of this diet.

Because it appears to lower the frequency and intensity of seizures, the diet was initially used to treat drug-resistant epilepsy in youngsters. However, when people realized that it could also be used for weight loss, more and more individuals began to follow it.

How does the keto diet work?

The goal is to induce a state of ketosis in the body by limiting the amount of carbohydrates that are consumed in the diet to a very small amount. The Atkins diet, the Dukan diet, and LCHF (low carb, high fat) diets like the Banting diet are examples of diets that take this approach. Other examples are the Atkins diet and the Dukan diet. The ratios of fat, protein, and carbohydrates, in addition to other particular characteristics, are different for each of these diets. Unlike other diets, the ketogenic diet is distinguished by its high fat content, while only a minimal amount of protein is consumed.

What is ketosis?

It is typical for our body to use glucose from carbohydrates as a source of fuel for our activities, to maintain our body temperature, and to provide support for our vital organs. In the event that the body is deprived of its primary supply of energy, it will search for an alternative source of energy. When there is a shortage of glucose, the brain releases glucose that has been stored in the muscles and liver in order to meet its increasing demand for glucose. After a period of three to four days, when these reserves have been depleted, the body will begin to rely on its stored fat, and the liver will convert the fat into ketones. This process is referred to as "ketosis."

Your resting metabolic rate, your body fat percentage, and your body mass index (BMI) are some of the elements that determine how soon you enter the state of ketosis. Others include your resting metabolic rate.

In order to enter a state of ketosis, you will need to severely limit the amount of carbohydrates you consume, bringing it down to no more than 20-50 grams each day. For the sake of putting this into perspective, a typical banana has 20 grams, and a medium-sized baked potato has 41 grams. Therefore, it is abundantly evident that this diet requires very careful planning and strict compliance.

The majority of the body's organs, including the brain, which, in contrast to other organs, has a minimal glucose need, are able to use ketones as an alternate source of energy instead of glucose.

In the diet, there is a predetermined quantity of protein each day. The reason for this is that the components that make up protein, which are referred to as amino acids, can be turned into glucose. In order to avoid disrupting the state of ketosis and to ensure that lean body mass, including muscle, is maintained, the amount of protein that is consumed in the diet is normally between 10 and 20 percent.

How to follow the keto diet?

It is possible that prior to beginning the diet, you should concentrate on foods that are beneficial to the liver, such as garlic and onions. Because of this, the liver has to exert a lot of effort in order to create ketones. In addition, it might be beneficial to cut back on your use of sweets, caffeine, and alcohol before beginning the program.

It is important to make sure that you consume a lot of non-starchy vegetables when you are following a ketogenic diet. These veggies, such as kale and spinach, are extremely low in carbohydrates but contribute a lot of important vitamins and minerals.

*If you are interested in adopting this sort of diet you should first consult your physician to confirm whether it is appropriate and safe for you.

What foods are allowed on a ketogenic diet?

Foods that are generally allowed include meats that are high in fat, processed meats, seafood, oils, lard, butter, nuts, high-fat dairy products like cheese, low-carb vegetables like leafy greens, and some fruits like avocado.

What foods are avoided on a ketogenic diet?

When you are drastically reducing your carbohydrate levels, you will need to eliminate all bread, pasta, rice, cereals, and the majority of conventional baked goods. This is because the typical keto diet reduces the amount of carbohydrates consumed to less than 50 grams per day. A necessity that may not be as readily apparent is the requirement to abstain from consuming legumes, beans, root vegetables, sweetcorn, the majority of fruits, and starchy vegetables like potatoes.

In addition to this, you will need to be mindful of the beverages that you consume; you should steer clear of beverages that contain milk, fruit juices, carbonated beverages, and cordials.

What are ‘net carbs’?

Net carbs is a term that is commonly used in the ketogenic diet community. However, it is not regulated in any way, and it refers to the quantity of carbohydrates that are absorbed by the body and contribute to the total number of calories. In order to arrive at this figure, the total amount of carbohydrates is subtracted from the amount of indigestible carbohydrates, which includes insoluble fiber and certain sugar alcohols. This calculation, on the other hand, is not almost ever reliable or an exact science.

Those of you who live in the United Kingdom ought to be aware that the term "total carbs" is listed apart from the term "fibre" on our food labels.

What’s the evidence of the keto diet?

In the short term, it seems that the Standard Ketogenic Diet (SKD), which is the diet that has been the subject of the most research, can assist individuals in losing weight and maintaining control of their blood sugar levels. Additionally, there is a possibility that metabolic improvements will occur, including reductions in insulin resistance and blood pressure, as well as reductions in cholesterol and triglyceride levels in the blood. There is a growing interest in the utilization of low-carb diets for the treatment of type 2 diabetes as a consequence of this interest.

Having said that, despite the fact that there are a number of hypotheses for why ketogenic diets are associated with weight loss, these hypotheses have not been demonstrated in a consistent manner by the research. In point of fact, there have been very few studies that have been conducted over an extended period of time on the ketogenic diet. When compared to those who followed a low-fat diet, those who followed a very low-carb diet demonstrated a greater ability to lose weight over a longer period of time, according to a study that was conducted in 2013.

The typical composition of the SKD is composed of 70–75% fat, 20% protein, and 5–10% carbohydrates.

Does a keto diet work?

People who have diabetes may experience an improvement in their insulin sensitivity and weight loss when they follow a ketogenic diet. When contrasted with a diet low in fat, a ketogenic diet appears to result in a more significant reduction in body weight.

When you first begin the diet, you might experience a rapid loss of weight; in some cases, you might lose as much as 10 pounds (4.5 kg) in just two weeks. The diuretic effect of the diet is typically responsible for this initial loss (water is lost as stored muscle glucose is used up), and this loss is then followed by a loss of fat. It is possible that you will feel less hungry as the process of ketosis continues. Additionally, because ketosis is a calorie-consuming process (there is an increased demand for calories in order to convert fat and protein to ketones), you may experience additional fat loss.

The length of time that you are able to keep the weight off, on the other hand, is completely dependent on your capacity to modify your eating routines after you have begun to adopt a more well-rounded and nutritious approach to eating.

Is the keto diet healthy? What nutritionist’s say…

From the point of view of evolution, ketosis is a normal adaptive response that helped humans get through times of famine. Low-carb diets use this natural process to help people lose weight these days. People who follow this kind of diet replace carbs with foods that are high in fat and protein. For some people, this may not be a good idea if they do it for a long time. Symptoms known as the "keto flu" may include low blood sugar, electrolyte imbalances, and dehydration.

The keto diet also goes against what most people think is a healthy, balanced diet, which says that you should eat carbs, protein, and fat. Because you can't have carbs, it will be hard for you to get your 5 a day. Eating a lot of high-fat foods will probably make you eat more saturated fat. The UK government says that men should limit their saturated fat intake to 30g and women should limit theirs to 20g. Scientists think that eating a lot of protein can be bad for people who already have kidney problems. However, most keto diets don't have a lot of protein.

Also, it's important to note that because the diet limits carbs, it's usually low in dietary fiber, which may hurt gut health by lowering the number of bacteria that are good for it. In this case, you should make sure you eat a lot of gut-friendly foods, like fermented vegetables, leafy greens, and fats like butter, which contains butyric acid, a short-chain fatty acid that helps the gut.

Most of the time, the symptoms of ketosis are only temporary and have to do with being dehydrated from losing water during the first few weeks of the diet. Some of these are headaches, dry mouth, bad breath, feeling tired, and feeling sick.

Lastly, sticking to a diet for a long time can be hard because there aren't many food options, which can make it hard to eat out with family and friends.

Who should not follow a keto diet?

Before starting keto diet, people with diabetes and those who struggle with blood sugar control should talk to their doctor and healthcare team about any possible consequences. The impact on blood sugar makes complications more likely for them. Likewise, anyone who satisfies any or all of the following requirements should consult the doctor:

• have kidney and/or liver disease or a family history of such

• is under 18 years old or elderly

• has a pre-existing medical condition

• are pregnant or breastfeeding

• or are on prescribed medication

Please note: If you're considering to follow a ketogenic diet, then kindly consult your physician first to ensure you can do so without risk to health.