What is Ketogenic Diet
Eating cheesy eggs and thick
milkshakes may sound unlikely to be a lose-weight diet. For many dieters this
may even sound like a dream diet come true. This is actually true. The regiment
is termed, Ketogenic diet. It emphasizes on calories from fat and protein while
eluding carbohydrates.
Carbohydrates are metabolized to
glucose which in turn forms the body’s main energy source, and when you inhibit
from it, the body will look for other available sources for body fuel and will
normally turn to proteins and stored fats. When the body is on constant state
of burning fats, the consequence will obviously be weight loss and on some
instances treats some neurological disorders such as epilepsy. The brain seems
to prefer burning fats than glucose.
The limitation of this diet is that
it takes weeks for the body to adapt to fat-burning ‘mood’ after reducing the
intake of carbs. The level of carbs starvation must be lowered enough, maximum
of 60 gms. Or ideally 30 gms. per day, for ketosis to start working and produce
ketones that can be available for the body as fuel. Not enough lowered carbs
intake will just fizzle out the plan of having ketones as main fuel supplier.
This is the reason why most studies
on ketogenic diets reveals unfavourable results because the time of adaptation
to ketosis had not been reached and amount of carbs intake was not lowered
enough. Calorie intake must also be controlled to avoid overshooting required
daily allowance.
A ketogenic diet is extreme and can
be a potent stressor for the body. Pursue it with caution, knowledge and
doctor's supervision.
FAQ on Keto Diet
Will Ketogenic Diet Raise
Blood Cholesterol?
Since
ketogenic diet is high in fat, wondering whether it will raise blood
cholesterol is a valid concern.
Saturated fat will always contribute to increased blood cholesterol
levels, and therefore should always be avoided even in a ketogenic diet. But
not all saturated fats are created equal. The MCT’s from the virgin coconut oil
is a saturated fat that has been proven to control bad cholesterol levels and
will remain to be one of the most important fats in Ketogenic diet. Other
healthier fats should also be taken into consideration like those that come
from dairies, cheese, avocado, seeds, and olives.
Will a Ketogenic Diet Cause
Insulin Resistance?
A
recent 2002 study in humans published in the "Journal of Nutrition"
has deduced that a ketogenic diet displays signs of lowering overall insulin
resistance. Insulin resistance usually results when too much glucose is in the
blood. Lowering carbs intakes will obviously keep the insulin production
under-stressed.
Will a Ketogenic Diet
Promotes Kidney Stones Formation?
Accumulation
of kidney stones is an occasional consequence of the ketogenic diet, but the
overall health dictates more than the diet in preventing kidney stones.
Is Dairy Included in Ketogenic Diet?
Dairy
has high fat and protein contents while having very low carbs, except for whole
milk that has relatively higher carbs and should be taken in moderation. Cheese
and heavy creams are staple food on a ketogenic diet.
Is Sweet Potato Included on
a Ketogenic Diet?
Sweet
potatoes, like potatoes, carrots and other tubers are starchy veggies that have
a large amount of carbohydrates and should be limited on a ketogenic diet. A
ketogenic diet is not a no-carb diet but a low-carb. The little carbs can be
sourced from fruits and vegetables.
Are Whole Grains Allowed on
a Ketogenic Diet?
Whole-grains,
even if they are slowly absorbed in the body, are still made of carbohydrates
and should be avoided on a ketogenic
diet.
How Long Can You Do the
Ketogenic Diet?
A
ketogenic diet should be a short-term plan if aiming for weight loss. Most
dieters can reached their ideal weights in only 4 to 6 weeks on a ketogenic
diet. More than that time, if willpower allows the person, a great reduction of
weight is possible. Taking on the diet, for reasons other than losing weight
should be done with the doctor’s guidance.
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