Is the Keto Diet Right for You?
Diet trends come and go throughout the years, and the latest mainstream diet is known as the ketogenic diet. This diet was first made popular among the medical community as a method for controlling diabetes and epilepsy symptoms. An article published by Harvard Health explains why this diet is so effective and how to safely follow it.
The keto diet requires the individual to consume anywhere from 20-50 grams of carbohydrates per day. Carbohydrates are a major source of glucose, which is a simple sugar that is broken down by the body for energy. Maintaining a low carbohydrate diet allows the body to enter a state of ketosis, which is essentially when the body switches from burning glucose to burning fat. When the body no longer has access to glucose from carbohydrates, the liver begins to release fat in a form called ketone bodies. The body then begins to use these ketones as fuel rather than glucose. The keto diet is distinctive from other low-carbohydrate diets because of the high fat content, which can reach up to 80% of the daily macronutrient count. The recommended macronutrient breakdown for this diet is 5-10% carbohydrates, 10-20% protein, and 70-80% fat. The amount of protein consumed in this diet is low because excess protein can cause the body to no longer be in ketosis, thus rendering the diet ineffective.
While engaging in the keto diet, it is important to ensure that you maintain healthy ketosis levels in the blood, which ranges from 0.5-3.0 mmol/liter. Ketone levels greater than 3.0mmol/liter are dangerous and indicate a state of ketoacidosis. Ketoacidosis is a life-threatening complication in which ketone levels are too high and insulin levels are too low, leading to acidified blood that can affect organs such as brain, kidney, and liver. In addition, starting this diet may result in a condition known as the ‘ketosis flu’ as the body adjusts to burning ketones. Symptoms include hunger, fatigue, constipation, and headaches. The ketosis flu can last anywhere from days to weeks before the symptoms subside.
The keto diet requires the individual to consume anywhere from 20-50 grams of carbohydrates per day. Carbohydrates are a major source of glucose, which is a simple sugar that is broken down by the body for energy. Maintaining a low carbohydrate diet allows the body to enter a state of ketosis, which is essentially when the body switches from burning glucose to burning fat. When the body no longer has access to glucose from carbohydrates, the liver begins to release fat in a form called ketone bodies. The body then begins to use these ketones as fuel rather than glucose. The keto diet is distinctive from other low-carbohydrate diets because of the high fat content, which can reach up to 80% of the daily macronutrient count. The recommended macronutrient breakdown for this diet is 5-10% carbohydrates, 10-20% protein, and 70-80% fat. The amount of protein consumed in this diet is low because excess protein can cause the body to no longer be in ketosis, thus rendering the diet ineffective.
While engaging in the keto diet, it is important to ensure that you maintain healthy ketosis levels in the blood, which ranges from 0.5-3.0 mmol/liter. Ketone levels greater than 3.0mmol/liter are dangerous and indicate a state of ketoacidosis. Ketoacidosis is a life-threatening complication in which ketone levels are too high and insulin levels are too low, leading to acidified blood that can affect organs such as brain, kidney, and liver. In addition, starting this diet may result in a condition known as the ‘ketosis flu’ as the body adjusts to burning ketones. Symptoms include hunger, fatigue, constipation, and headaches. The ketosis flu can last anywhere from days to weeks before the symptoms subside.
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Benefits of the the keto diet include weight loss, lower blood pressure, and decreased insulin levels. Followers of the this diet typically feel more satiated compared to other diets because of the high fat content. This may help prevent ‘cheating’ on the diet or going on binges. In addition, the body burns more calories by having to convert fat into glucose in order to be used by cells. Paired with proper exercise, the ketogenic diet can be highly effective in weight loss and control of insulin levels.
Feasibility of the ketogenic diet must be considered before it is attempted. Since the diet requires low levels of carbohydrates and high levels of fats, meals will typically require more planning than the average diet. Most carbohydrates like grains, beans, starchy vegetables, and fruits cannot be consumed. This diet is especially difficult for those who may be vegetarian or vegan, since bulky plant-based foods, such as rice, beans, and potatoes would not allow the body to remain in ketosis. The typical ketogenic diet includes various fatty cuts of meat, eggs, avocados, nuts, seeds, and low-carb vegetables. Butter, lard, and plant oils may be consumed generously. Starting this diet may feel like a lifestyle change more than a diet change, since it requires eating habits that are completely different than most typical diets. The cost of this diet should also be considered, since meats tend to be more expensive than grains or starchy vegetables. The ketogenic diet can be a highly effective strategy for weight loss when done safely and correctly. Before trying this diet, consult a physician to make sure that this diet is suitable and beneficial towards personal goals.
Feasibility of the ketogenic diet must be considered before it is attempted. Since the diet requires low levels of carbohydrates and high levels of fats, meals will typically require more planning than the average diet. Most carbohydrates like grains, beans, starchy vegetables, and fruits cannot be consumed. This diet is especially difficult for those who may be vegetarian or vegan, since bulky plant-based foods, such as rice, beans, and potatoes would not allow the body to remain in ketosis. The typical ketogenic diet includes various fatty cuts of meat, eggs, avocados, nuts, seeds, and low-carb vegetables. Butter, lard, and plant oils may be consumed generously. Starting this diet may feel like a lifestyle change more than a diet change, since it requires eating habits that are completely different than most typical diets. The cost of this diet should also be considered, since meats tend to be more expensive than grains or starchy vegetables. The ketogenic diet can be a highly effective strategy for weight loss when done safely and correctly. Before trying this diet, consult a physician to make sure that this diet is suitable and beneficial towards personal goals.
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