There are foods that cause the body to release ketones into the blood. Many cells prefer to use blood sugar, which derives from carbohydrates, as the body’s main source of energy. When there is no blood sugar circulation from food, we begin to break down the stored fat into molecules called ketone bodies (the process is called ketosis). Once you reach ketosis, most cells will use the ketone bodies to generate energy until we start eating carbohydrates again. So, the ketogenic diet is more important in this situation. The transition from consuming circulating glucose to breaking down stored fat into an energy source usually takes place within two to four days of consuming between 20 and 50 grams of carbohydrates per day. Keep in mind that this is a highly personalized process, and some people need a more limited diet to begin producing enough ketones.
A ketogenic diet is rich in protein and fat because it has no carbohydrates. It usually includes meat, eggs, processed meats, sausages, cheese, fish, nuts, butter, oil, seeds, and fibrous vegetables. It’s really hard to follow in the long run time because it’s so limited. Carbohydrates usually make up at least 50% of the American diet. One of the main criticisms of this diet is that many people eat high protein and high-quality fats from processed foods with very small amounts of fruits and vegetables. Patients with kidney disease should careful as this diet can worsen their condition. In addition, some patients may feel tired early on and some may have bad breath, nausea, vomiting, and constipation, and sleep problems.
Is a ketogenic diet a healthy way?
We have clear evidence to show that a ketogenic diet reduces seizures in children, sometimes as effectively as medication. Questions raised about the possible benefits for other brain disorders such as Parkinson’s, Alzheimer’s, multiple sclerosis, sleep disorders, autism, and even brain cancer because of these neuroprotective effects. However, there are no researches to support recommending ketosis to treat these conditions.
Ketogenic Diets can Lose weight
the ketogenic diet is a way to lose weight and reduce the risk factors for diseases. In fact, research shows that the ketogenic diet is often higher than the recommended low-fat diet. One study could found that people on a ketogenic diet lost 2.2 times more weight than a low-calorie, low-fat diet. Triglyceride and HDL cholesterol levels also improved. Another research could found that people on a ketogenic diet lost 3 times more weight than the diet recommended by diabetics in the UK. There are several reasons why a ketonic diet is superior to a low-fat diet and offers many benefits, including an increase in protein.
How works ketogenic Diets for Diabetes and Prediabetes
Diabetes mellitus is characterized by metabolic changes, high blood sugar, and poor insulin activity. A ketogenic diet helps you get rid of the excess fat of your body, which is closely linked to type 2 diabetes, Prediabetes, and metabolic syndrome. Research of people with type 2 diabetes found that 7 out of 21 participants could stop using all diabetes medications. In another study, the ketonic group lost 24.4 pounds (11.1 kilograms) compared to the upper carbon group’s 15.2 pounds (6.9 kilograms). This is an important benefit when seeing the relationship between weight and type 2 diabetes. In addition, 95.2% of the ketonic group can stop or reduce diabetic action, compared to 62% of the upper carbon group.
Other healthy benefits of the Ketogenic diet
The ketonic diet actually began as a treatment tool for neurological diseases such as epilepsy. Studies show that diet can benefit a variety of health conditions:
- Heart diseases: HDL cholesterol levels, blood pressure, blood sugar
- Cancer: This food is using to treat a few types of cancer and reduce the time of cancer growth
- Alzheimer’s disease: Keto diet is a reason to reduce the symptoms of Alzheimer’s disease and slow its progression.
- Epilepsy: Researches shows that the ketogenic diet causes massive reductions in seizures in epileptic children.
- Parkinson’s disease: Research shows that the ketonic diet can significantly reduce the risk of epilepsy in children
- Polycystic ovary syndrome: The ketonic diet helps to reduce insulin levels.
- Brain injuries: One animal research found that diet can reduce summaries and heal brain injuries.
- Acne: Lowering insulin levels and eating low sugar levels or processed foods can help increase acne.
- That research on many of these areas is not conclusive.
Types of Ketogenic Diet
There are few versions of the ketogenic diet, including:
- The standard ketogenic diet (SKD): This is a very minimum quantity of carbon, moderate protein, and a high-fat diet. It typically contains 75% of fat, 20% protein, and only 5% carbons.
- The cyclical ketogenic diet (CKD): This diet can add carbons around exercises.
- Target ketogenic diet (TKD): This is a diet that allows you to add carbons around workouts.
- High protein ketogenic diet: This is the same as the standard ketogenic diet, but includes more quantity of protein. The ratio is often 60% of fat, 35% of protein, and 5% carbons.
However, the one standard and high protein ketogenic diets studied extensively. Cyclical or targeted ketogenic diets are more advanced methods and primarily used by bodybuilders or athletes.
What are the Foods that need to Avoid
Any food that is high in carbon should be limited.
List of foods that need to be reduced or eliminated on a ketogenic diet mentioned below:
- Sugary foods: Fruit juice, soda, cake, smoothies, etc.
- Grains or starches: Wheat-based products, rice, pasta, cereal, etc.
- Fruit: Fruits, except small portions of berries such as raspberries.
- Beans or legumes: Lentils, peas, Chickpeas, kidney beans, etc.
- Root vegetables: Sweet potatoes, carrots, parsnips and etc.
- Low fat or diet foods: Highly processed and often high in carbons.
- Some condiments or sauces: These are the foods often containing sugar and unhealthy fat.
- Unhealthy fats: Mayonnaise, High processed vegetable oils and etc.
- Alcohol: Due to their carbon include, many alcoholic drinks can throw you out of ketosis.
- Sugar-free diet foods: These are often a high level of sugar alcohol, which can affect ketone levels in some cases.
You should base many of your meals around these foods:
- Meat: Steak, Red meat, ham, bacon, sausages, and chicken.
- Fatty fish: Trout, Salmon, and tuna.
- Eggs: Pastured or omega-3 whole eggs.
- Butter and cream: Grass-fed.
- Cheese: Unprocessed cheese (cheddar, Cream, or mozzarella).
- Nuts and seeds: Walnuts, Almonds, pumpkin seeds and etc.
- Healthy oils: Coconut oil, extra virgin olive oil avocado oil.
- Avocados: All avocados or freshly made guacamole.
- Low of carbon veggies: Tomatoes, green veggies, peppers, onions and etc.
- Condiments: Pepper, salt, and various healthy herbs and spices.
It is good to fundamental your diet mostly on whole, single-ingredient foods. There is a list of 44 healthy low of carbon foods in here.
Supplements for a Ketogenic Diet
Although there are no supplements are required, some can be useful
- MCT oil: Yogurt, MCT oil makes energy and increases ketone levels.
- Minerals: Salt and other minerals are important when starting out due to shifts in water and mineral balance.
- Caffeine: Caffeine provides energy to the human body, fat loss.
- Exogenous ketones: This increases the body’s ketone levels.
- Creatine: These provide numerous benefits for health and performance.
- Whey: Consume half a scoop of whey protein shakes or yogurt to increase your daily protein intake.
The ketogenic diet is a great way for some people
A ketogenic diet is a great way for people who are overweight, diabetic, or looking to improve their metabolic health.
It is sometimes less suitable for elite athletes or those wishing to add large amounts of muscle or weight.
And, the same as with any diet, it will only work if you are consistent and stick with it in the long term.