KETOGENIC DIET AND ITS EFECT ON OUR BODY

Ketogenic diet is a low carbohydrate diet so that our body can get calories from fat and protein. It is used to promote the metabolism of fats into ketone bodies (rather than carbohydrates into glucose) to provide the body's main source of energy. It involves drastically reducing the use of carbohydrate and replacing it with fat. This reduction of carbs put your body in a metabolic state that is known as ketosis.

Normally the carbohydrate in the food is converted into glucose, which is then transported around the body and is important in performing brain function. But if small amount of carbohydrate is present in diet, the liver converts fats into fatty acid and ketone bodies and then the ketone bodies passes into the brain and replacing glucose as an energy source.

TYPES OF KETOGENIC DIET

There are several versions of ketogenic diet that include

*STANDARD KETOGENIC DIET (SKD); this diet is all about very low carb, moderate protein and high fat diet. It typically contains following percentage of major nutrients that are 70% fat, 20% protein and only 10% of fat.

*CYCLIC KETOGENIC DIET (CKD); this diet is all about periods of higher carb refeed, such as 5 days of ketogenic diet and 2 days of high carbohydrate diet.

*TARGETED KETOGENIC DIET(TKD); this diet allows you to add carbohydrate around workouts.

*HIGH PROTEIN KETOGENIC DIET; this diet is similar to standard ketogenic diet, but include more protein. The ratio of nutrient is often 60% fat, 35% protein and 5% carbs.

FOOD THAT YOU SHOULD AVOID IN KETOGENIC DIET

*sugary food; soda, fruit juice, cake, ice-cream, candy

*grains or starches; wheat based products, rice, pasta, cereal, etc

*fruits, all fruits except small portions of berries like strawberries

*root veges and tubers; potatoes, sweet potatoes, carrots and parsnips

*some condiments and sauces; barbecue sauce, honey, mustard, teriyaki sauce, ketchup, etc

*alcohol; beer, wine, liquor, mixed drinks

*sugar-free diet foods; sugar-free candies, syrups, puddings, sweeteners, desserts, etc

WHY IS KETO DIET GOOD FOR YOU?

Advantages of ketogenic diet is as follows

*supports weight loss

*improves acne

*may reduce risk of certain cancer

*may improve heart health

*may protect brain function

*potentially reduces seizures

*improves PCOS symptoms

*help in hormone balance

*improves metabolism

*helps to control epilepsy

*reduction in blood sugar

WHY KETOGENIC DIET IS BAD FOR YOU?

As we know that every picture has a two sides, one is good and second is bad. Same happens here, ketogenic diet has its advantages as well as disadvantages. Some of its disadvantages are as below

*constipation

*hair loss

*nutrient deficiency

*headache

*fatigue

*brain fog

*upset stomach also known as “keto flu”

*kidney stones

*osteoporosis

*liver diseases

*some negative impact on heart health

*diarrhea

*ketoacidosis

*reduced athletic performance

*less energy

*weight may regain after leaving keto diet

*hepatic steatosis

*hypo proteinemia

*vitamin deficiency

 

HOW LONG CAN YOU SAFELY DO KETO?

Staying on keto for six month is maximally recommended before reintroducing more carbs to your diet. Staying on more than 6 months on ketogenic diet may cause harm instead of providing any advantage to you.