Keto diet — A Comprehensive Guide
What is a keto diet?
A ketogenic diet is simply, a diet that includes more fats (healthy ones), less protein, and near to none of the carbohydrates. The fundamental goal of a keto diet is to obtain more energy from fats than from protein and carbs.
How does it work?
Normally, the body relies on sugar for energy, and this sugar is obtained from carbohydrates in the diet. Once carbohydrates or precisely, glucose, is not available, the body starts to use the fat for energy. Breaking down the fat seems simple work, but getting the liver to do this task may be very risky. The liver turns the stored fat into ketone bodies which are utilized in the absence of glucose. As the body’s metabolism shifts from carbs to fat, ketosis kicks in. Accumulation of ketone bodies in the blood is ketosis, which is not achieved until long hours of fasting, extremely strenuous exercise, or several days of a strict keto diet.
Approved regimen
The popular standard ketogenic diet comprises:
70–80% fat
10–20% proteins
5–10% carbohydrates
Achieving ketosis
The Keto diet is currently the most efficient way to achieve ketosis, as carbohydrate intake is limited. Proteins may interfere with ketosis so they too are taken in moderate amounts. Fat intake along with intermittent fasting might help enter ketosis faster.
Certain symptoms indicate ketosis including
- Decreased appetite and hunger
- Dry mouth
- Increased thirst
- Frequent urge to urinate
Who does this?
The ketogenic diet was primarily designed for children with focal epileptic seizures, to reduce the frequency of symptoms, but was abandoned due to low compliance and development of medicine. To this day, it is saved as the last resort for epilepsy.
Currently, the keto diet plan is widely being used as a weight-loss strategy. Ideally, the best way to lose weight is to make the body burn fat for energy, and the keto diet very effectively does it, at least for a short time.
After the commercial success of the low-carb and high-protein diet, the keto diet craze took over, due to its drastically low carbohydrate (5%-10 %) and surprisingly high-fat proportion (even up to 90%) which satisfies the body, and consequently, one eats less.
Benefits of a keto diet
In addition to weight loss which can be indisputably regarded as an advantage in obese people, the keto diet can be used therapeutically for a variety of health problems.
Cancer
As keto diets decrease the demand for insulin, they functionally protect against some cancers. By causing excessive oxidative stress on cancer cells and lowering the complications of insulin, this diet might be considered safe or even suitable to be practiced alongside radiation and chemotherapy, to retard tumor growth.
Heart conditions
Directly related to heart problems are insulin and cholesterol levels. More fatty acids decrease the insulin requirement, which increases the good cholesterol HDL, and decreases ad cholesterol, LDL, and triglycerides. This has a protective effect on the heart and arteries.
Pediatric epilepsy and other nervous system disorders
Primarily designed for this basic purpose, the keto diet markedly decreases the frequency of seizures in pediatric populations not responding to any other therapy. This might be because ketosis changes the metabolic processes of the body to use energy. The brain has the ability to use ketones for energy, so the keto diet has a neuroprotective effect on Parkinson’s and Alzheimer’s disease, and can help in sleep as well.
Acne
Acne is a skin condition caused by inflammation due to the skin microbiome. Refined carbohydrates may be involved in the negative effects of abnormal hormonal regulation. The anti-inflammatory effect of a low-carb diet, together with decreased insulin can likely control acne.
PCOS (Polycystic Ovarian Syndrome)
PCOS is characterized by insulin resistance, skin disorders, and weight gain. The Keto diet improves the hormonal balance and greatly alleviates the symptoms of the disease.
Risks and Complications
A keto diet is never to be opted as an experiment, especially not if you have not already consulted your doctor or dietician. There can be huge complications if you start a ketogenic diet without considering your previous medical conditions. In some cases, it can cause medical complications like kidney stones, low blood pressure, and even a heart attack. If not properly administered, one may develop nutrient deficiencies that can be detrimental.
If one has any precondition involving the thyroid, liver, gallbladder, or pancreas, this diet can be highly unsafe. Subjects are even known to develop diabetes, Alzheimer’s disease, LDL Cholesterol buildup, and even cancer through this diet. As far as social complications are concerned, due to different eating schedules, you may develop social anxiety.
Final Word
Ketoacidosis can lead to kidney stones and osteoporosis. Diabetic patients cannot bear the excess load of ketones. Possible threats are always there for pregnant and breastfeeding ladies due to potential nutritional deficiencies. Patients with pancreatitis or liver conditions including gallbladder removal need to be extra cautious before going for it.
