All about Ketogenic Diet
Overview The high-fat, low-carb ketogenic diet, also known as the “keto” diet, has recently gained popularity as a weight loss, diabetes, heart health, and lifestyle option. Following a traditional ketogenic diet, which limits daily carbohydrate intake to 20-55 grams, the body is forced to use fat stores instead of glucose from carbohydrates as its primary source of energy. This process, called ketosis, causes the body to produce ketones, which it then uses as fuel. A ketogenic diet typically includes foods high in fat, such as avocados, nuts, and fatty meats, along with small amounts of carbohydrates from sources such as fruits, grains, and starchy vegetables.
This diet can be difficult to maintain, but studies show it can help with weight loss and treat conditions including diabetes and heart disease. It’s important to note that the exact ratios of macronutrients and specific foods that make up a ketogenic diet can vary from person to person based on personal needs and preferences. Be sure to consult a qualified nutritionist or doctor before starting a ketogenic diet to make sure it is safe and right for you. Health Benefits of the Ketogenic Diet
[youtube_video]upYhrwgrf9Y[/youtube_video]
To achieve ketosis (a metabolic state in which the body burns fat instead of carbohydrates for energy), a low-carb, low-fat diet is necessary. Avoid foods rich in carbohydrates, which can prevent the process of entering and maintaining ketosis. Here are some potential health benefits of the ketogenic diet:
1. Weight loss: The ketogenic diet is effective for weight loss, especially in the short term. This is because when the body is in ketosis, it burns fat for energy instead of carbohydrates. 2. Blood Sugar Control: A ketogenic diet helps lower blood sugar levels and improves insulin sensitivity. A low-carbohydrate diet causes the body to produce less insulin. 3. Reduce inflammation: Some studies show that a ketogenic diet can reduce inflammation in the body, which is linked to a number of chronic health conditions. 4. Lowers the risk of heart disease: A ketogenic diet can help lower triglycerides and raise HDL (good) cholesterol, two risk factors for heart disease. 5. Improves brain function: A ketogenic diet can improve cognitive function and prevent neurological diseases such as Alzheimer’s and Parkinson’s. 6. Helps reduce the risk of cancer:
Takeaway food
Protein: An important component of the ketogenic diet is protein, a key macronutrient. Even though the ketogenic diet is a high-fat, low-carb eating plan, it’s still important to consume enough protein to support muscle growth and recovery and other bodily processes. A ketogenic diet requires a moderate amount of protein, usually 20% of total calories. However, a high-protein diet converts excess protein into glucose, preventing the body from entering a state of ketosis. Good sources of protein on the ketogenic diet include:
Meat: Meat like beef, pork, chicken, etc. are excellent sources of protein as they contain less carbohydrates. 2. Fish: Fatty fish like tuna, salmon and mackerel contain Omega-3 fatty acids and protein. 3. Eggs: Eggs are an excellent source of protein and can be used in a variety of recipes. 4. Cheese: Cheese is a good source of protein and is also high in fat, making it a suitable food for the ketogenic diet. 5. Nuts and seeds: Not only are nuts and seeds rich in healthy fats, they also contain a healthy amount of protein. Things to note: It’s important to note that while protein is an important macronutrient, you shouldn’t consume too much protein on a ketogenic diet. It is recommended that you consult with a health care professional or registered dietitian to determine the amount of protein intake that is appropriate for your individual needs. Fat intake during the ketogenic diet.
Any balanced diet should include healthy fats. The goal of the ketogenic diet is to put the body in a state of ketosis, where instead of carbohydrates it burns fat for energy. In general, incorporating healthy fats into a ketogenic diet can help you maintain overall health while supporting your body’s ability to enter a state of ketosis. Healthy fats are key in the ketogenic diet because they provide a concentrated source of energy that the body can absorb in the absence of carbohydrates. Healthy fats for the ketogenic diet include:
1. Avocado: Avocados are rich in monounsaturated and polyunsaturated fats, which help lower cholesterol and reduce inflammation in the body. 2. Nuts and seeds: Nuts and seeds are rich in healthy fats, fiber and protein, making them a great snack for those following a ketogenic diet. 3. Coconut Oil: Coconut oil is rich in medium-chain triglycerides (MCTs), which are rapidly metabolized in the liver and converted into ketones. 4. Olive Oil: Olive oil is rich in monounsaturated fats, which have been shown to have anti-inflammatory properties. 5. Fatty fish: Fatty fish like salmon, tuna, and mackerel are rich in omega-3 fatty acids, which help reduce inflammation and improve heart health. Note: It’s important to remember that fat is high in calories, so it’s always key to watch your total calorie intake to maintain a healthy weight. Foods you should avoid
When following a ketogenic diet, there are foods that are generally avoided on a ketogenic diet. On a ketogenic diet, you should stay away from foods high in carbohydrates, such as starchy vegetables, sugary sweets, and grains (including wheat, rice, and oats) (such as potatoes and corn).
1. Grains: Grains such as wheat, rice and oats should be avoided during the ketogenic diet due to their high carbohydrate content.
2. Sugar: Sugars such as table sugar, honey, maple syrup and agave nectar should be avoided during the ketogenic diet due to their high carbohydrate content.
3. Fruit: Although fruit is generally considered a healthy food, its intake should be limited on a ketogenic diet due to its high carbohydrate content. Berries, avocados and olives are some fruits that are low in carbohydrates and can be eaten in moderation.
4. Starchy vegetables: You should stay away from starchy vegetables like corn, potatoes, and sweet potatoes on a ketogenic diet because they are rich in carbohydrates.
5. Processed foods: Processed and packaged foods are not the best choice for a ketogenic diet because they can contain high amounts of harmful fats, carbohydrates, and chemicals. On a ketogenic diet, you should avoid processed foods such as chips, snacks, and baked goods.
6. Processed meats: Processed meats such as hot dogs, sausages, and sausages often contain high amounts of unhealthy fats and additives that make them unsuitable for a ketogenic diet. Main points
Foods high in fat, moderate in protein, and very low in carbohydrates are typically part of a ketogenic diet. Here are some examples of foods commonly found on the ketogenic diet:
1. Healthy fats include avocado, coconut oil, olive oil, butter, ghee, nuts, seeds, fatty fish and whole milk products.
2. A protein diet includes animal and plant foods such as beef, pork, and chicken, as well as eggs, fish, tofu, and tempeh.
3. Non-starchy vegetables include leafy greens (such as spinach, kale and arugula), broccoli, cauliflower, zucchini, cucumbers and peppers.
4. Low sugar fruits such as berries should be eaten in moderation.
References
1. World Health Organization: obesity and overweight. [Aug;2020 ];https://www.who.int/news-room/fact-sheets/detail/obesity-and-overweight 2020
2. Systematic review and meta-analysis of clinical trials of the effects of low carbohydrate diets on cardiovascular risk factors. Santos FL, Esteves SS, da Costa Pereira A, Yancy WS Jr, Nunes JP. Obes Rev. 2012;13:1048–1066.
3. Review of current evidence and clinical recommendations on the effects of low-carbohydrate and very-low-carbohydrate (including ketogenic) diets for the management of body weight and other cardiometabolic risk factors: a scientific statement from the National Lipid Association Nutrition and Lifestyle Task Force. Kirkpatrick CF, Bolick JP, Kris-Etherton PM, et al. J Clin Lipidol. 2019;13:689–711.
4. Ketogenic diet: old treatment, new beginning. Kim JM. Clin Neurophysiol Pract. 2017;2:161–162.
5. The glycaemic benefits of a very-low-carbohydrate ketogenic diet in adults with type 1 diabetes mellitus may be opposed by increased hypoglycaemia risk and dyslipidaemia (Epub ahead of print) Leow ZZX, Guelfi KJ, Davis EA, Jones TW, Fournier PA. Diabet Med. 2018
6. Masood W, Annamaraju P, Uppaluri KR. Treasure Island, FL: StatPearls Publishing; 2020. Ketogenic Diet.
7. Very-low-carbohydrate ketogenic diet v. low-fat diet for long-term weight loss: a meta-analysis of randomized controlled trials. Bueno NB, de Melo IS, de Oliveira SL, da Rocha Ataide T. Br J Nutr. 2013;110:1178–1187.
8. The effects of low-carbohydrate versus conventional weight loss diets in severely obese adults: one-year follow-up of a randomized trial. Stern L, Iqbal N, Seshadri P, et al. Ann Intern Med. 2004;140:778–785.
9. Effects of low-carbohydrate vs low-fat diets on weight loss and cardiovascular risk factors: a meta-analysis of randomized controlled trials. Nordmann AJ, Nordmann A, Briel M, Keller U, Yancy WS Jr, Brehm BJ, Bucher HC. Arch Intern Med. 2006;166:285–293.
10. Dietary carbohydrate intake and mortality: a prospective cohort study and meta-analysis. Seidelmann SB, Claggett B, Cheng S, et al. Lancet Public Health. 2018;3:0.
11. Effects of low-carbohydrate diets v. low-fat diets on body weight and cardiovascular risk factors: a meta-analysis of randomised controlled trials. Mansoor N, Vinknes KJ, Veierød MB, Retterstøl K. Br J Nutr. 2016;115:466–479.
12. The effects of a low-carbohydrate, ketogenic diet on the polycystic ovary syndrome: a pilot study. Mavropoulos JC, Yancy WS, Hepburn J, Westman EC. Nutr Metab (Lond) 2005;2:35.
13. Favourable metabolic effects of a eucaloric lower-carbohydrate diet in women with PCOS. Gower BA, Chandler-Laney PC, Ovalle F, et al. Clin Endocrinol (Oxf) 2013;79:550–557.
14. Effects of a ketogenic diet in overweight women with polycystic ovary syndrome. Paoli A, Mancin L, Giacona MC, Bianco A, Caprio M. J Transl Med. 2020;18:104.
15. A low-carbohydrate, ketogenic diet to treat type 2 diabetes. Yancy WS Jr, Foy M, Chalecki AM, Vernon MC, Westman EC. Nutr Metab (Lond) 2005;2:34.
16. Effect of very low calorie ketogenic diet on the orexinergic system, visceral adipose tissue, and ROS production. Valenzano A, Polito R, Trimigno V, et al. Antioxidants (Basel) 2019;8:643.
17. Effect of low-fat vs low-carbohydrate diet on 12-month weight loss in overweight adults and the association with genotype pattern or insulin secretion: the DIETFITS randomized clinical trial. Gardner CD, Trepanowski JF, Del Gobbo LC, et al. JAMA. 2018;319:667–679.
18. Effects of a low carbohydrate diet on energy expenditure during weight low maintenance: randomized trial. Ebbeling CB, Feldman HA, Klein GL, et al. BMJ. 2018;363:0.
