Have you heard about the Ketogenic diet? In the United States, ketogenic, ketone, keto, or ketosis diet has gained enormous success. Through facebook and other social media sites, there is a firestorm of comments and advertising. Moreover, the “keto craze” ramps up promises of rapid weight loss by eating all the fat and protein or taking magic pills for ketosis (see below). Critics say that diets of the keto-type usually only work in the short term and may be dangerous.
Keto diets have a proven track record of combating obesity and helping people lose weight quickly. There are some long-term safety concerns and risks mostly due to lack of information about the physiological mechanisms involved, and no one has been investigating them for long-term until recently.
What Is Keto?
Normally, the body uses glucose as the main source of fuel for energy. When you are on a keto diet and you are eating very few carbs with only moderate amounts of protein (excess protein can be converted to carbs), your body switches its fuel supply to run mostly on fat. The liver produces ketones (a type of fatty acid) from fat. These ketones become a fuel source for the body, especially the brain which consumes plenty of energy and can run on either glucose or ketones.
When the body produces ketones, it enters a metabolic state called ketosis. Fasting is the easiest way to achieve ketosis. When you are fasting or eating very few carbs and only moderate amounts of protein, your body turns to burn stored fat for fuel. That is why people tend to lose more weight on the keto diet.
Keto Diet – What Does Research Say
Critics say that diets of the keto-type usually only work in the short term and maybe unhealthy. Initially, many nutritionists say that most of the weight loss was water weight. Once your body enters ketosis, you also begin to lose muscle. It is easier to metabolize the protein muscle than fat. The body must fight to preserve when it reaches the hunger stage.
Anyone with type 2 diabetes will benefit from losing weight and a low-carb diet because it increases insulin sensitivity, although evidence has shown that mild carbohydrates like vegetables and fruits can still aid with diabetes. So, you don’t have to have a very low-carbohydrate diet, including the ketogenic diet.
Moreover, good carbs should be eaten from colorful vegetables, berries, and whole grains as much research shows that excessive consumption of animal proteins and fats are correlated with obesity and aging in the skin.
Healthy Body – Keto Diet
However, from this diet, you can’t get all the nutrients you need. For a healthy body, you want nutrients from all food groups. Now I can hear some of you trying to tell me that there was no access to fresh fruit for cave dwellers. One should be able to receive healthier weight gain with reduced calories and high lean protein and balanced amounts of complex carbohydrates to that diet in such a manner that it is long-term stable.
When the body adapts to healthier food choices, and you become more conscious of what is the right choice, the diet becomes more comfortable, and an optimal weight can be preserved. Eating a high protein diet in the form of lean meat and low-quality protein meal substitutions with high dietary fiber can catalyze good habits as well as improve satiety and regulate appetite.
A Balanced Ketogenic Diet
A balanced ketogenic diet would consist of about 75% fat, 20% meat, and only 5% or less than 50 grams of carbs a day. Focus on high-fat, low-carb foods such as fish, beef, milk, low-carb fruits, and sugar-free drinks. Be sure to avoid unhealthy fats and highly processed products. The popularity of the ketogenic diet has lead to tasty and healthy recipes. Now, keto diet recipes are readily available online. You can follow us for more updates on the keto diet and explore mouth-watering recipes.