In this article, we will discuss WHAT IS KETO DIET? And is the keto diet help for weight loss? What are the benefits to our body by taking the Keto diet? And how it is taken from it. And how can we lose weight with the help of the Keto Diet?
Today, the Keto diet remains a very trending topic. Today people have many doubts about whether we should eat keto diet or not.
The Keto diet is a diet pattern in which we consume low carbohydrates, moderate protein and fat in high amounts making our body a fat burning machine.
And more and more fat starts burning. Many stars and athletes take this diet due to its benefits. Taking Keto diet has various benefits to our body such as reducing weight, lowering blood sugar, preventing cancer risk, reducing body inflammation, increasing energy, and slowing down the age process.
So is there anything you should consider? The following will explain what this diet is about, along with the pros and cons, as well as the problems.
What is Keto Diet?
Generally, 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 a moderate amount of protein (excess protein can be converted to carb), your body mostly shifts its fuel supply to run on fat.
Our liver produces ketones, a type of fatty acid. These ketones become a fuel source for the body, especially the brain that consumes too much energy and can run on glucose or ketones.
When the body produces ketones, it enters a metabolic state called ketosis. Fasting is the easiest way to get ketosis. When you are fasting or eating very low carbs and only moderate amounts of protein, your body turns to stored fat for fuel. This is the reason why people lose more weight on the keto diet.
Benefits of Keto:
Keto diet is not new. It was used in the 1920s as a medical treatment to treat epilepsy in children, but when anti-epileptic drugs came on the market, the diet remained unclear until recently.
Given its success in reducing the number of seizures in epileptic patients, more and more research is being done on the ability of diet to treat a range of neurological disorders and other types of chronic diseases.
Weight loss & Obesity
If you are trying to Weight loss, the Keto diet is very effective as it helps in transporting and shedding fat in your body.
When we try to lose weight, hunger becomes a big problem for us.
The keto diet helps to avoid this problem because reducing carb consumption and increasing fat intake promotes satiety, which makes it easier for people to follow the diet.
In one study, obese test subjects lost twice as much weight within 24 weeks of going on a low-carb diet (20.7 lbs.) compared to the group on an obese diet (10.5 lbs.).
Type 2 Diabetes
In addition to weight loss, the Keto diet also helps to increase insulin sensitivity, which is ideal for anyone with type 2 diabetes.
In a study published in Nutrition and Metabolism, researchers reported that diabetics eating a low-carb keto diet were able to significantly reduce their dependence on diabetes medication and may eventually reverse it.
Most people do not know that glucose is the main fuel of cancer cells.
This means that eating the right diet can help suppress the development of cancer. Since the keto diet is very low in carbs, it deprives cancer cells of their primary source, which is sugar.
When the body produces ketones, healthy cells can use them as energy but not as cancer cells, so they are effectively starving to death.
In early 1987, studies on the Keto Diet have already demonstrated reduced tumor development and survival for many cancers.
New research points to the benefits of Keto in Alzheimer’s, Parkinson’s, autism, and multiple sclerosis (MS).
It can also be protective in traumatic brain injury and stroke.
One theory for the neuroprotective effect of keto is that ketones produced during ketosis provide additional fuel to brain cells, which may help those cells resist the damage caused by the inflammation caused by these diseases.
How to make a keto diet plan
For most people, to achieve ketosis (receiving ketones above 0.5 mm) they need to limit carbs to somewhere between 20–50 g (g) / day.
The actual amount of carbs will vary from person to person. Generally, the more insulin resistance a person takes, the more time it takes to enter ketosis.
Some insulin sensitive athletes who exercise vigorously may consume more than 50 g / day and remain in ketosis, while individuals with type 2 diabetes and insulin resistance may need to be closer to 20–30 g / day.
When calculating carbs, one is allowed to use pure carbs, which means total carbs minus fiber and sugar alcohols.
The concept of pure carbs is to include only those carbs that increase blood sugar and insulin.
Fiber has no metabolic or hormonal effects and so do most sugar alcohols. The exception is maltitol, which can have a non-trivial effect on blood sugar and insulin.
Therefore, if maltitol is in the ingredient list, sugar alcohol should not be cut from total carb.
Carbs levels in ketosis can be consumed and may change over time depending on keto adaptation, weight loss, exercise habits, medications, etc. Therefore, one must measure their ketones levels on a regular basis.
In the context of a holistic diet, carbs-dense foods such as pasta, grains, potatoes, rice, beans, sugary sweets, soda, juices, and beer are not appropriate.
Most dairy products contain carbs in the form of lactose (milk sugar). However, some have low carbs and can be used regularly.
These include hard cheese (Parmesan, Cheddar), soft, high-fat cheese (brie), full-fat cream cheese, heavy whipping cream and sour cream.
A carb level below 50g / day is generally broken down to:
- 5-10 grams of carbs from protein based foods. Eggs, cheese, and shellfish will take some residual gram carbs from natural sources and marinades and spices will be added.
- 10-15 grams of carbs from non-starchy vegetables.
- 5-10 grams of carbs from nuts / seeds. Most nuts contain 5-6 grams of carbs per ounce.
- 5–10 grams of fruits such as berries, olives, tomatoes, and avocado.
5-10 grams comes from a variety of sources, such as low-carb desserts, high-fat dressings, or drinks with very small amounts of sugar.
Most people would like a minimum of ½ a gallon of total fluid per day. The best sources are filtered water, organic coffee and tea (regular and decaf, unripe), and unripe almonds and coconut milk.
Diet sodas and drinks are best avoided because they contain artificial sweeteners. If you drink red or white wine, limit it to 1-2 glasses.
The Keto diet is not a high protein diet.
The reason is that protein increases insulin and can be converted to glucose through a process called gluconeogenesis, hence preventing ketosis.
However, keto diet should not be very low in protein as it can damage muscle tissue and function.
The average adult needs about 0.8–1.5 grams per kilogram (kg) of lean body mass per day.
It is important to calculate based on lean body mass and not on total body weight.
The reason for this is that protein is not required to maintain fat mass, only lean muscle.
if a person weighs 150 pounds (or 150 / 2.2 = 68.18 kg) and the body fat content is 20% (or lean body mass 80% = 68.18 kg x 0.8 = 54.55 kg), then protein May require 44 (= 54.55 x 0.8) to 82 (= 54.55 x 1.5) g / day.
People who are insulin resistant or are doing a keto diet for medical reasons (cancer, epilepsy, etc.) should aim closer to the lower protein limit.
The upper limit is for people who are very active or athletic.
For everyone who is using a keto diet for weight loss or other health benefits, daily protein intake may be somewhere.
The best sources of high quality protein include:
- Organic, sustainable eggs (6-8 grams of protein / egg)
- Grass fed meat (6-9 grams of protein / ounce)
- Animal-based sources of omega-3 fats, such as wild-caught Alaskan salmon, sardines and anchovies, and herds. (6-9 g protein / ounce)
- Nuts and seeds like macadamia, almonds, pecans, flax, hemp and sesame. (4-8 grams of protein / quarter cup)
- Vegetables (1-2 grams of protein / ounce)
The keto diet is necessarily high in fat. If enough fat is eaten, body weight is maintained.
If there is a desire to lose weight, one should consume less dietary fat and instead rely on stored body fat for energy expenditure.
For those individuals who consume 2,000 calories per day to maintain their weight, daily fat intake is around 156–178 g / day.
For large or very active individuals with high energy requirements who are maintaining weight, fat intake may exceed 300 grams/day.
Most people can tolerate high intake of fat, but certain conditions such as removal of the gallbladder can affect the amount of fat that can be taken in a single meal.
In which case, more frequent feeding or use of bile salts or pancreatic enzymes may be high in lipase.
Avoid eating undesirable fats such as trans fats, highly refined polyunsaturated vegetable oils, as well as high amounts of omega-6 polyunsaturated fats.
The best foods to get high quality fats include:
- Avocado and Avocado Oil
- Coconut and coconut oil
- Grass fed butter, melted butter, and beef fat
- Organic, Pasty Heavy Cream
- Olive oil
- Pasted pigs
- Medium chain triglycerides (MCT)
MCT is a specific type of fat that is routinely metabolized differently from long-chain fatty acids. The liver can use MCTs to produce energy even faster than glucose, thus allowing increased production of ketones.