The keto diet took the world by storm when it became popular in 2018 and 2019. It is basically a diet in which we consume low carbs, moderate protein and high fats which makes fat burning easy for our body.
What happens in a keto diet
The keto in a ketogenic diet comes from the fact that it allows the body to produce small fuel molecules called ketones. This is an alternative fuel source for the body, used when blood sugar (glucose) is in short supply.
Ketones are produced if you eat very few carbs (that are quickly broken down into blood sugar) and only moderate amounts of protein (excess protein can also be converted to blood sugar).
The liver produces ketones from fat. These ketones then serve as a fuel source throughout the body, especially for the brain.
The brain is a hungry organ that consumes lots of energy every day, and it can’t run on fat directly. It can only run on glucose… or ketones.
On a ketogenic diet, your entire body switches its fuel supply to run mostly on fat, burning fat 24-7. When insulin levels become very low, fat burning can increase dramatically. It becomes easier to access your fat stores to burn them off. This is great if you’re trying to lose weight, but there are also other less obvious benefits, such as less hunger and a steady supply of energy. This may help keep you alert and focused.
Ketosis
Ketosis is a metabolic state when the body starts producing ketones. Ketosis is reached when you are fasting- by not eating anything, but is not practical.
On the other hand, in a keto diet you can eat indefinitely and still reach ketosis. Ketosis has many benefits which fasting has i.e. weight loss and that too without the need to actually do fasting.
What to eat and what not to eat on a keto diet
The basic rule of keto diet is to consume low carbs which particularly amounts to fewer than 60-70 grams of carbs per day. The lower the carbs, the faster you can reach ketosis. Try to include foods like lean chicken breast, beans, salmon, tofu, cottage cheese, avocado, peanut butter, almonds, walnuts etc.
Avoid foods which contain sugar and starch like potato, bread, pasta, rice etc. Also note that fruits contain carbs so consuming fruits without keeping the track of carbs can shift you away from ketosis.
Advantages of Keto Diet
Weight loss– A primary benefit of the ketogenic diet is its ability to achieve quick weight loss. Restricting carbohydrates enough to be in a state of ketosis leads to both a significant reduction in body fat and an increase or retention of muscle mass.
Sugar level control– Carbohydrate is the nutrient (macronutrient) that raises blood sugar the most. Because ketogenic diets are very-low in carbohydrates, they eliminate the larger rises in blood sugar due to less insulin spiking.
Improve Alzheimer”s disease– Since a high carbohydrate intake worsens cognitive performance and behavior in patients with Alzheimer’s disease, limiting the amount of carbs can prove beneficial.
Good for heart health– Although the ketogenic diet tends to be high in saturated fat (commonly thought to increase cholesterol), it has been found to improve cholesterol levels and reduce the risk of heart disease.As per a study, low carbohydrate diets can help optimize cholesterol levels, and reduce the risk of heart disease.
Disadvantages of keto diet
Nutrient deficiencies– since whole food groups are excluded, nutrients typically found in foods like whole grains and fruit that are restricted from the diet can lead to deficiencies, especially if the diet is followed incorrectly or without proper guidance. It is vital to incorporate a wide variety of foods while eating such high amounts of fat.
Keto Flu– During the diet transition you may experience uncomfortable side effects from significantly cutting carbs, sometimes called the “Keto Flu”. Hunger, headaches, nausea, fatigue, irritability, constipation and brain “fog” may last days.
Difficulty in adherence– Keeping yourself satisfied with a limited variety of food and food groups and not being allowed to have some of the more pleasurable foods like fruit, rice dishes, ice cream, or cream based soups may be challenging to maintain.
Poor gut health– since you are not consuming whole grain foods which are the primary source of fiber, your gut health can take a toll.
To follow this diet or not
Since you have got to know everything about the keto diet, you must be well aware it is not a very easy diet to follow. You can always give this diet a try, but sticking with it for long time can actually have its effects. Balance the pros and cons of this diet and if your lifestyle allows you to adapt this diet or you like to try new diets then you can definitely give it a try. For those who find giving up carbs difficult, it is better to adapt a flexible dieting routine along with proper exercise regime which seems more sustainable.
Health and fitness 