Pros and Cons of the Ketogenic diet |
Posted: June 22, 2017 |
These days most people are on some kind of a diet for weight loss or weight gain. Unfortunately, most diets come and go but one which has endured the test of time is the ketogenic diet. For many years, millions of people have used the ketogenic diet to lose weight and maintain good health. But what exactly is a ketogenic diet? What is a ketogenic diet?In simple words, a ketogenic diet is one with very low carbohydrate- this mean no simple sugars and starch and this eliminates almost 70% of your foods. In a regular diet, carbs make up at least 60% of the total calorie intake. In a ketogenic diet, the carb is 30% or less. There are several variations of the ketogenic diet and the only difference between them is the amount of carbs. The ketogenic diet is not new, it was first developed nearly a century ago for the treatment of patients with seizures. At that time, it was observed that complete avoidance of all carbs in the diet did reduce the number of seizures but prolonged use of the diet was not practical. Since complete fasting is not a realistic approach to good health, the ketogenic diet was modified so that the body would think it is fasting. This was done by gradual elimination of glucose in the diet. How does the ketogenic diet work?
Over the years the ketogenic diet has undergone several modifications and it also goes by several names, of which the most well-known is Atkins diet. When someone consumes following the rules of a ketogenic diet, the body develops a state of ketosis. In this state, the body’s source of energy is from ketones in the blood rather than glucose. In normal circumstances, the body uses glucose as a source of energy but in the absence of glucose the body uses fats as a source of energy. Such a ketotic states results in fairly rapid and sustained weight loss. The rate at which an individual enters the ketotic state does vary following a low carbohydrate diet. During the state of ketosis, the body burns predominantly fat rather than carbohydrates and thus, even if one consumes a fatty diet, you still lose weight. With a low concentration of carbs in the body, this also results in less insulin secretion. In most people, a state of acute ketosis can only be sustained for 24-72 hours but as the body adapts this period can be sustained for a few weeks. What constitutes a ketogenic diet?The ketogenic diets vary depending on the amount of carbs; most beginners start with 20-30% carbs but some ketogenic diets go down to as low as 5% carbs. However, in the majority of people consuming a very low carb (less than 20%) is not sustainable for long periods. The reason for this is because the brain can only use glucose for energy. In the absence of glucose, the brain starts to under-perform and the weightwatcher will start feeling tired, fatigued, less energetic and have no energy to do any kind of stamina training. In fact, one can even lapse into a coma with no glucose in the brain. So, anyone wishing to try a ketogenic diet must start by gradual lowering the carbs from the diet. A diet containing 40% carbs is recommended for beginners and as the brain starts to adapt, then one can gradually lower the crabs over a period of weeks or months. Experts says that a diet consisting of 40% fats, 30% protein and 30% fat should be ideal for beginners. With a ketogenic diet, anything that contains simple carbohydrates is not allowed and this means no rice, dessert, pies, chocolates, candies, ice cream, pizza, burgers, cookies, cola beverages, and bread. Who should not use the ketogenic diet?A ketogenic diet is generally recommended for healthy people who can tolerate low levels of glucose. It is a diet that is definitely recommended for children, diabetics or those with chronic medical problems like heart disease, high blood pressure or any other chronic medical disorder. In fact, we would like to encourage you to speak to your healthcare provider before starting any kind of new diet. Should I be monitored?The problem with the ketogenic diet is that it can lower blood sugars and can cause problems with brain function. It is difficult to exercise or work when one has constant hunger pangs. Thus, all individuals who are on ketogenic diets should be closely followed by a healthcare provider. What is the difference between a ketogenic diet and the Atkins diet?The most famous ketogenic diet today is the Atkins diet which also encourages low carb foods. However, the major difference between the ketogenic diet and Atkins diet is that the former the emphasizes less protein and healthier fat. In addition, in a pure ketogenic diet processed meat is not recommended. What are side effects of the ketogenic diet?It is important to note that when the carbs levels are low, the body cannot tolerate it for long periods. You will begin to feel exhausted, have difficulty sleeping, constipation, have no energy, lack exercise endurance, have persistently bad breath and low libido. These initial symptoms may last 7-14 days and they gradually subside as the body gets used to the “ketotic state”. To avoid these side effects, experts suggest recycling the ketogenic diet. This means you eat a ketogenic diet every few days and allow your body carbohydrates in between for a few more days. Why do people use the ketogenic diet?
The key reason why people use this kind of diet is because it can help with weight loss. The weight loss is rapid but the hunger pangs can also be severe. To reduce the hunger pangs, the diet must contain healthy fats and proteins which also help decrease cravings for food. There are several health benefits on this kind of diet regime
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