Introduction Ketogenic Diets
A ketogenic diet is a low carb diet that features some high-fat diet choices. The ketogenic diet is a new trend in food diets that is quite effective in weight loss.
The health benefits of the ketogenic diet have been identified as some of the most important in recent times. There are two main categories of ketogenic diets including the standard ketogenic diet that has a ratio of 75% fat, 20% protein and 5% carbs while the high protein version features 15% less fat and 15% more protein than that of the standard diet.
As a potential ketogenic diet practitioner, it is a great idea to fully explore the different concepts associated with the diet and truly understand what the diet implies for your body.
Definition of ‘Keto’, ‘Ketosis’ and ‘Ketones’
It is necessary to define the meaning of these terms and what they mean to the human body.
‘Keto’ refers to foods that have a ketone group which is a natural element in the body that provides energy in the absence of glucose. Chemically, the ketone group refers to an organic compound that includes a carbonyl functional group.
Similarly, the term ‘ketosis’ refers to the bodily process or metabolic process through which stored fats are broken down to provide a source of energy while releasing by-products called ketones.
In relation to the ketogenic diet, the process helps the body burn any unwanted fats by removing carbs from the diet.
Normally, the body gets energy from breaking down sugars and starch which are mostly carbohydrates. However, ketosis occurs due to a lack of these types of nutrients in the diet that forces the breakdown of fats.
Subsequently, the ketones are a result of the ketosis process where glucose is sourced from the triglycerides and is used to provide the body with energy. They are acids that are eliminated from the blood through urine.
The popularity of the Ketogenic Diets
The popularity of the Ketogenic diet is based on its value as a weight loss diet. The diet limits the calorie intake of an individual, therefore, enhancing the fat burning aspect of the diet.
There is research that indicates that a ketogenic diet can increase your physical ability in terms of exercise.
The popularity of the ketogenic diets particularly amongst athletes shows that the diet can be a great element in increasing your physical performance.
In addition, it is a popular approach in helping obese or overweight people to lose some weight without having to exercise.
Keto Diet Plans
Like most diets, the ketogenic diet plans have some unique features. Some of the acceptable food items include red meat, poultry, fatty fish, butter, cheese, nuts, condiments, avocados, leafy greens and even sweeteners. This may seem like the antithesis of losing weight given the high-fat content.
However, the foods to avoid include rice, corn, honey, apples, bananas, potatoes, root vegetables, alcohol, processed fats, beans and lentils.
These are food products that are high in carbs that affect the ketosis process that is being encouraged through the diet. Essentially, limit your consumption to high fat and very low carb intake of a maximum of 5% according to the main types of ketogenic diets.
Impact of Ketogenic Diets on the Body
Pros of ketogenic diets
Ketogenic diets have many impacts on the human body. As mentioned previously, the most popular outcome is weight loss and weight management as your body becomes a fat burning device.
Another effect of the ketogenic diet in the body is that it can help you control your blood sugar, this is because the diet cuts out any carbs that introduce unwanted sugars in the body. Controlling blood sugars also means that you have improved circulatory health.
Individuals who are suffering from Type II diabetes can greatly benefit from the use of a ketogenic diet. In the same way that the ketogenic diet improves physical performance, it can also improve your mental performance significantly. This is due to the elimination of carbs in the diet which negatively impact mental focus.
The diet also helps you control your eating habits in addition to providing a more dependable source of energy that does not diminish easily.
The diet also has some medical implications. For individuals with cholesterol problems, the ketogenic diet enables you to control the amount of cholesterol you consume by limiting carbs in the diet.
In addition, the diet can help control blood pressure and limit the risk of heart disease.
The diet also lowers the amount of blood sugar in the body and can be an effective approach for handling diabetes.
It is also beneficial in dealing with Alzheimer’s and Parkinson disease patients symptoms.
Cons of ketogenic diets
However, there are some medical issues that can arise if a dieter completely eliminates carbs from their diet. Ketones, which are released through the process of ketosis, are acidic and build up in the blood. If the diet is not balanced enough to ensure that there exists the small amount of carbs necessary fulfills the body’s needs, then a condition called ketoacidosis can develop.
The condition is extremely dangerous and leads to the poisoning of the body.
A ketogenic diet is a fascinating approach to eating. If the theories concerning ketosis are correct, then the high fat – low carb diet is an effective way of losing weight. However, it is important to note that you should include some carbs to avoid poisoning the body.