Low-carbohydrate, high-protein eating plans are popular in the world of weight-loss diets because they promote rapid weight loss. The Paleo, South Beach, and Atkins diets are all examples of this type of eating plan. They are also referred to as “ketogenic” or “keto” diets in some circles.
A true ketogenic diet, on the other hand, is different. In contrast to other low-carb diets that emphasize protein, the ketogenic diet emphasizes fat, which can account for as much as 90 percent of daily calories. Furthermore, it is not the type of diet that should be tried as an experiment.
“The ketogenic diet is primarily used in children to help reduce the frequency of epileptic seizures in that age group. While it has been used for weight loss in the past, only short-term results have been studied, and the results have been inconsistent. We don’t know whether it will work in the long run, or whether it will be safe. “Kathy McManus, a registered dietitian and director of the Department of Nutrition at Brigham and Women’s Hospital, which is affiliated with Harvard University, issues a warning.
How does Keto-Diet work?
Here are the fundamentals of the ketogenic diet: The diet is designed to force your body to use a different type of fuel than it is accustomed to. The ketogenic diet doesn’t use sugar (glucose), which comes from carbohydrates like grains, legumes, vegetables, and fruits. Instead, the liver makes ketone bodies, which are a type of fuel made from fat that has been stored.
Burning fat appears to be the most effective method of losing weight. On the other hand, getting the liver to produce ketone bodies, on the other hand, is difficult.
It means you have to cut back on carbohydrates. You should only eat 20 to 50 grammes of carbohydrates a day (a medium-sized banana has about 27 grammes of carbs).
To achieve a state of ketosis, it is common for it to take several days.
Eating an excessive amount of protein can cause ketosis to be disrupted.
What you have to eat:
Because the ketogenic diet necessitates such a high intake of fat, followers must consume fat at each meal. 165 grammes of fat, 40 grammes of carbohydrates, and 75 grammes of protein might be found in a 2,000-calorie diet every day, for example. The exact ratio, on the other hand, is dependent on your specific requirements.
Several healthy unsaturated fats, such as almonds and walnuts, seeds, avocadoes, tofu, and olive oil, are allowed on the keto diet, as are some fruits and vegetables. Saturated fats from oils (palm and coconut), lard, butter, and cocoa butter, on the other hand, are encouraged in large quantities.
However, while protein is a component of the keto diet, the diet does not typically distinguish between lean protein foods and protein sources that are high in saturated fat, like beef, pork, and bacon.
Wasn’t There Anything About Fruits And Vegetables?
Even though all fruits are high in carbohydrates, certain fruits (typically berries) can be consumed in moderation. Those who follow this diet avoid eating vegetables that are high in carbohydrates, such as leafy greens (such as kale, Swiss chard, and spinach), cauliflower, broccoli, and Brussels sprouts), asparagus, and bell peppers, onions, garlic, mushrooms, cucumber, celery, and summer squashes). A cup of chopped broccoli contains approximately six grammes of carbohydrates.
There are numerous risks associated with a ketogenic diet. The fact that it is high in saturated fat is at the top of the list. Because of the link between saturated fats and heart disease, McManus recommends that you limit your intake of saturated fats to no more than 7 percent of your daily calories. Indeed, the ketogenic diet has been linked to an increase in “bad” LDL cholesterol, which has been linked to heart disease and other diseases.
Risks of having Keto-Diet:
Among the other potential keto risks are the following:
Deficiency in essential nutrients.
You may also be at risk for micronutrient deficiencies, like selenium, magnesium, and phosphorus deficiency as well as vitamins B and C, if you don’t get enough fruits, vegetables, grains and legumes from a wide range of sources.
Liver Problems:
With so much fat to metabolise, the diet has the potential to aggravate any existing liver conditions.
Problems with the kidneys:
The kidneys are involved in the breakdown of protein, and McManus believes that the keto diet may put an excessive strain on them. According to current recommendations, the average daily protein intake for women is 46 grammes, and for men it is 56 grammes.
Constipation:
The keto diet is low in fibrous foods, such as grains and legumes, and high in fat.
Mental fogginess and mood swings are common. “In order for the brain to function properly, it requires sugar from healthy carbohydrates. Low-carbohydrate diets can cause confusion and irritability in some people, “McManus expresses himself.
Before you start a ketogenic diet, talk to your doctor and a registered dietitian to make sure you know what the risks are.
Other Diets:
Popular low-carb diets (such as Atkins and Paleo) are modifications of a true ketogenic diet, which is described below. However, if you overindulge in fats and proteins while cutting back on carbohydrates, you run the same risks. So, what is it that motivates people to follow diets? They’re all over, and people have heard anecdotally that they’re effective, “McManus says.” Theories about short-term low-carb diet success include reduced appetite due to the fact that fat burns at a slower rate than carbohydrates. But, once again, we don’t know what will happen in the long run, “she says. Furthermore, following a restrictive diet, no matter how well-intentioned, is difficult to maintain. Once you return to your regular eating schedule, the weight will almost certainly return.