Ketogenic diet is also known as Keto diet. It is typically a diet that is characterized by a 4:1 ratio i.e. dietary fat to protein and carbohydrate. This diet was formally utilized in the treatment of child epilepsy. The theory behind it is that it facilitates significant fat loss in human beings because lack of dietary carbohydrate compels the body to oxidize fat as the main source of fuel. The entire diet is based on the ketosis process; this is when the human body is really depleted of carbohydrates to the extent that the liver starts converting fat into ketone bodies and fatty acids to be used as fuel. This means that the body is burning or running on fat.
For the human body to achieve a state of ketosis, the Keto diet food list should be comprehensive. This is because 80% to 90% of calories consumed should have fat as its source while the rest should be derived from a combination of protein and carbohydrates. Furthermore, the daily intake of carbohydrates is limited to 10 grams to 35 grams. This is approximately equivalent to a piece of bread, a glass of milk or a single apple.
The foods to eat are high fat meat such as bacon, hot dogs and beef. An array of oils as well as nuts. High-fat dairy cheese is also recommended. The diet is not complete nutritionally thus requires the consumer to take mineral, fibre supplement and vitamin supplement. Having the best burr coffee grinders may also not be a bad idea.
The use of Ketogenic diet is recommended for the short-term, say one year or two at most. This is an adequate period to achieve weight loss, better blood pressure and an improvement in fats as well.
The Ketogenic diet has its side effects that include headache, constipation, nausea, bad breath and fatigue.
Ketosis greatly boosts weight loss. This is because the body burns off fat as energy. The diet is also effective because it limits carbohydrates and decreases cravings for them. The drop in the intake of carbohydrates results in fewer calories thus increased weight loss. Furthermore, the elimination of most carbohydrates inclusive of fruits and vegetables leads to a fast decrease in water weight. Carbohydrates hold thrice their weight in water while inside the body. The depletion in carbohydrate levels therefore results in loss of large quantities of water.
The reduction in added sugars as well as salt derived from processed and refined carbohydrates helps in weight loss. Lastly, the consumption of fats in eggs, avocados, cheese, meat and nuts that are known to decrease cravings contributes to weight loss.
Reputable research shows that ketogenic is safe and effective but for the short term, its use is not recommended for the long term.
The above insightful information clearly shows that the Keto diet is effective and safe. However, it should be noted that most individuals can tolerate ketosis on a moderate level and that is why it is difficult to stick to a true Ketogenic diet. It is common to feel sleepy and feeble at first but after the consumer’s body is acclimated then it can run on ketones.