Ketogenic diet comprises of low -carb and high-fat content diet. It shares similar concepts with the Atkins and low-carb diet plans. It entails minimizing carbohydrate consumption and substituting with fat. Primarily, the idea is for one to gain more calories from a protein and fat diet and less from carbohydrates. This radical reduction in carbs imposes one’s body into ketosis, a metabolic process whereby the body produces ketones in the liver used for energy. The aim of this is for the body to effectively burn down fat for energy.
The modern use of ketogenic diet can be tracked down to 1911, when French physicians Gulep and Marie presented a report revealing improvement in seizures in children and adults who had been prescribed a carbohydrates free diet. Initially used in managing seizures in adults and babies, it is now being tried in a number of disciplines including nephrology, dermatology, and oncology. The major clinical application of ketogenic diet is in the management of obesity and diabetes.
Healthy fats are the cornerstone towards the success of ketogenic diet. In order for one to maintain ketosis heathy fats, both saturated and monosaturated, has to be incorporated to the diet. A percentage of 70% fat is recommended. This includes butter, macadamia nuts, avocados, cocoa butter, egg yolks, fatty fish, olive and coconut oil. For proteins moderate intake is key as too much can make the body break down protein hence decreasing or stopping ketosis. As for vegetables, low-carb, non-starchy leafy greens are recommended including kales, spinach, broccoli and lettuce. Fruits must be taken in minimal amounts as they contain high sugar content. Cranberries, raspberries, blueberries, cherry and strawberries are recommended.
Foods containing a lot of carbohydrates, either the sugary or starchy kind are highly discouraged. This includes potatoes, bread, rice and pasta. Three groups of people normally discouraged from doing keto are those breastfeeding as the need the extra fat from carbs for milk production, people in medication for diabetes and high blood pressure as it may further comprise their immune.
A recent survey done in the United States do determine the number of individuals enrolled for keto revealed the number enrolled was at 12% with an average of five new patients joining annually. The average duration for the date was eight years to patients between one and 45 years old. According to the survey, numerous factors drove people towards adapting this diet but the major reason for the high success rate in promoting weight loss.
Research on the ketogenic diet is quite limited with studies being short-term. Cultural and religious beliefs among different people have seen many join in. Also, the high number of patients acceptance of the diet as an option towards managing conditions like obesity has contributed towards this growth. Ketogenic diet is being used worldwide and has seen a significant growth over the last few years.
The major criticism of this diet is that many people consume too much protein and poor-quality fats Low-carb diets are low in folic acid, magnesium, fiber, and other B vitamins, as well as potassium. Those who consume low-carb diets experience bad breath, fatigue, headaches, lack of concentration, irritability, and constipation. The likelihood of this symptoms may make adherence difficult.
Many patients have described ketogenic diet as being both good, bad and ugly. The good here is the lower plasma glucose observed in the ketogenic diet group, a vital detail in diabetes management and metabolic heath in whole. The bad is hepatic insulin resistance, though interpreting this in reference to lower plasma glucose may seem tricky. The ugly is the increasing number of concerns about the possible bad effects on cardiovascular risk. CITE
Before embarking on a keto diet, one is advised to consult with a nutritionist or health physician to eliminate the risk of adverse effects associated with some conditions. Nondiabetic individuals have been reported ailing from ketoacidosis. Factors like age and body weight are vital elements. With not so much information online on the side effects associated with this diet, consultation is highly recommended.
Undertaking on ketogenic diet appears worrisome as it highly advocates consuming foods rich in saturated fats. This has been associated with a rise in cardio-vascular diseases. This limits consumption of nutrient rich foods like legumes, starchy vegetables and fruits which has been backed up by decades of research.