The Ketogenic Diet – A Guide To Stay Healthy And Fit
What Is Ketogenic Diet ?
Ketogenic Diet is known for being a low carbohydrate diet, high fat, and a suffiecient protien. In this the body produces ketones in the liver to be used as energy. When you take something which is high in carbohydrates your body will produce glucose and insulin. Glucose being the easiest molecule for your body, is converted and is used as energy, and will be chosen over other energy source. Insulin is produced so as to process the glucose in your blood by taking it around your body. Since glucose being the easiest molecule will be used as the primary energy, and your fats are therefore not needed and will be stored. In medicine, the ketogenic diet is used primarily to treat epilepsy in children.
What Are Ketones ?
Ketones, also known as “Ketone bodies” are byproducts of the body which breaks down fat for energy that occurs when carbohydrate intake is low.
How It Works ?
When there isn’t a sufficient available in glucose, since glucose being the primary fuel in the body. The glycogen levels are depleted, blood sugar and insulin are lowered in the body, and the body looks for an alternate source of fuel, which in this case is fat. The body starts breaking down fats for energy and this process is known as beta-oxidation. And ketones are formed as fuels for the body and the brain. This is known as Ketosis. The final goal is to properly maintain the keto diet to force your body into this metabolic state. We don’t do this through starvation of calories but through starvation of carbohydrates.
Types Of Ketone Bodies
Different Types Of Ketogenic Diets
There are mainly 3 different types of Keto diets:
1. Standard Ketogenic Diet (SKD)
The standard ketogenic diet is what most people think of when a keto diet is mentioned. A diet that is low in carbohydrate, moderate in protein, and high in fat. It contains 75% fat, 20% protein and 5% carbohydrate. The general rule is to avoid fruits and starches.
2. Cyclical Ketogenic Diet (CKD)
The cyclical ketogenic diet is typically aimed toward people who are more advanced in terms of exercise. Since a high volume and intensity is needed in their training to optimize the diet. This diet involves high carbohydrates Example: Bodybuilders and athletes. The goal of the CKD is to completely deplete muscle glycogen between the carbohydrates loads.
3. Targeted Ketogenic Diet (TKD)
The targeted ketogenic diet is known for eating carbohydrates around workout time. This is for 2 main types of people. Individuals that cannot or will not partake in long carbohydrate loads of a CKD, or individuals that are just starting an exercise program and are not ready to perform the amount of exercise needed to optimize a CKD diet. The primary goal of the TKD is to maintain muscle glycogen at a moderate level.
The standard ketogenic diet (SKD) is the most researched and most recommended.
An Indian Example Of Keto Diet
Paneer Bhurji/ Cheese Omelette with vegetables/ Egg Bhurji with veggies.
Spinach soup with button mushrooms and a dab of white butter.
Green vegetable salad with cheese/stir fried paneer with vegetables.
Benefits Of Ketogenic Diet
There are many benefits of a ketogenic diet from weight loss to medical applications. Anyone can easily benefit from eating a low carbohydrate, a high fat diet.
A ketogenic diet is an effective way to lose weight and lower risk factors for disease. The insulin (fat storing hormone) levels will drop significantly which turns your body into a fat burning machine. The research shows that the ketogenic diet is far better to the low-fat diet. You can also lose weight without counting your calories or keep tracking of your food. A study has found that people who were on a keto diet has lost 2.2 times more weight than those on a calorie-restricted low-fat diet. There were improved levels of Triglyceride and HDL cholesterol levels. Many people add MCT Oil into their diet (it increases ketone production and fat loss) by drinking ketoproof coffee in the morning.
Control Blood Sugar
Your blood sugar levels are naturally lowered due to the type of food you eat. A study has shown that ketogenic diet is a more effective way to manage and prevent diabetes compared to low calorie diets. Diabetes is characterized by changes in metabolism, high blood sugar and impaired insulin function. By losing the excess fat, ketogenic diet helps the people with type 2 diabetes, prediabetes and metabolic syndrome. A study has found that the keto diet improved insulin sensitivity by a whopping 75%.
Improving Mental Performance
The Ketogenic Diet helps you to improve your mental performance. Ketones are a good source of fuel for your brain. When you decrease the carbohydrate content intake in your body, you avoid the increase in blood sugar levels. Hence you can improve the mental focus and concentration. While the increased intake of fatty acids can have impact to our brain’s function.
The ketogenic diet has been used in the early 1900’s to treat epilepsy successfully. It is still one of the most widely used therapies for children who have uncontrolled epilepsy today. One of the main benefits of the ketogenic diet and epilepsy is that it allows fewer medications to be used while still offering excellent control.
Cholesterol & Blood Pressure
Keto diet also improves triglyceride levels and cholesterol levels associated with arterial buildup. More specifically low-carbohydrates, high fat-diets show a dramatic increase in HDL and decrease in LDL particle concentration compared to low-fat diets. Many studies has shown that low-carbohydrates diets has better improvement in blood pressure over other diets.
Lower Insulin Levels
Insulin resistance can lead to type 2 diabetes, if it’s not treated or taken care of. An ample amount of study shows that a low carbohydrate, ketogenic diet can help people lower their insulin levels to healthy and improved ranges. By eating foods which containing rich in omega-3 fatty acids, you can benefit from insulin optimization through keto diets.
Acne is a long term skin disease that occurs when hair follicles are clogged with dead skin cells and oil from the skin. It is characterized by blackheads or whiteheads, pimples, oily skin, and possible scarring. By switching to keto diet you can have improvements in your skin. A study has shown that when switching to a low-carbohydrate diet there is a drop in lesions and skin inflammation.
Do’s And Don’ts On A Keto Diet
Do Not Eat
- Grains – wheat, corn, rice, cereal, etc.
- Sugar – honey, agave, maple syrup, etc.
- Fruit – apples, bananas, oranges, etc.
- Tubers – potato, yams, etc.
- Meats – fish, beef, eggs, chicken etc.
- Leafy Greens – spinach, leaf cabbage, etc.
- Vegetables – broccoli, cauliflower, etc.
- High Fat Dairy – hard cheeses, high fat cream, butter, etc.
- Nuts and seeds – macadamias, walnuts, sunflower seeds, etc.
- Avocado and berries – raspberries, blackberries, and other low glycemic impact berries.
- Other fats – coconut oil, high-fat salad, saturated fats, etc.
Create Your Own Keto Plan!
Use a guideline to create something that fits into your life and schedule. Turn your body into a fat burning machine!
Great snacks for a keto diet include pieces of meat, cheese, olives, boiled eggs, nuts and dark chocolate. And when eating out in a restaurant, select a meat, fish or egg-based dish. Order extra vegetables instead of carbohydrates or starches, and have cheese for dessert.
Supplements For A Keto Diet
- MCT Oils: These are added to drinks or yogurt. It provides energy and helps to increase ketone levels.
- Caffeine: They can benefits for energy, fat loss and performance.
- Whey: Half a scoop of whey protein in your shake or yogurt to increase your daily protein levels.
A Ketogenic diet can be great, but it is not for everyone. These diets can be great for people who are trying to reduce their weight, or diabetic people, or people who are trying to improve their metabolic health. It will be less suitable for athletes, bodybuilders, people who are trying to add weight etc. And if you are on any diet, not just the Ketogenic Diet, it will only work if you are consistent enough and use it in the long-term too.
“A diet is the penalty we pay for exceeding the feed limit.”
So let’s all stay healthy and fit. And stay away from diseases. LIFE IS PRECIOUS !