Having an understanding of what goes on with the body on a ketogenic diet will help to understand how to best use it. On a first note, one should remember that this was meant to lower the number of carbohydrates while focusing on increasing the number of fats. Weight loss can be expected from dieting and, in addition, health benefits!
We do know that the ketogenic diet has other names, including keto diet or low carb diet; what one should know is that it is very important to be as informed as possible before starting it. After all, a great deal of caution and effort is needed.
This is because it may not be easy to adopt the new eating habits that this type of diet requires. Moreover, for avoiding unbalancing the body is a must.
Interested in the topic? Keep reading!
What is the ketogenic diet?
As mentioned above, ketogenic diet is essentially an extreme restriction of carbohydrate intake. The name was derived from a word “ketosis” – a state of metabolism when it is going to keep maintaining the organism . This includes burning fat as a result of a radical removal of carbohydrates.
Carbohydrates are nutrients that give energy to the body, and they help acquire lean mass. It leads to a loss in weight because of its existence, but was introduced in 1920 as a method for treating epilepsy.
It works by making the body look for alternative sources of fuel to maintain a state of health. The most important of these should be fat, which will comprise the largest source of nutrient consumed in the ketogenic diet. Besides, the practice also leads to what are known as ketone bodies. They lower the secretion of ghrelin, which is the hormone responsible for appetite.
In effect, the ketogenic diet can be comfortably incorporated into the weight loss intervention. It also assists in lowering the blood sugar level which in turn decreases the risk of developing illnesses like diabetes. However, it poses a lot of risks and side effects, especially if taken for a long duration, and so care is paramount.
How does the ketogenic diet work?
The ketogenic diet is popular; hence it is capable of achieving what it was made for. To do so, you need to realise it and implement it the correct way. So, follow the steps below!
Medical consultation
It all starts with a consultation with a health professional to understand each person’s energy needs. In this sense, he or she must consider the level of physical activity, age, weight, sex, and height. Then, a limit of carbohydrates consumed daily must be established. In general, the recommendation on the ketogenic diet is to consume less than 50g per day.
This is 150g less than most people usually eat. However, doctors do not usually separate the exact amount of calories consumed in each meal. This is because each person feels a greater or lesser nutritional need at different times.
Carbohydrate shortage period
The ketogenic diet is restrictive and requires adaptation so that the body does not “get used to it” and you can avoid carbohydrates. This way, it is possible to induce the ketosis process. Thus, the minimum duration of this stage should be 2 to 3 weeks , and can reach up to 6 months.
In the first few days, during the adaptation phase, the individual may experience increased fatigue and mood swings as side effects. However, the body gradually gets used to it, enters ketosis and starts to produce energy from fat.
An alternative to speed up the ketosis process is to practice intermittent fasting . This involves eating food for a period of time and fasting for the remaining hours. However, not everyone is suitable for this practice, which requires medical evaluation to avoid problems. Following intermittent fasting on your own poses numerous risks.
Reduction in protein intake
In addition to significantly minimizing carbohydrate intake, protein intake must be controlled . After all, excess protein can be converted to glucose, which is a source of energy for the body.
Thus, the process of ketosis is negatively affected because the actual source of energy should be fat. Thus, it is recommended that in the ketogenic diet, consumption must be 10% carbohydrates, around 20% protein and 70% fat . .
Evaluation of the onset of ketosis
In any case, there are ways to determine whether someone has entered ketosis. These include urine tests, blood tests, and breath tests . They work by measuring the amount of ketones your body was able to produce.
Finally, do pay attention to the warning signs of ketosis. These are sudden excessive thirst, reduced appetite, dry mouth, and incessant urination. Generally, the process starts as early as on the 7th day, but there is nothing like a golden rule in this case.
What is on the menu in a ketogenic diet?
As you can see, there are foods that are more recommended than others on the ketogenic diet. This is the case of foods that have fat as a property, found in oilseeds and vegetable oils , such as chestnuts, walnuts, olive oil, sesame, etc.
In relation to the carbohydrates intake, they need to supply fiber and phytochemicals . This is true for sweet potatoes, cassava, fruits, whole-grain pasta, oats, etc.
What foods are to not be eaten on the ketogenic diet?
Just like there are foods that can be taken as well as considered for support, there are foods that are not allowed. In case this is not so, then your diet will not be healthy and may risk harming your health. Accordingly, you should get rid of fast foods , sweets, ultra-processed foods, refined flour, bread, pasta, alcohol, simple sugar and artificial additives from your diet. In fact, some of the foods listed contain very high levels of carbohydrates.
What Precautions does one need to take on a ketogenic diet?
The ketogenic diet can be safe for anybody if proper precautions are followed. These include gradual transition to get your body used to it. In any case, remember to talk to your doctor for further guidance, depending upon your needs.
Are doubts regarding how the ketogenic diet works cleared up? Putting it into practice may help you lose weight and, as a result, enjoy an improved quality of life owing to a reduced risk of various diseases , such as cardiovascular and cerebral diseases.