What is a keto diet and how it works?

In 1920, the ketogenic diet was first employed to treat epileptic patients who had frequent seizures. Fasting reduced the number of attacks. More recently, it's been utilized in weight-reduction programmed for those with severe obesity and in clinical cases where quick weight loss is required. The goal is reached by lowering glucose intake from carbs, which results in an increase in ketone bodies and blood acidity (pH) ( ketosis ).

What is the Ketogenic Diet and How Does It Work?

Proteins and lipids are the primary energy sources, and ketone bodies, which are needed by the muscles and the brain, are generated from them. Carbohydrates are almost completely missing. Ketone bodies are generated when a person fasts for an extended period of time or has a high temperature. The breath is garlicky in these circumstances. To avoid negative health effects, this slimming plan must be followed for a few months with the help of a nutritionist.

The ketogenic diet has both benefits and drawbacks

The ketogenic diet is recommended for epilepsy, athletes who need to "build up," extreme obesity, migraine, sleep apnea, diabetes, hypercholesterolemia, and hypertriglyceridemia, among other conditions. When blood sugar rises after a meal high in carbohydrates, sugars, the reduced quantity of carbohydrates in the diet slows cholesterol synthesis, which is activated by insulin when blood sugar rises.

In people with impaired renal function, arterial hypertension, hepatic insufficiency, diabetes I, pregnancy, and constipation, the increased introduction of dietary proteins contraindicates the diet.

To avoid deficiency symptoms caused by a lack of fruits and vegetables (carbohydrates), supplements must be used to meet the daily need.

How you lose weight?

Many people wonder why the ketogenic diet allows you to lose weight so quickly when compared to other diets. According to more recent studies, the most likely mechanism (see bibliography) that leads to weight loss is a higher protein intake compared to carbohydrates. This activates and strains the metabolism, causing it to "burn more calories." In a nutshell, the following mechanisms have been proposed:

• Reduced appetite as a result of protein's satiating impact
• Hormones that affect appetite are acted upon, resulting in a reduction in hunger.
• Ketone bodies, which are generated when fat is consumed as an energy source (oxidation), have a suppressive effect on appetite.
• Low sugar intake leads to less fat development.

Ketones can improve mood in overweight people, with the exception of the first week, when there may be weariness and drowsiness, both of which are temporary.

On the ketogenic diet, there are foods to eat and foods to avoid

The ketogenic diet is based on the following principles:

• Reduced carbohydrate intake - Carbs comprise carbohydrates and are the source of energy for our cells, particularly neurons. In the absence of carbs from fruits and vegetables, the body "burns" lipids for energy.

• Increased protein and fat consumption without increasing total caloric intake. Polyunsaturates must be abundant in the fats (derived from dried fruit, extra virgin olive oil). The amino acids found in animal-derived proteins are required for the body to synthesize the glucose it requires.

The things to include in a proper ketogenic diet are:

• Red and white meat, cold cuts ( bresaola, lean raw ham), blue fish, salmon, and low-fat cheeses are all good sources of protein.
• Fats: extra virgin olive oil, dried fruit
• Low-glycemic-index carbohydrates include broccoli, asparagus, mushrooms, celery, strawberries, melon, and avocado.
• Carbohydrates with a high glycemic index are restricted, including those derived from wheat (pasta, bread, pizza), rice, lentils, ice cream, and fruit juices.

Maintenance

After achieving the ideal weight, carbs will be gradually reintroduced, while protein and fat percentages would be lowered. It will begin with people who have a medium glycemic index and go to those who have a high glycemic index (derived from wheat).

Duration of the ketogenic diet

The minimum period, according to most authors, is 3 to 4 weeks. The weight-loss program should not last more than a year. Taking some days off with a more balanced diet, such as the Zone diet, is recommended during the diet to recover glycogen reserves, which are a reserve sugar.

Is there a weight gain after the ketogenic diet?

Diet suspension must be done with caution to minimize the possibility of rapid weight gain and weight loss halting.

The weight loss is sustained for at least 6 months in the short term. In the years that followed, it was discovered that the overall weight loss was 10% of the beginning weight. To minimize abrupt weight gain, I prefer to gradually transition patients who have followed the ketogenic diet to the Zone diet at the end of the food plan. This maintains your weight loss and allows you to transition to a healthier, more balanced diet, such as the Zone diet.

Notice

The ketogenic diet does not have to be followed for long periods of time. Short periods of fasting should be alternated with a balanced meal containing no more than 40% of calories from carbohydrates, as in the Zone Diet.

To maintain a decent psychophysical balance, the organism, particularly the nervous tissue, requires roughly 200 g of carbs every day. As a result, if you begin this diet, you may experience fatigue, irritability, and a loss of concentration, especially in the first week.

In conclusion, the only problem you will have with this diet is introducing carbohydrates: in fact, you will be unable to do so except in small amounts of low-glycemic-index carbohydrates, which are already scarce.