Many talk about it, but few know about the health benefits of the ketogenic diet. The ketogenic diet, or “keto” diet, is mainly based on the mechanism of ketosis. Ketosis is a symptom of altered metabolism of fatty acids. Ketosis involves the reduction or elimination of carbohydrates from the diet for a short period. By drastically reducing or eliminating carbs, increasing proteins and lipids, you can reduce fat accumulation to use for energy. The decrease in glucose levels will ensure that it will force the body to draw energy directly from fat.
How the ketogenic diet works
Like all diets, this diet involves goals and set times. They’re usually carried out in cycles of 21 or 30 days; although, some clinical studies also speak of 80 days. On the ketogenic diet, it is healthy to lose between 1 and 2 pounds per week.
Which diet is to be taken in the Ketogenic Diet?
Considering individual needs, the approach must be gradual and the regimen must be personalized. The suggested protein intake is about 1 gram per kilo of body weight per day, while the lipid intake varies between 15 and 30 grams per day. Again, the total kilo-calories must be between 600-800 per day. Protein intake and lipid intake must be added to the kilo-calories produced by the synthesis of ketone bodies. Ketone bodies are high in energy.
The benefits of the ketogenic diet
The benefits of a ketogenic diet are like those obtained from any diet that is low or even free of carbohydrates. However, the results could be greater in this case, considering that the ketogenic diet involves a significant drop in protein. We can find the benefits that can be obtained by following the ketogenic diet is weight loss, which is accelerated, and the reduction of acne (among the causes, excess sugar that could cause hormonal imbalance).
Blood sugar control
Keeping your blood sugar low is key to managing and preventing diabetes. The ketogenic diet is extremely effective in preventing diabetes. Many sufferers are also overweight, and this diet makes weight loss natural. As we have already said, it converted carbohydrates into sugar. People with diabetes are more likely than others to have insulin spikes, which have very unpleasant symptoms and can cause serious damage. A low-carb diet prevents these spikes and allows for greater control of blood sugar levels.
Ketones provide the brain with immediate fuel. Ketones are more potent than glucose, as we’ve seen, and can provide up to 70% of your brain’s energy needs (ATP), a more efficient source of energy than glucose.
Studies show that switching to the keto diet can protect the brain from cognitive decline and improve memory.
Easy weight loss:
If you want to lose weight, burn fat. In ketosis, we burn fat 24 hours a day.
Because of this and the other advantages of ketosis, weight loss is easier, more unnoticed, faster, and longer-term than most other weight-loss strategies.
The body regenerates during sleep and recovers from the exertions of the last day. The brain also processes information.
Since ketosis brings the brain more energy gram for gram and many “garbage disposal programs” in the body get going in ketosis, most ketarians report a decreased need for sleep and better sleep quality.
And healthy sleep is extremely important for the body!
The ketogenic diet was first used medically about 100 years ago. The patients were epileptic children. In a pure fat diet, i.e., strict ketosis, a very sharp decrease in epileptic seizures were observed.
It is quite conceivable that ketosis will also be very successful in children with ADHD, as the underlying biochemical mechanisms are very similar.
Less hunger and appetite:
Because of the stable blood sugar, the high satiety from food, and the changed hormonal situation, most ketarians report less hunger, appetite, and cravings. Therefore, your thoughts no longer revolve around food all day.
How can I enter a state of ketosis?
To enter and stay in a state of nutritional ketosis, the key is to reduce carbohydrates below 40-50 grams per day. Some people can get into it even by consuming a little more (especially if they play sports), while others reduce it by up to 20-30 grams.
This, therefore, means following a diet in which there is a high intake of fatty foods (70/75%) and a moderate intake of proteins (equal to about 20%) with carbohydrates reduced to about 5/10%. This way, your body can still generate the glucose it needs, but in small quantities.
Some useful tips to achieve and maintain the best state of ketosis:
Try intermittent fasting – skipping breakfast, or dinner can easily help you fast for 16 to 18 hours and reach ketosis more quickly.
Do not fear fats
- We have judged them enemies for many years, while now foods like avocado, coconut oil, and nuts are considered health-friendly foods. However, they must never be Trans and hydrogenated fats, which are harmful to anyone.
Exercise when you can
- As we said, the early stage of ketosis can be debilitating. However, we recommend you do some walking and light activities until you are no longer energetic. Movement simplifies ketogenesis.
Side Effects and Dangers of Ketosis
Let’s go back to the early stage of ketosis: the side effects that typically occur after starting a ketogenic diet or fasting are never pleasant. The body becomes accustomed to using ketone bodies. Therefore, the body go into a “withdrawal crisis” from sugars.
There is talk of ” keto-flu ” or “ketogenic flu,” and its symptoms include headache, brain fog (mental confusion), general weakness, dizziness, irritability, and even intestinal discomfort such as constipation and cramps. In this phase, it’s useful to use mineral salts and drink water.
However, some people should make sure to always seek medical attention before going into ketosis. Among them, we find:
- Diabetic patients are taking insulin.
- People who take high blood pressure medications.
- Anyone with heart, liver, or kidney disease.
- Subjects who have undergone gastric bypass surgery.
- Pregnant and breastfeeding women.
- Anyone suffering from any medical condition with pharmaceutical treatments.
These were the known benefits of the ketogenic diet – with an explanation. I hope that you have also convinced yourself of the advantages and are just as much a fan of ketosis as we are.