Did you know the ketogenic diet helps you with blood sugar control and losing weight? Since the keto diet removes almost everything that is high in carbs, your body has to burn fat as its fuel source instead of sugar. Some of the benefits for having the keto diet include: weight loss, improving your heart health, and even cleaner skin. Still, despite all the health benefits, the ketogenic diet remains full of risks.  You will understand all of the significant advantages of the ketogenic diet after reading this guide. 

What is keto diet? How does it work?

A high-fat, low-carb diet that forces the body to enter a state called ketosis where it burns for fuel rather than carbs, the keto diet proves to reduce considerably the intake of carbohydrates and depletes the body's sugar reserve. It utilizes the storages of fats as energy for ketones, bringing upon some benefits from this metabolic shift such as loss of weight, increased energy, and mental clarity. For a diet, it usually recommends a prescription of 70% calories in the form of healthy fats, 25% from protein, and only 5% as carbohydrates. 

Overview of the ketogenic diet

The keto diet is comprised of high fat, moderate protein and very low in carbs. Carbs are restricted to levels less than 20-50 grams per day, forcing the body to dip into the sugar supplies because this provides the needs of the body, and then the body burns out its fat supplies to produce energy, known as ketones. This state of metabolism is called ketosis and apparently leads to weight loss.

There are two types: the Standard and Cyclical Ketogenic Diets. However, it can only be achieved after a couple of days, and overabundant protein in the diet would delay the achievement of ketosis.

• Weight Loss: The keto diet will encourage the burning of fat, thus helping in burning fat and weight loss.
• Blood Sugar Control: This diet may also stabilize blood sugar so helps those suffering from type 2 diabetes.
• Heart Health: The keto diet promotes better fats and encourages less consumption of processed carbs, ensuring cholesterol levels and, therefore, heart health.
• Reduced Appetite: A person following a diet high in fat will have the sensation of fullness, which will help in maintaining calorie deficiency.
• More Mental Clarity: It provides efficient brain fuel because of the presence of ketones, which further helps to enhance focus and concentration.
• Energy Boost: The body gets used to burning the fat, thus increasing energy almost for the whole day.
• Antiepileptic drug: This decreases the relapse of the seizures, particularly in children suffering from epilepsy that is medication-resistant.

What are the Health Benefits and Risks of Keto?

The following are specific benefits of the ketogenic diet:

• Weight Loss: The keto diet most probably helps in losing body fats due to the fact that it burns fats as an energy source instead of carbs.
• Better regulation of Blood Sugar: The diet can stabilize the levels of blood sugar and thus benefit those individuals who suffer from type 2 diabetes or those prone to this disease.
• Heart Health: The ketogenic diet improves cholesterol levels, and heart health will increase because of increased healthy fats from avocados, nuts, and other sources, naturally reducing processed carbohydrates.
• Increased Brain Power: Because the brain uses ketones, the better fuel coming from fat, most people can be even more focused, concentrate even more and think more clearly.
• Decreased Appetite: High-fat foods often make people feel full most times, hence easily creating a platform for them to maintain a calorie deficit.
• Increased Energy: Since a body is getting used to the burning of more fat as its energy source, most people feel energetic all the time.
• Epilepsy Treatment: This is the very outset for which the keto diet was first developed, and it has been proven in practice that the keto diet actually reduces the relapse of seizures, especially in children who suffer from epileptic seizure which is drug-resistant.

The ketogenic diet has several advantages

But it also has some drawbacks.

• Kidney Stones: Excessive consumption of fats and proteins increases the vulnerability of the human body to attacks from kidney stones.
• Liver Conditions: High fat consumption further loads the liver, especially for people who might already have some degree of liver conditions.
• Keto Flu: The term keto flu has been used in describing the flu-like symptoms that many have to endure in getting into ketosis and these include, headaches, exhaustion, nausea, lightheadedness, and irritability.
• Higher cholesterol: Other individuals will still enjoy better quality health for the heart, but some will even mention the need to experience an increase in levels of LDL cholesterol, otherwise known as "bad" cholesterol, thus raising the risk factor for heart disease.
• Digestive Problems: Other forms of digestive discomfort and diarrhea can be an indicator of a low intake of dietary fiber.
• Potential Risk for Disordered Eating: For some, the restrictive nature of a keto diet might influence eating behaviors in unhealthy ways or relate to food in unhealthy ways.
• Nutrient deficiency: The diet would compromise with key nutrients such as fiber and vitamins A, C, and K, as the restrictions on several food groups.

Low levels of insulin in this case combine with ketogenesis, preventing fats and glucose from being stored. It instead induces the breakdown of the stored fat into fatty acids. The latter combine with other components to form ketone bodies that are acetoacetate, beta-hydroxybutyrate, and acetone. [1] [2] [3]

In a condition called "nutritional ketosis," these ketones can serve as an alternative source of energy. They are different from the dangerous ketoacidosis, because nutritional ketosis is believed to be harmless, and it is associated with mild, nonconsequential levels of ketones compared to the considerable changes in blood pH that occur in ketoacidosis.

What are the Nutritional Strategies for a Successful Keto Diet?

Consider these critical nutritional plans to maintain safe compliance to a ketogenic diet.

• Healthy fats should dominate the calorie intake: avocados, olive oil, nuts and seeds.
• Some proteins: These are available in moderate amounts but in excess amounts do not interfere with the initiation of ketosis. Meat, fish, and egg are included in this category.
• Low Carbs: This diet will include low Carbs and The carb intake will be very low; about 20-50 grams a day. Incorporate non-starchy vegetables like the leafy greens, cauliflower, and zucchini.
• Hydration: Drink much water that will hydrate the body while it's getting adapted into ketosis.
• Electrolyte Balance: The levels of electrolytes such as sodium, potassium, and magnesium shall be maintained right because within keto diets imbalance is easily induced, especially at the initiation stage.
• Meal planning: As a way of managing before the onset of hunger, one must plan ahead so not to grab into unwanted keto-friendly foods.

Some of the tips given above will make it possible not to lose a healthy diet when on the ketogenic diet. 

What should you eat on a keto diet?

It has healthy unsaturated fats. Sources include nuts, seeds, avocados, tofu, and olive oil. In the diet, higher saturated fats appeared in oils and butter. 

1. The protein sources can be a mix of the lean proteins and the others high in saturated fats, such as beef and pork.

2. Most fruits have low carbohydrate intakes but are allowed in small portions of berries, and to an even greater extent, low-carb vegetables like leafy greens, cauliflower, and broccoli are encouraged.

Which Foods to Avoid on a Keto Diet?

On a keto diet, grains that contain high carbs will not be used. These include bread, pasta, rice, and cereal. Other ingredients that have to be avoided are sugar foods. That is sodas, candy, cakes, pastries, and sugary snacks due to their high levels of carbs. Also, potatoes, corn, peas, carrots, and all legumes like beans, lentils, and chickpeas are totally avoided. 

Skimmed milk or low-fat yogurt, any kind of processed dairy products, are strictly forbidden. A keto diet forces one to avoid foods like chips, crackers, and any other packaged snack containing hidden sugars and very high levels of carbs.

Conclusion:

Keto diets have become really popular in India, considering the benefits it provides, such as weight loss, better blood sugar control, and more profound mental clarity. But still, it has to be followed with immense care because of people eating high-carb foods, but this diet focuses on healthy fats and moderate protein. Most importantly, hydration has to be maintained strictly because in the initial stages of the keto diet, fluid loss is sure to occur. Proper planning and assimilation approach result in a mighty body and mind for the improvement of general health. Keep hydrated, choose the right foods, and stay healthy on your journey of keto.

FAQ’s:

1.Can the keto diet be sustainable long-term?

Some individuals can follow the keto diet sustainable long term once there is careful selection with balanced food choices. However, it may need several adjustments over time for nutritional needs to be met and to ward off any side effects.

2.How does a keto diet impact athletic performance?

The keto diet impacts athletic performance as high-intensity activities are weakened by low carb availability. However, it may be able to enhance endurance and fat oxidation for long-term energy during adaptation.

3.What are the signs of keto flu?

Keto flu is the phrase given to the symptoms of fatigue, headache, nausea, dizziness, irritability, and muscle cramps which a person feels during the adaptation period when their body adapts to burning fat so as to fuel its needs. Symptoms last usually for days up to one week.

Dr. Alakha AS, BAMS

Dr. Alakha graduated, BAMS physician from MGR University P.S. Varier Ayurveda College in Kottakkal