Hello everyone. It is amazing to see that technology has educated all of us in every field of our life. Starting from Newton’s Law to Cheese Bread recipe and certainly the connection between them, like e.g. If one eats cheese bread (action) everyday one will get fat and constipated (reaction) and if one eats only cheese, cheeses and more cheese without bread, one will become thin and smart (ketogenic diet). Okay, now I finally understood that it’s not the cheese that is making us fat but the demon is the bread. Again, the nutritional label says 100 grams of cheese contains 33 grams of fat whereas bread contains only 3.2 grams. Confusion, confusion and confusion.
Don’t worry, today I am going to shed some light on Ketogenic or Keto diet. Approximately one in every ten client comes to me for a Keto diet or some who is practising Keto Diet and wants to master it and some who are the victim of this famous fad diet. Why am I calling it a fad diet? We will soon realise. In this article I will be covering-
What are ketone bodies and what is a ketogenic diet?
History and Origin.
Why ketogenic diet was common among hunter gatherers?
Who all should adopt and under what conditions?
Ketogenic diet for obesity?
What are ketone bodies and what is ketogenic diet?
Ketone bodies are produced by the liver and used peripherally as an energy source when glucose is not readily available. Ketones are always present in the blood and their levels increase during fasting and prolonged exercise. There is absolutely normal to have some ketones in our blood.
The ketogenic diet is a very low carb, high fat diet. A ketogenic diet primarily consists of high-fats, moderate-proteins, and very-low-carbohydrates. The dietary macronutrients are divided into approximately 55% to 60% fat, 30% to 35% protein and 5% to 10% carbohydrates. Specifically, in a 2000 kcal per day diet, carbohydrates amount up to 20 to 50 g per day. This reduction in carbs puts our body into a metabolic state called ketosis. When this happens, our body becomes incredibly efficient at burning fat for energy. It also turns fat into ketones in the liver, which can supply energy for the brain.
History and Origin
The ketogenic diet was originally created as a therapeutic diet to successfully treat epilepsy almost one hundred years ago.
Dr. Wilder was the first to formulate the hypothesis that the ketogenic diet would be beneficial for reducing the number of epileptic attacks in people affected by epilepsy in the 1920s. After observing that fasting seemed to reduce the number of epileptic attacks, he tested the theory that a diet high in fat and very low in carbohydrates would also be beneficial. The multiple studies that Wilder and his team conducted all found out that a ketogenic-style diet was beneficial for managing epilepsy.
Why ketogenic diet was common among hunter gatherers?
In times of abundance, our bodies fill up glycogen stores and begin to store additional energy as fat. In hunter-gatherer times, this was beneficial because their bodies pulled from fat stores when food supply was low, such as famine and seasonal hunger.
Current diet scenario:
Unlike a diet rich in fruits, vegetables, herbs, and whole grains that our ancestors ate, current era diet is rich in refined carbohydrates and processed fats. These carbohydrates tend to be void of fiber, vitamins, and minerals.
While the consumption of complex carbohydrates is linked to a reduction in the risk of chronic disease, the consumption of refined carbohydrates and trans fats is linked to a number of chronic diseases, including obesity, type 2 diabetes, heart disease and cancer.
What Happens When We Eat Mostly Fat?
The ketogenic diet is based on a high, steady supply of fat, a moderate supply of protein, and a very low supply of carbohydrates. On the keto diet, the body goes into a steady state of breaking down fat in the body or from the diet into ketones, and our cells use these as energy. Most organs in the body can use ketones instead of glucose as energy. The muscles, the heart, and the brain, which have high energy demands, use ketones most readily.
However, the liver cells, also known as hepatic cells, cannot use ketone bodies as fuel, so they continue to need glucose to function. This means that even people on very-low-carbohydrate diets, like the ketogenic diet, need to continue to consume some glucose-containing carbohydrates to prevent muscle breakdown.
Who all can adopt ketogenic diet?
One meta-analysis looked at the effect of the ketogenic diet in children with epilepsy. The research showed that infants on the ketogenic diet for more than one month had a reduction in epileptic attacks by up to 50%, and 33% of infants no longer had any seizures after being on the ketogenic diet.
The use of the ketogenic diet in people with cancer is one controversial topic. According to the theory, the nutritional ketosis caused by a ketogenic diet could cause oxidative stress in cancer cells but not in healthy cells. Experiments in animals have shown that the ketogenic diet is effective against the metastasis (spread in different parts of the body) of cancer. Specific case studies for certain cancers have shown some evidence of cancer regression.
Ketogenic diet for obesity:
Pros: The major benefit of the keto diet is that it does work so one loses weight.
Cons: The keto diet can be an effective way to reduce excess body fat but there are several cons that should be noted by anyone wanting to follow this eating plan. In fact, the keto diet has serious risks. For one thing, it’s high in saturated fat, which has been linked to heart disease. Additionally, a nutrient deficiency and constipation could occur since the keto diet is very low in fibrous foods such as fruits, vegetables, and whole grains. Liver problems for those with existing liver conditions could possibly worsen since the keto diet puts stress on the liver, and kidney problems could also occur If one is still considering going on the keto diet, work with a knowledgeable practitioner or seek out a registered dietitian with experience in prescribing it and avoid any adverse effects. Ketogenic diet can be adopted to attain ones weight loss goals for about 2-3 months to 2 years under medical supervision. But certainly this is not a sustainable diet. Maintenance of the lost weight would be also a matter of concern.
It’s an expensive diet.
Generally this diet included very specific foods therefore social eating becomes a challenge.
ConclusionIt is a very scientific diet and should be followed carefully. With such a conscious efforts one can adopt a much simpler diet which would be sustainable, full of nutrition, will bring weight loss and good health, can be easily practised in social gatherings, take care of deficiencies, excellent for all the internal organs and can be adopted as a part of lifestyle.