What Is Keto Diet and It's Effects On Your Health You Never Know

Over weight or obesity is the major problem around the world. Despite Continuous advancement of medical healthcare facilities obesity is still a major health hazard in the entire world. Diseases like hypertension, diabetes, heart problems etc are related with the obesity. 

Our unhealthy lifestyle and poor eating habits are the common causes of obesity. But thanks to experts, a ban Ed and we'll prepared diet plan can helps you to lose weight significantly over a period of time. A ketogenic or keto diet mainly consist of a low carbohydrate and high fat diet plan.

WHAT IS KETOGENIC DIET ?

Ketogenic diet plan is primarily for obese and overweight people. Ketogenic diet includes a very small amount of carbohydrates, a moderate amount of protein and a high amount of fat per day. If you are over weight or obese and taking keto diet then your eating pattern will be like this. 

HOW KETO DIET WORKS ?

1. Carbohydrates are the primary source of energy production in the body.

2. Low carbohydrate diet makes it reducing fast in the body and hence insulin secretion is also reduced. Thus body enters In a catabolic state.

3. When the quantity of carbohydrates is low available in the body, two metabolic process gluconeogenesis and ketogenesis.

4. Gluconeogenesis is the endogenous production of glucose in the body. When glucose availability drops, ketogenesis begins in order to provide an alternate source of energy in the form of ketone bodies.

5. Ketone bodies synthesized in the body can be easily utilized for energy production by heart, muscle tissue, and the kidneys.

6. Ketone bodies produce more "super fuel" than glucose. This allows the body to maintain efficient fuel production even during a caloric deficit. Ketone bodies also decrease free radical damage and enhance antioxidant capacity.

TYPES OF KETOGENIC DIET:

There are mainly 4 types of diet plan under ketogenic diet plan.

1. Standard ketogenic diet:

This is a very low-carbohydrate with moderate protein and high fat diet. It typically contains 70 per cent fat, 20 per cent protein and only 10 per cent carbohydrates.

2. Cyclical ketogenic diet:

This diet involves periods of higher carbohydrates in between the ketogenic diet cycles, for example, five ketogenic days followed by two high-carbohydrate days as a cycle.

3. Targeted ketogenic diet:

This diet permits adding additional carbohydrates around the periods of the intensive physical workout.

4. High-protein ketogenic diet:

This diet includes more protein and the ratio around 60 per cent fat, 35 per cent protein and five per cent carbohydrates but as can be seen, it is still a very high fat diet.

EFFECTS YOU SHOULD KNOW OF KETO DIET:

While taking Keto Diet, you may feel following short term problems:

1. Fatigue

2. Constipation
3. Headache

4. Bad breath
5. Feeling sick
6. Dizziness
7. Dehydration

BOTTOM LINE:

Keto diet is extremely popular diet plant for weight loss but it may have side effects. These include muscle cramps, bad breath, changes in bowel habits, keto-flu and loss of energy. Therefore it is important to monitoring of individuals on keto-diet closely once or twice a month for blood glucose, ketones cardiac and other parameters. 

Evidences from studies shows that the keto diet may be suitable for some people with some medical conditions, but there is very limited evidence that healthy people should use it as a long-term diet plan. studies have shown that low-carbohydrate ketogenic diets also reduce serum triglycerides (It is type of fat found in our blood) dramatically. If quantity of triglycerides increases in your blood it may increase your risk of heart disease.

Although, studies suggests, low-carbohydrate ketogenic diets have been shown to have immense benefits in blood sugar control. There are some reported beneficial effects on cancer and neurological disorders such as Alzheimer's disease and epilepsy

Reference:

www.ncbi.nlm.nih.gov/pmc/articles/PMC6251269/
https://www.ncbi.nlm.nih.gov/books/NBK499830/
https://www.healthdirect.gov.au/ketogenic-diet