What is Ketogenic Dieting
A ketogenic diet is well known for being a low carb diet, where the body produces ketones in the liver to be used as energy or else we can say The ketogenic diet is based on the principle that by reducing the body of carbohydrates, which are its primary source of energy, you can force the body to burn fat for fuel, thereby maximizing weight loss. When you eat foods that contain carbohydrates, the body converts those carbohydrates into glucose, or blood sugar, which is then used for energy. It is known by many different names – ketogenic diet, low carb diet, low carb high fat (LCHF), etc. When you eat some high amounts of carbs, your body will produce glucose and insulin. Glucose is the easiest molecule for your body to convert and use as energy so that it will be selected over another energy source. Insulin is produced around the body to process glucose in your bloodstream.
How the Keto Diet Works
The ketogenic diet is a high fat, moderate protein, low carbohydrate eating pattern, which differs from the usual, healthy eating recommendations. Many nutrient-rich foods are sources of carbohydrates, including fruits, vegetables, whole grains, milk, and yogurt. On a keto diet, carbs are severely restricted from all sources. With the goal of having less than 50 grams of carbs per day, keto dieters often consume no bread, grains, or cereals. And, even fruits and vegetables are limited because they, too, contain carbs. For most people, the keto diet usually requires major changes in eating.
How do you follow a ketogenic diet?
There are many types of keto diets, but essentially, to get the condition of ketosis, you must severely reduce the amount of carbs you eat. (You can use this ketogenic calculator to create a custom meal plan.) Data suggest that the average American person consumes 47.4 percent of their daily calories from carbs over the age of 20, and those over the age of 20 The average American woman consumes 49.6 percent of her daily calories. Carbohydrates. But in the classic ketogenic diet, which was originally used to manage seizure disorders, 80 to 90 percent of calories come from fat, 5 to 15 percent from protein, and 5 to 10 percent from carbohydrates. A modified version of the ketogenic diet, which allows you to eat protein more generously 20 to 30 percent of your total calories with the same carbohydrate restriction, is the more commonly used version of the diet today. Some of the objectives of the latest version of the ketogenic diet are weight loss, weight management, and improved athletic performance.
This eating pattern is not recommended for individuals with:
Eating disorders or a history of eating disorders
Gallbladder disease or those who have had their gallbladders removed
Also, there are both short-term and long-term health risks for everyone involved with the keto diet. Short-term health risks include flu-like symptoms. For example, stomach upset, headache, fatigue, and dizziness. This is called “Keto Flu”. Some people also have trouble sleeping. Cutting back high-fiber vegetables, fruits and whole grains can also increase the risk of constipation. Often keto dieters should take fiber supplements to help them stay regular, but this should be discussed with the health care provider. Long-term health risks of the Keto diet include kidney stones, liver disease, and a lack of vitamins and minerals. To limit carbs, many nutrient-rich vegetables and fruits are cut. Thus, intake of vitamins A, C, K and folate are usually low.