Moselty The ketogenic diet is a special type of waste management program that has its science behind low carbohydrates in our body. Carbohydrates are one of those food diets that our bodies depend on to remain active and functional. Our body also depend on carbs for there to be a balance of nutrients in our body system; low carbs may, for instance, lead to a disease known called Hypoglycemia or low blood sugar. However, you don’t have to worry about that since ketosis is a smart way to maintain required sugar levels as well as shed the excess fats from your body. A lot of studies have been conducted which have confirmed the importance of ketogenic diet program for weight loss. Ketosis is also believed to help manage other diseases like diabetes, Cancer, epilepsy and Alzheimers.
The Science behind ketogenic diet (ketosis)
Apart from carbohydrates being used to control the glucose level in our system, they are also used as energy making foods. Therefore, when we have a high concentration of carbs, our body tend to broke them first to act as a source of energy that is used for the proper functioning of the body. However, when it is in low concentration, our body system has been designed in a very smart way that it can utilize the little carbs for other crucial functions of the body. It then turns on the body fats which are also a source energy that can only be used when the after excess carbohydrates have been depleted. Isn’t that what you want? Ketogenic is a low-carb and high-fat diet that is introduced to our system, with limited levels of carbs that can only serve the other essential functions and not energy formation.
What are the Different Types of the ketogenic diet?
Ketogenic diet comes in different forms depending on the food composition of the diet with a common bottom line which is always low carbs concentration. The first and very common diet program is the standard ketogenic diet (SKD) which contains 75%, 20% and 5% for fats, proteins, and carbohydrates respectively. The second type of ketosis is cyclical ketogenic diet program that uses a particular cycle like for instance five days of ketosis followed by two days of high carbohydrate consumption. We also have the targeted ketogenic diet which allows you only to add carbs during exercises and finally high- protein ketogenic diet is more of SKD only that the protein concentration is higher than in SKD with carbs remaining constant. All the above programs can be of great help in fats management; although, most studies recommend SKD as being the best and most appropriate among the four.
How Ketogenic can Help you lose weight
A lot of research have been conducted analyzing the relationship between ketosis and weight loss. Most of these studies indicated that this regime at one point suppresses our appetite. This is mainly associate with a high amount of proteins consumed in the process which tends to make us get full faster. However, this should not worry you as you can indulge in recommended habits to regain your appetite without necessarily increasing your levels of carbs. Note that ketogenic diet can only help you if some carbs remain significantly low, which means that any regime that results in more consumption of fats would be a zero work for you. Remember that, our excess weight only comes from the excess fats in our body and that is what you want to get rid of. The more the carbs, the more the energy and the more the body fats being made from the excess carbs.
Can ketosis help you manage Diabetes and Prediabetes?
To start with, you should know that diabetes is characterized by changes in metabolism, glucose concentration, and the impaired insulin functions. A good number of studies have been conducted to try and prove the relationship the same with more of them turning positive For instance, one of the studies found out that ketosis to a large extent reduces cases of diabetes type 2 and Prediabetes. Another study indicated that ketosis increased insulin sensitivity. However, one thing that all those studies have in common is the fact that, in the long run, ketosis helps regulate the sugar levels which is the main causes of the above problems. However, you should not that, it is not a guaranteed method to cure them, but it can be a step towards managing such problems in the long run.
What are the other Benefits of Ketogenic Diet?
As noted above, there is a lot more benefit of ketosis apart from weight management. Some of them include heart diseases which are either caused by blood pressure or fats accumulation. Ketosis can also help you prevent some types cancer as well preventing the growth of the tumor. It can also be used to prevent progression of Alzheimer. Research indicates that it can also help reduce seizures in epileptic children, improve the symptoms of Parkinson’s disease, manages acne and polycystic ovary syndrome through reduction of insulin, the cases of concussions or brain injury are also reduced and many more benefits.
What foods should we take or avoid in ketogenic diet?
When planning your diet, always have in mind that you are trying to minimize carbohydrates concentration and increasing amount of other food nutrients significantly. Anything that affects the amount of glucose in your system should highly be avoided. Among the foodstuffs to avoid include sugary foods like the cakes, grains like wheat based products, beans or legumes, root vegetables like potatoes, low fats products that are mainly rich in carbs, unhealthy fats like processed vegetable oil, alcohol, and sugar-free products.
Instead, you should ensure that your diet is made of the nutrient such as meat, especially red meat or steak, fatty fish, pastured eggs, cream, and butter. Others include unprocessed cheese, nuts and seed like the pumpkin seed, healthy oils like the coconut oil, avocados, low carbs vegetables, condiments like salt not forgetting healthy spices and herbs. The list is endless, just make your research on the best ketogenic diet on the internet or health specialist and be sure to get the most appropriate that will suit your standards and needs.
For the above foods to food diet to work for you, it is always advisable to come up with individual programs of food to consume during the week and especially in the breakfast. If possible, you should not repeat any food product twice a week. You should, therefore, choose if possible with the help of an expert which food to consume in what day and make it your routine.In case you hungry in between the meals there are those recommended foods to take like the cheese with olives, fatty meats and fish and all other keto-approved snacks.
What are some supplements for a ketogenic diet?
Although supplements are not highly recommended for ketosis; some of them like MCT oil which is added to oil can increase ketone levels. Minerals can also be important to start out; caffeine can also act as a source of energy, exogenous ketones to raise the ketone levels and also whey can be used to increase intake of proteins.
Is there any side effect of Ketogenic diet?
Like any other weight management program, ketosis also comes with its side effects most of which are easy to manage within a couple of days. They include lack of enough energy, nausea, lack of appetite, digestive discomfort and decreased exercise performance. To manage such effect that comes due to body resistance to the new changes in your diet, it is always advisable to make it a gradual process. This will make your body to slowly adapt to the new program which will make it come up with countermeasures to manage the situation. You should also put in place measure to ensure water concentration in the body that may come as a result is not affected by for instance taking more salt and minerals. However, if the system persists, then you should always visit a doctor.