What is Keto Diet?
Simply explained, a keto or ketogenic diet is an eating pattern in which we shift our body’s main energy source from glucose to ketones, putting our human body in nutritional ketosis. This is where the term “keto” originated.
The keto diet is basically an eating pattern in which the majority of our calories are met by dietary fats and the remainder by dietary protein, with dietary carbs being minimal.
To be in nutritional ketosis, one should consume 70-75 percent of their calories from dietary saturated fats, 15-20 percent from dietary first-class protein sources, and the balance from carbs. The ketogenic diet entails more than just dividing calories among macronutrients.
A ketogenic diet is all about picking the right foods rather than allocating calories. 70-75 percent of dietary calories should come from saturated fats such as ghee, butter, coconut oil, cream, lard, tallow, etc., 15-20 percent calories should come from first-class sources of dietary protein such as eggs, milk, and its products, meats, etc., and the remaining 5-10 percent calories can be fulfilled by carbohydrates such as vegetables and fruits, nuts, milk, and so on.
Choosing the correct carbohydrate source is also very crucial in a ketogenic diet; one cannot simply eat any carbohydrate source to complete their 5-10% of the calories.
Fruits such as mango and banana are not recommended when following a ketogenic diet due to their high glycemic load on the body.
Similarly, foods such as potatoes and carrots are not recommended and might knock you out of nutritional ketosis. When it comes to a ketogenic diet, grains and other agricultural products are a no-no.
What is the State of Nutritional Ketosis?
Nutritional ketosis is a natural metabolic state in which your body is primarily powered by fats and ketones rather than carbs (glucose). Nutritional ketosis occurs when carbohydrate consumption is reduced to the point that the liver can convert adipose tissue and dietary lipids into a fatty acid known as ketones, which are subsequently burned for energy.
Ketones, like glucose, are one of our bodies’ main energy sources, and when there isn’t enough glucose, our bodies opt to produce ketones through the nutritional approach we take in a ketogenic or keto diet. To achieve nutritional ketosis, we must limit our carbohydrate consumption to 30 or 50 grammes per day, depending on the individual.
When we limit our carbohydrate consumption to less than 30-50 grammes per day, our bodies opt to produce ketone bodies as part of the ketogenic diet.
Ketones, like glucose, are produced by our bodies around the clock; even when we are not in nutritional ketosis, our bodies produce ketones, and when we follow a ketogenic diet, our bodies produce glucose via the gluconeogenesis process, which is initiated by the liver.
It’s just a matter of dominance; if certain organs cannot survive without glucose, other organs cannot survive without ketones.
Why Keto Diet? How it Works?
The ketogenic diet was first promoted as a therapeutic diet rather than a way of life, and I believe we should continue to do so.
Previously, ketogenic diets were used on individuals suffering from epilepsy, Alzheimer’s, Parkinson’s, ADHD, Type 2 diabetes, hyper/hypothyroidism, chronic obesity, and other conditions. However, it has now devolved into a fad rather than a tool for medical treatment.
There are no arguments about its effectiveness in terms of fat loss, but adopting it as a lifestyle might gravely injure your body in the long run.
Yes, our liver can produce glucose via the gluconeogenesis process. But why would we want to push our liver and place an additional burden on it to accomplish something that we can obtain from some of the least toxic plant foods such as fruits, raw honey, veggies, roots and tubers, certain grains, and so on?
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- Keto Diet causes heart failures: No eating saturated fat cannot promote heart-related problems.
- Keto diet Causes Diarrhoea: It does cause diarrhea but for a short span which is also known as the adaptation phase and lasts for 3-4 weeks.
- Keto Diet Causes Muscle loss: Where it is not a muscle-building diet, it doesn’t cause muscle loss either. If taken care of dietary protein one can both retain and grow muscles in a ketogenic diet.
- Keto is bad for diabetics: Though there are some cases of ketoacidosis when performed a ketogenic diet, if done under supervision, one can simply avoid this state too.
- Keto is bad for your liver health: As discussed earlier when keto was used as a therapeutic diet it has shown some great results in curing Non-Alcoholic Fatty Liver Disease or NAFLD. But yes, in a long run it can put undue stress on the liver to produce glucose for your body to function.
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What is Keto Diet What is Keto Diet What is Keto Diet What is Keto Diet