Does keto diet really work ?
Low Carbohydrate and High Fat diet with Moderate amounts of Proteins
75% Calories from Fats
Proven Beneficial for Type 2 Diabetes Mellitus , Childhood epilepsy , Dementia , ALS (Amyotrophic lateral sclerosis) , After Traumatic Brain Injury , PCOS , some Cancers
What is keto diet ?
Low carbohydrate and High Fat diet with moderate amounts of proteins
How does Keto diet differ from Regular diet ?
Regular diet -
45-65% Calories from Carbohydrates
20-35% Calories from Fat
10-35% Calories from Protein
Keto diet -
75% Calories from Fats
20% Calories from Proteins
5% Calories from Carbohydrates
i.e.., In Ketogenic diet we are taking almost 4 grams of fat for 1 gram of (Protein + Carbohydrate)
Why Ketogenic diet became so popular ?
Keto diet is proven to be effective for short term weight loss & also studies show that it is also beneficial for Type 2 diabetes mellitus , Childhood epilepsy , Dementia , ALS (Amyotrophic lateral sclerosis) , After Traumatic brain injury , PCOS , some cancers
Do we really loose weight with Keto diet ?
Carbohydrates mainly glucose is the primary source of energy production in our body tissues . Since we have shifted to low carbohydrate and high fat keto diet our body is now deprived of glucose. As our blood glucose decreases , insulin secretion also decreases and our body enters into a Catabolic state.
now 2 things can happen -
1) Our body starts producing glucose by itself from non carbohydrate precursors
2) Our body enters into a state called "Nutritional Ketosis" (i.e.., Our body starts replacing Ketone bodies as the Primary source of energy instead of Glucose
But for ketone bodies to be produced our stored body fats must burn. So the stored body fats starts decreasing and thus we loose weight.
So , Yes Keto Diet works !
Are there any side effects of keto diet ?
Initially when body enters to a state called "Nutritional ketosis" People may have set of symptoms which are together called Keto Flu (Nausea , Vomiting , Dizziness , Headache , Insomnia and Sugar cravings. This occurs because our body is still adapting to Keto diet. These symptoms are temporary and resolves approximately within 2 weeks
Long term side effects include Kidney stones , Nutritional deficiencies , Fatty liver , Hyperlipidemia , cancers.
What precautions should we take when we are on keto diet ?
Maintain Proper Hydration to prevent dehydration (drink lots of water as when we are on keto diet our kidney starts excreting more water and sodium)
Increase sodium content in diet to prevent hyponatremia
Take electrolyte supplements to prevent electrolyte imbalances
People with Type 2 diabetes mellitus must consult physician before starting keto diet to prevent Hypoglycemia
Do You Recommend Keto Diet ?
Yes for childhood epilepsy , neurological disorders , PCOS if prescribed by your physician
May be for short term weight loss
No for long term weight loss
Instead of keto diet less harmful methods like Intermittent fasting and Calorie restriction can be helpful for weight loss and Cholesterol control
#crackmbbs
IMAGE ATTRIBUTION AND LICENSE
Ted Eytan from Washington, DC, USA, CC BY-SA 2.0 <https://creativecommons.org/licenses/by-sa/2.0>, via Wikimedia Commons