It is often observed that the people suffering with various lifestyle diseases are in general obese and try to reduce excess fat through controlled diet, exercise, yoga etc. This situation is worse in western and developed countries where people consume more food than required.
There are several types of diet which is successful in reducing body weight. The most common used diets are Paleo, South Beach, Atkins and Keto diet. All diet is low in carbohydrates and rich in protein which helps in reducing body weight.
What is Ketogenic Diet?
Keto diet is characterised by low carb, moderate protein and rich in fat foods. During the process of metabolism our body digests carbohydrates and produce glucose, which is the fuel for the body however, in the presence of fat, liver produces ketones, the fuel necessary for functioning of the body. This process is known as ketosis.
Compelling body to produce energy from the fat helps in reducing the total fat content in the body however it also helps in lowering the blood sugar level and regulates insulin production in absence of glucose.
Types of Keto Diet
There are several types of keto/ketogenic diet however the most widely studied are standard and high protein keto diet.
- Standard Keto Diet
- Cyclic Keto Diet
- Targeted Keto Diet
- High Protein Keto Diet
In a keto diet the major constituents are fats followed by protein and carbohydrates however, it can be consumed in cyclical/targeted manner.
Benefits of Ketogenic Diet
Keto diets have several health benefits, some of the benefits are discussed below:
Body Weight Reduction
The philosophy of ketogenic diet lies in the consumption and processing of fat in place of carbohydrates. This process stimulates our liver to perform ketosis and generate necessary fuel from fats.
Though it takes 4-5 days for liver to perform ketosis and release ketones in place of glucose however, once the process is established liver try to access stored fats in the body and turn those fats in ketones in absence of carbohydrates.
Keto diet is one of the fastest methods to reduce body weight by burning the body fat in place of carbs. In one of the studies it is found that it helps in reducing weight three times faster than normal weight losing processes.
The presence of rich fat contents in diet also helps in boosting of triglyceride and HDL, the good cholesterol required for the functioning of the body. This diet is easy to follow without counting the calories.
In case of normal diet, we consume lots of carbohydrates to produce necessary body fuel however absence of carbs in keto diet helps in reducing the blood sugar level and prevents type 2 diabetes.
Diabetes is one of the fastest growing lifestyle diseases across the globe which put extra burden on out of pocket expenditure. Adopting Keto diet may help in preventing diabetes in early stage.
Doctors prescribe keto diet to the individuals suffering with diabetes due to its miraculous results. Diabetic people either reduced the medications or stopped the medications in few cases after following keto diet.
The lowering of blood sugar is also linked with the weight reduction. Keto diet helps in reducing body weight and protects against many lifestyle diseases like diabetes.
Ketogenic diet helps against various nervous system related and brain diseases. It is often prescribed by doctors to consume low carb high fat diet which have some effects against these cruel disorders which broke the people mentally and physically.
It is found to have effects against Epilepsy, Alzheimer and Parkinson’s disease. Its regular consumption shows massive reduction in seizures in epileptic children’s however, it reduces the symptoms of Alzheimer & Parkinson’s and slow down its progress.
Some studies on laboratory animals shows positive results in case of brain injury. It can help in reduce the concussion and post injury recovery.
Apart form the above-mentioned diseases, keto diet may help against some other health conditions like heart disease, cancer and acne.
Risk of Keto Diet
Ketogenic diets have several advantages however its associate risk can’t be ruled out. In this process, we focus mostly of preferred food items in place of required balance diet which may lead to various health conditions during prolonged exposure.
Some of the risks associated with keto diets are described below:
Absence of carbohydrates such as fruits and vegetables may cause nutrient deficiency which are essential for the function of the body. Fruits and vegetables are rich sources of vitamins and minerals and affects functioning of cells, tissues, organs and the whole body.
Our body is accustomed to metabolising carbohydrates and produces blood sugar however, keto diet is rich in fats which may affect the health of liver and it may cause several gastrointestinal disorders.
Nutrients are essential for maintain the proper health of gastrointestinal system however its absence may lead to malfunctioning and cause several diseases. In case of pre-existing liver disorders ketogenic diet may only worsen the condition.
Kidney helps in metabolism, absorption and reabsorption of protein and its related enzymes. However, the overloading of protein in keto diet may help in upsetting the kidney and disrupts its functioning. It may lead to unwanted toxicity in the blood due to malfunctioning of kidneys.
The absence of fibre and richness of fats affects the metabolism process. The lack of fibre in food leads to constipation and toxicity in the body.
In addition to these risks associated with keto diet, it can also cause mood swings and altered thinking due to presence of low concentration of sugar in the body.
Analogous to the coin keto diet have two sides-health benefits and health risk. It has proven to be great assistance in case of reducing body weight, preventing diabetes and neural disorders in various age group however it has some underlying disadvantages which may have deadly affects in long term. Keto diet is always advisable to be consume for definite period however, doctors advise is needed before continuing it for prolonged period. “Eat Healthy Stay Healthy”.