Ketogenic Diet:
There was once a time when low-fat diet was considered “healthy”. Oh, how times have changed!
When we look back a few decades, fat was considered evil, now the title has been given to carbohydrates in the world of fitness. The truth is, neither of them is evil, both are indispensable macronutrients required for a healthy functioning body. Ever since the studies depicted the effectiveness in weight loss of the low carbohydrate, high-fat diet, more and more fitness folks have embraced fat.
When we normally consume carbohydrate in our regular diet, the carbohydrate molecules break down to form glucose. Glucose is the easiest available source of energy, for this reason, our body utilizes glucose over any other sources of energy.
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The above discussed “metabolic shift” makes body incredibly efficient in burning more fat as a source of energy. The use of excess storage of fat leads to healthy weight loss in people from a ketogenic diet.
2. Due to severely low carbohydrate intake, the release of insulin in the blood is also low. Insulin is a hormone secreted by β- cells of the pancreas which aids in the storage of energy in muscle and adipose tissue.
What are the benefits of the ketogenic diet?
There is a wide range of topics that ketogenic diets are associated with. There are scientifically proven health benefits and some benefits are currently being studied.
1. Weight loss:
This is probably one of the reasons why ketogenic diet is so famous. We can see the hype about ketogenic diet everywhere in the fitness industry. Weight loss due to the ketogenic diet is demonstrated by a number of researches. As I have mentioned the mechanism of this particular phenomena, there are a bunch of fitness multi-nationals promoting ketogenic diet. While there is some truth about weight loss with ketogenic diet, it is not necessary for everyone to be on a ketogenic diet to lose weight. Management of weight with normal moderate carbohydrate restricted diet is still the most researched and safest way to manage
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Controls blood glucose:
The ketogenic diet has shown to be effective and better than moderate carbohydrate diet in maintaining blood glucose level. [Westman EC] [William S Yancy, Jr] The potential reason for the controlled blood glucose may be because due to the absence of external sources of carbohydrate, the blood glucose is fairly maintained at the same level by the liver at all hours of the day.
3. Other benefits:
a. In some studies, the ketogenic diet has shown to be effective in improving mental focus.
b. Ketogenic diets are widely being used in adjunct with cancer chemotherapy. This is because cancer cells require carbohydrate for growth and survival.
c. Ketogenic diets are widely used in epilepsy therapy especially in children.
d. Ketogenic diets are currently being researched for the management of Alzheimer’s disease.
e. Ketogenic diets are shown to improve triglyceride and cholesterol level.
Who should be and who should not be on a ketogenic diet:
The ketogenic diet isn’t a magic stick, you still need to count your calories and eat as much as nutritious food as with normal moderate carbohydrate
This is monitored by the cells within the Islets of Langerhans, which is located in the control (the pancreas). After skipping a meal or tough physical exercise blood glucose concentration decreases. Alpha cells in the islets detect this drop and are stimulated to secrete glucagon. Glucagon is a polypeptide hormone which influences an increase in blood glucose concentration. Glucagon travels through the bloodstream until it reaches glucagon receptors which are predominantly found in the liver, as well as, the kidneys. Glucagon stimulates the breakdown of stored glycogen to be released into the bloodstream as glucose. It also stimulates the conversion of amino acids into glucose and the breakdown of fat into fatty acids. These effectors cause an increase in blood glucose levels back towards the normal. This increase in blood glucose concentration is detected by the alpha cells which then stop the secretion of
This turns into a cycle of weight loss and gain, which can increase “the risk of degenerative diseases such as obesity, type II diabetes, cardiovascular disease, hypertension, and cancer” (Vaghefi par. 7). These diseases come into the picture due to the cycle. Fad diets promote weight loss, but not fat loss. When the goal weight is attained, and the diet stops, weight is put back on, which leads to more fat being put into the body than taken out and faster weight gain. When losing weight, the biggest way to avoid developing these major health issues is to “not believe or follow any of the fad diets that promise easy and quick weight loss, because there is no such thing” (Vaghefi par. 8). Safe and healthy weight loss happens gradually, with patience and with exercise and a balanced diet. Fad diets are dangerous and should not be used as they can cause major health
While growing up we learn that the best way to stay healthy and look great is through proper dieting and regular exercise. As we get older and feel the pressure of obtaining perfect looks, the sensationalism of fad dieting can seem like a dream come true. With the desire of a tiny waist plaguing America, it can be difficult to decide between healthy dieting an exercise, or extreme fad diets promising fast results. When choosing which method will work best for you can be stressful, it is important to think about what is really best for your body. Each form of dieting has different long term results, can affect your overall health, and can have an effect on the rest of your appearance.
Not only do low-fat diets not work but they are dangerous towards our body. Our body needs certain fats to sustain energy and support cell growth. Low-fat diets may worsen HDL cholesteric and triglycerides. Because low-fat diets have not been successful towards many people, they turn around to face another lie. They begin to abandon the idea of taking low-fat diets and turn to high-fat diets. The super-high-fat Atkins diet or zone and sugar busters diet which are just as flawed as the low-fat diets. Many people find it hard to lose weight and even on these diets they tend to still gain weight. Many of the reasons why diets high and low in fat or carbohydrates don’t work are because they are not accurate. They are hard to keep up so they eventually stop the diet. They set goals that seem almost unrealistic and the processes of keeping the diet seem even harder than taking the weight off. Obesity has become a big epidemic in America. Americans tend to look for the easy way out. Getting on a diet that seems like a good idea without realizing how unrealistic it can become. How it promises to make you lose 5lbs a month if you stay committed. Lies. The narrow-minded focus on fats has been a failure that seems to have worsened the problem of obesity. The best way to keep the body safe is to avoid smoking, eating right and exercising. These healthy lifestyles will change the course of the death sentence that most Americans carry upon
The Ketogenic Diet, or Keto Diet, is an increasingly popular way of eating designed to help the body use its own fat stores for fuel. In contrast to the Standard American Diet, nicknamed SAD for a reason, the Keto Diet deliberately decreases the number of carbohydrates consumed to a mere five percent of daily caloric intake. An easy benchmark is to eat less than 30 grams of carbohydrates on a daily basis.
In order for the body to maintain homeostatic levels of energy, blood glucose regulation is essential. Glucose is one of the body’s principal fuels. It is an energy-rich monosaccharide sugar that is broken down in our cells to produce adenosine triphosphate. In the small intestine, glucose is absorbed into the blood and travels to the liver via the hepatic portal vein. The hepatocytes absorb much of the glucose and convert it into glycogen, an insoluble polymer of glucose. Glycogen, which is stored in the liver and skeletal muscles, can easily be reconverted into glucose when blood-glucose levels fall. All of the body’s cells need to make energy but most can use other fuels such as lipids. Neurons; however, rely almost exclusively on glucose for their energy. This is why the maintenance of blood-glucose levels is essential for the proper functioning of the nervous system.
The Atkins diet promises that not only you will lose weight and not be hungry with a low carbohydrate diet, but you’ll also be on the road to better heart health and memory function, as well as other wellness benefits. Dr Atkins’ philosophy is that if you follow his diet and eliminate highly refined carbohydrates, you will: · Burn fat fast, instead of carbohydrates, and lose weight quickly. · Stave off hunger between meals because high-protein diets are more satiating than high carbohydrates ones. As protein digested slowly in the system, high protein diets also stabilise blood sugar levels, which can prevent common conditions such as fatigue, depression, headaches, joint and muscular pains. · Improve your health; because as you burn fat you will eliminate toxins stored in fat cells.
In contrast with the “good fat”, there is also a negative, which is the “bad fat”. Saturated fat, which is considered the “bad fat”, has been linked to high cholesterol and heart disease. It is mostly found in milk and other milk products. Therefore, the low fat diet encourages its participants to reduce saturated fat for it is the main cause of high cholesterol level. On the other hand, even though low carbohydrate diets do not state that carbohydrates are bad; they do state that it causes weight gain; this idea gives most Americans that it is bad because it causes a person to gain weight.
...e exercise is beneficial, not only in promoting well-being, but also in dealing with some of the side effects of medication (Simon). Researchers believe that a diet low in carbohydrates can help to prevent seizures; so many patients are placed on what is called a ketogenic diet, one low in protein and carbohydrates (Simon).
It was expected the participants that drank water and rested to have their blood glucose levels remain stable with no significant increases or decreases .
The Atkins diet is one of the most popular fad diets. Carbohydrates play an important role in the Atkins diet. This diet is based on keeping the carbohydrate level controlled, with a process known as ketosis (Akins par. 3). Because carbohydrates are the body’s primary energy source, keeping this level to a minimum causes the body to get energy from a different source. In the place of carbohydrates, stored body fat is burned. Carbohydrates also participate in insulin creation. Insulin is what turns the extra carbohydrates into fat. Therefore, if the body is getting fewer carbohydrates that means less insulin is being created. If less insulin is being created, then less fat is being produced resulting in weight-loss (Atkins par. 5). The Atkins diet is also a 4-phase diet. The first phase of this diet is known as the induction phase. This specific phase lasts for a minimum of two weeks. Along with this phase comes a twenty gram limit of carbohydrates, and no more. During this stage, the dieter is not allowed to eat any breads, starchy vegetables, grains, or fruits (Atkins par. 4). During this phase is when the process of ketosis takes place. Phase two of this diet is called the Ongoing Weight Loss phase. This phase consists of adding mo...
Ketogenic diets, often called low-carbohydrate (low carb is slang), seem to be the latest diet trend. There are many different forms, all varying in different degrees. Ketogenic diets focus primarily on the limited intake of carbohydrates in the food pyramid. In order to clearly understand ketogenic diets, one must start with the basics-what are ketones and where are ketones found and produced???
People are terrified to eat fat. Calorie counting, non-fat diets are a craze in the dieting world, but they make no differentiation between calorie sources. In these diets all calories are created equal, but this is a dietary falsehood. Our bodies need fat.
Immediately after a high carbohydrate meal, Insulin secrets rapidly due to glucose absorption into blood. This insulin act on many tissues in body and insulin turn causes rapid uptake, storage and use of glucose almost all issues of the body, but especially by the muscles, adipose tissue and liver. (8)
Many women’s and men’s health magazines and products advertise the greatness and effectiveness of low carb diets, when in fact this diet can be dangerous to your health. It is required that the average women intakes 130 grams of carbohydrates each day, and the average male intakes 150 grams of carbs. This diet limits the intake to less than 30 grams per day. (Thrifty Living, 2014) When very little carbohydrates are consumed, the body responds by burning muscle tissue for the glycogen, or stored glucose it contains. The body also reduces the amount of blood sugar and insulin. When the glycogen stores start to run out, the body has nothing left to use as an energy source, thus resorting to burning fat. Though this is what people aim for, it is a very inefficient and unhealthy way to do so; and it complicates the production of blood sugar. The body has no source of glycogen, and therefore creates blood sugar via body fat. This process creates ketones, and puts the body in a state of ketosis. (Reader’s Digest, 2014) Essentially, ketosis is when fat is being used as the body’s main energy source, but has many side effects to it. Bad breath, fatigue, a metallic taste in the mouth, ...