what is keto diet ? is this diet really good for weight loss??

#ketodiet #obesity #fitness #bodyshaping

What is keto-diet? How it works? 

Hello everyone, I'm Dietician Abhilasha Today I am talking about keto diet,How it works & what is its cons & pros.

Recently the term keto diet is very popular among  fitness freak people. They follow this diet to lose their extra weight, in a very short period. It lowers blood sugar and insulin levels and shifts the body’s metabolism away from carbs and toward fat and ketones.

I'm here going to tell you about its function, fact and pros and cons.

Keto-Diet-:

The ketogenic diet is a very low carb, high fat diet that shares many similarities with the Atkins and low carb diets.

Keto diet drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis.

When this happens, your body becomes incredibly efficient at burning fat for energy. It also turns fat into ketones in the liver, which can supply energy for the brain.

Ketogenic diet (KD) is defined as a high-fat, low-carbohydrate diet, with adequate protein content, which makes the body utilize fat, rather than carbohydrate, as a preferred energy substrate. 

In a carbohydrate-replete person,

 this substrate is converted to glucose,

 which is used as a fuel by all 

organs, including the brain. In carbohydrate depletion, ketogenesis is activated in the liver, which breaks fat into fatty acids and ketone bodies. 

   

These ketone bodies are able to cross the blood–brain barrier and provide energy to the brain. Ketones can also be utilized by other organ systems as an efficient energy source.

The term ‘ketogenic diet’ was first used by "Russel Wilder" in 1923 to describe a high-fat, low-carbohydrate diet that produced ketonemia.

Ketogenic diets can cause significant reductions in blood sugar and insulin levels. This, along with the increased ketones, has some health benefits.

Various forms of KD are now used in clinical practice. The amount of carbohydrates permitted varies from 20 to 50 g/day. This depends upon personal metabolic and weight loss goals, upon 

the planned duration of KD, and upon individual.

Different types of ketogenic diets

There are several versions of the ketogenic diet, including:

Standard ketogenic diet (SKD): 

This is a very low carb, moderate protein and high fat diet. It typically contains 70% fat, 20% protein, and only 10% carbs.

Cyclical ketogenic diet (CKD):-

This diet involves periods of higher carb refeeds, such as 5 ketogenic days followed by 2 high carb days.

Targeted ketogenic diet (TKD): 

This diet allows you to add carbs around workouts.

High protein ketogenic diet:-

This is similar to a standard ketogenic diet, but includes more protein. The ratio is often 60% fat, 35% protein, and 5% carbs.

However, only the standard and high protein ketogenic diets have been studied extensively. Cyclical or targeted ketogenic diets are more advanced methods and primarily used by bodybuilders or athletes.

Clinical Way of Keto-Diet:-

ketogenic diet is a therapeutic intervention for diabetes and obesity.

Keto-Dite stands apart from other weight-lowering options in certain ways. Most drugs that increase energy expenditure also increase food intake, and thus create a net effect of weight 

maintenance, rather than loss.5 Drugs that reduce food intake, such as phentermine, liraglutide, phentermine/topiramate, and buproion/naltrexone, do not reduce energy expenditure. Maintenance of a lowered body weight leads to compensatory changes in energy expenditure,which limit the potential for change.These compensatory changes may account for the poor long term efficacy of treatments for obesity.

Mechanism of food:-

Keto-Diet acts by inducing a state of physiological ketosis. 

This is achieved by consuming minimal 

carbohydrates, thus creating a state of carbohydrate starvation. As carbohydrate substrate is minimized, the insulin requirement comes down. This leads to resolution of insulin resistance and reduction in insulin secretion, with a concomitant fall in glucagon production. Caloric and nutrient intake is maintained through fats and protein.

Fats are preferentially utilized to produce energy for the body and are burnt up.

Keto-Diet induced weight loss is accompanied by a mitigation in increase of circulating ghrelin.This helps to avoid hunger and cravings and contribute to maintenance of weight loss.

Pros and cons of Ketogenic Dite-

Pros-

A form of lifestyle modification encourages self-discipline, self-care and self-management prevents “medicalization” of lifestyle disorders.

Keot-Diet reduces pharmaceutical burden provides comprehensive metabolic control. Keto-Diet offers pleiotropic nonmetabolic benefits.

Cons-

It is difficult to adhere to requires family and social support.

It may not be suitable for all persons can be associated with side effect.

Very long-term effects are not known.

Keto-diet is not a balanced diet.

Caveats:-

Ketogenic diet requires a team of health care professionals,including a nutritionist, endocrinologist,psychologist and an exercise physiologist should be treated like any pharmacological intervention, with pre-prescription assessment and counseling, and monitoring during use of micronutrient supplementation may be required.

Difficult to sustain-

Because of the stringent food restrictions, many find the keto diet hard to stick to.

The ketogenic diet can be effective for weight loss when used in a short time period followed by the adoption of healthier eating habits.

Calorie Depletion and Nutrient Deficiency-

Because the keto diet is so restricted, you’re not receiving the nutrients; vitamins, minerals, fibers that you get from fresh fruits, legumes, vegetables and whole grains.

Due to these deficiencies, people also report feeling foggy and tired. These symptoms have been dubbed “the keto flu.” Constipation is also common on the keto diet due to the lack of fiber.

Bad fat practices-

The high-fat nature of the diet could also have negative impacts on heart health. The American Heart Association recommends limiting saturated fat intake to 5 to 6 percent. “In practice, many people eat high amounts of saturated fats, which could increase cardiovascular disease risk.

Renal Risk-:

Patients with kidney disease have an increased risk of requiring dialysis on the keto diet due to the additional ketones that their renal system has to process.

Some people also experience dehydration on the keto diet because they’re eradicating glycogen, which holds water, from their blood.

Food Obsession:-

When you micromanage your food intake by tracking how much you eat, it disconnects you from what your body is asking for, you start using outside numbers to determine what to eat instead of listening to your body.

Monitoring food so closely can lead to psychological distress, such as shame, and binge eating. Restriction can lead to bingeing, which often leads to guilt, which then leads back to restriction in a continuous cycle.

Keto diet plan; it should be

5% of calories from carbohydrates,

including low-carb, non-starchy vegetables and small amounts of leafy greens. The keto diet excludes carb-rich foods like grains, beans, fruits and starchy vegetables.

20% of calories from protein, such as meat, eggs and cheese.

75% of calories from fat, such as oils, unprocessed nuts, butter and avocado.

Duration of ketogenic diet:-

There is no consensus regarding the optimal duration of Keto-Diet for management of obesity or diabetes.This decision must be individualized, based upon therapeutic goals, health status, and ability/willingness of the patient to confirm to the suggested therapeutic diet. Well-conducted studies report safety over 2 years of use,though the diet can be continued for longer to take advantage of its metabolic benefits.