Diet Review: Ketogenic Diet for Weight Loss

 

What is it?

The ketogenic (or "keto") diet is a low-carbohydrate, high-fat eating plan that has been used to treat various medical issues for millennia. The ketogenic diet was widely utilized to help treat diabetes in the nineteenth century. It was launched in 1920 as a successful treatment for epilepsy in children who had failed to respond to medicines. The ketogenic diet has also been used to treat cancer, diabetes, polycystic ovarian syndrome, and Alzheimer's disease in carefully regulated conditions.

Due to the low-carb diet trend that began in the 1970s with the Atkins diet, this diet is garnering a lot of interest as a possible weight-loss method (a very low-carbohydrate, high-protein diet, which was a commercial success and popularized low-carb diets to a new level). Other low-carb diets, including as the Paleo, South Beach, and Dukan, are rich in protein but low in fat today. The ketogenic diet, on the other hand, is distinguished by its very high fat content, often 70 percent to 80 percent, despite only a moderate protein consumption.

 Do You Know?

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How It Works

The ketogenic diet for weight loss is based on the idea that by depriving the body of glucose, which is the major source of energy for all cells in the body and is obtained by ingesting carbohydrate foods, an alternative fuel called ketones is created from stored fat (thus the word "keto"-genic). Because it cannot retain glucose, the brain requires the most glucose in a consistent supply, roughly 120 grams per day. The body first takes stored glucose from the liver and temporarily breaks down muscle to release glucose while fasting or eating very little carbohydrate. If this goes on for 3-4 days and the body's stored glucose is depleted, blood levels of an insulin-like hormone drop, and the body switches to fat as its major fuel. Ketone bodies are produced by the liver from fat and can be utilised in the absence of glucose.

 

Ketosis occurs when ketone bodies build in the blood. During periods of fasting (e.g., sleeping overnight) and highly hard activity, healthy people naturally experience moderate ketosis. The brain will use ketones for fuel, and healthy individuals will typically produce enough insulin to prevent excessive ketones from forming, according to proponents of the ketogenic diet. If the diet is carefully followed, blood levels of ketones should not reach a harmful level (known as "ketoacidosis"). The length of time it takes to enter ketosis and the amount of ketone bodies that build in the blood depends on a variety of parameters, including body fat percentage and resting metabolic rate.

The Diet

There is no such thing as a "standard" ketogenic diet with a set macronutrient ratio (carbohydrates, protein, fat). The ketogenic diet limits total carbohydrate intake to less than 50 grams per day, which is less than a medium plain bagel, and can be as low as 20 grams per day. Popular ketogenic sites recommend a total daily calorie intake of 70-80 percent fat, 5-10 percent carbohydrate, and 10-20 percent protein. This equates to around 165 grams of fat, 40 grams of carbohydrate, and 75 grams of protein in a 2000-calorie diet. Because eating too much protein can hinder ketosis, the protein consumption on the ketogenic diet is maintained moderate in compared to other low-carb high-protein diets. Because protein's amino acids can be converted to glucose, a ketogenic diet must include enough protein to maintain lean body mass, including muscle, while still causing ketosis.

 

There are many different types of ketogenic diets, but they all prohibit carbohydrate-rich meals. Starches from both refined and whole grains, such as breads, cereals, pasta, rice, and cookies; potatoes, corn, and other starchy vegetables; and fruit juices, to name a few. Beans, legumes, and most fruits are among the less obvious. Most ketogenic diets allow saturated fat-rich foods like fatty cuts of meat, processed meats, lard, and butter, as well as unsaturated fat-rich foods like nuts, seeds, avocados, plant oils, and oily fish. Ketogenic food lists might differ and even clash depending on where you get your information.

The Research So Far

The ketogenic diet has been shown to produce beneficial metabolic changes in the short-term. Along with weight loss, health parameters associated with carrying excess weight have improved, such as insulin resistance, high blood pressure, and elevated cholesterol and triglycerides. [2,7] There is also growing interest in the use of low-carbohydrate diets, including the ketogenic diet, for type 2 diabetes. Several theories exist as to why the ketogenic diet promotes weight loss, though they have not been consistently shown in research:

·        A satiating effect with decreased food cravings due to the high-fat content of the diet.

·        A decrease in appetite-stimulating hormones, such as insulin and ghrelin, when eating restricted amounts of carbohydrate.

·        A direct hunger-reducing role of ketone bodies—the body’s main fuel source on the diet.

·        Increased calorie expenditure due to the metabolic effects of converting fat and protein to glucose.

·        Promotion of fat loss versus lean body mass, partly due to decreased insulin levels.