In an age of technology and advancements heavily emphasizing the outlook and appearance of one, how one presents themselves publicly is a determining factor of their reputation. Through a well-maintained and balanced physique, many often believe that it will go the distance in bettering how others view them, a factor significant in the eyes of many. Obesity, an issue ranging on a more dire scale, is also a huge obstacle in this day and age; approximately 2.8 million adult mortalities are attributed to this lifestyle on a global basis annually.
Whether it is through diet or exercise, many are consistently searching for methods to innovate and deliver revolutionizing ideas to expedite the process of simple, efficient, and effective weight loss. The Ketogenic Diet (Keto Diet), a highly captivating concept that has been welcoming a lot more attention as of late, is often referred to as one of the most potent means of facilitating the burning of fat and losing weight.
This article delves into the basics of this systemic diet and the potential implications it may have on the health and well-being of individuals.
What Is the Keto Diet?
The Keto Diet is a diet encompassing low carbs but rich in fat; it is characterized as one of the most direct strategies for weight loss. In this diet, carbohydrates, the main source of fuel for metabolism in the body, are superseded by proteins and fats; therefore, instead of the body resorting to its primary norm of burning carbohydrates, it is instead forced to use a different fuel to metabolize and create energy for the body, which, in turn, burns the fat that is consumed. This ensuing event has been linked to strategies for better weight loss.
The routine of increased dependence on fats as part of a diet has been linked to mitigating risks of certain diseases, which will be expanded on in subsequent sections. As a result of increased dependence on burning fats, this process, spurring ketosis, the use of fats instead of carbohydrates when burning energy, also turns the fats into ketones, which supply energy to the brain.
When the body consumes less than 50 grams of carbohydrates a day over a span of three to four days, it gradually lacks sugars following that timeframe, and is left only to turn to fats for energy, where, as mentioned before, the burning of it causes more direct and evident weight loss. In essence, the calories primarily consumed from sugar, sodas, pastries, white bread, etc. must be cut down to align with the principles and expected outcomes of the Keto Diet.
Types of Keto Diet + What is Eaten During The Diet?
There are four types of Keto Diets: The Standard Ketogenic Diet (SKD), the Cyclical Ketogenic Diet (CKD), the Targeted Ketogenic Diet (TKD), and the High Protein Ketogenic Diet (HPKD).
The Standard Keto Diet follows a 70% fat, 20% protein, and 10% carbohydrates rule. The Cyclical Keto Diet alternates between five keto days a week and two heavy carbohydrate consumption days. On the other hand, the Targeted Keto Diet involves the supplementation of carbohydrates during workouts. Last but not least, the High Protein Ketogenic Diet is similar to the standard keto diet, except geared more towards protein with the following ratio of nutrient consumption: 60% fat, 35% protein, and 5% carbohydrates.
Overall, the general rule for a Keto Diet is that carbohydrates consumption should be limited to 20-50 grams a day while increasing intake of fats through meats, fish, eggs, nuts, and oils. In addition, seafood, vegetables such as peppers, zucchini, broccoli, avocados, seeds, berries, oils, and other high-fat dairy products are also other popular choices to pursue to stay on track with a Keto Diet.
However, to not divert from the diet, rice, wheats, oats, potatoes, yams, corn, and sandwiches are strictly forbidden and limited, as these foods are starch and protein centralized, and will undermine the ability for the body to transition towards a Keto Diet, as the body will primarily consume carbohydrates instead of fats due to its main source of energy in carbohydrates being in high availability. It is of utmost significance to also remember that protein consumption must be moderated, as high amounts of it in excess will be converted into glucose.
Impacts of the Keto Diet on Health (Benefits/Drawbacks):
The potential effects that the Keto Diet may have on an individual spans across a wide range, varying from person-to-person. However, there have been some standardized benefits and drawbacks that have been documented in relation to those that elect to follow a high-fat, low-carb meal plan over a long-term period of time.
Advantages of a Keto Diet include having lesser feelings of hunger in comparison to those that pursue low-calorie diets, as the intake of calories does not have to be tracked while reducing carbohydrates as part of a diet. Evidence has also demonstrated that on average, two more pounds are shed with a Keto Diet over time in comparison to a low fat diet. This diet is also able to reduce the severity of hypertension and the frequency of epileptic seizures in children according to a study from Harvard. For those with Type two Diabetes, Ketogenesis may also help eliminate extra fat while improving insulin sensitivity by 75%. This diet may also slow tumor growth to curb the perils of cancer while reducing symptoms of Alzheimer's, Parkinsons, and acne, which can be attributed to hormonal changes due to high levels of carbohydrates.
Meanwhile, potential drawbacks of following a Keto Diet include low protein in blood and a lack of specific nutrients in carbohydrates. As well, liver complications may also arise with excess fats stored in there and amounts beyond the handling capacity of the organ, with heart diseases potentially also becoming a problem, since excess fats and fatty acids can clog vessels/arteries with the consumption of high amounts of saturated fats which are not kept in-check, with the recommended threshold being less than 7% each day. To further augment the risks, kidney stones, constipation, mood swings and irritability due to frustration with the process and ability to consume certain foods, as well as muscle loss due to rapid weight loss, are also not uncommon side effects of pursuing a Keto Diet.
Conclusion:
Therefore, considering these factors, the choice of a lifestyle in pursuing a Keto Diet must be analyzed carefully while weighing both the advantages and disadvantages that may come with it. Each person has individual values, priorities, and beliefs that may shape their actions; some prioritize appearance and weight loss while others simply have no interest in surrendering carbohydrates from their diet and day-to-day life.
Nevertheless, if one were to commence a Keto Diet, it is of utmost significance to understand the potential health risks of choosing to follow through with this plan and to consult a respected professional to make sure that this decision is beneficial to the respective individual if they remain any uncertainties with regards to the impacts it may have on the human body and health.
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Assessed and Endorsed by the MedReport Medical Review Board