SHARES
“I heard that a ketogenic diet might be good for me, but what it is actually?”
What is a Ketogenic Diet?
The ketogenic diet is a very low carb and high fat diet. Hence, the reduction in carb consumption puts your body in ketosis, which is a metabolic state where your body breaks down fats and protein for energy. “Keto” in ketogenic diet derives from the product of the ketosis, called “ketones”. Ketones serve as a fuel to your brain. Accordingly, a ketogenic diet can lower blood sugar level and insulin drastically.
Benefits of a Ketogenic Diet
1. Weight Loss
During ketosis, your body switches its fuel supply to fat from carbs, burning fat efficiently to provide energy. When your fat storing hormone – insulin – drops, fat burning can increase drastically. This is good when you are trying to lose some extra pounds. However, the result varies widely. Most people lose 1-2 kg during first week, but mainly water weight. After that, you will lose around 0.5kg excess weight per week. When approaching your normal weight which varies from person to person, the weight loss will slow down. Bear in mind that a ketogenic diet is just a short-term diet for weight loss. The reduction in weight won’t go on forever, but it helps you to stabilise to your normal weight.
2. Appetite Control
The high fat and protein diet will make you feel satisfied, so you will be better able to have control over your appetite. In addition, you are also less likely to have sugar and food addiction when you are not starved. As a result, the weight loss journey can be easier on a ketogenic diet. Work on a healthy relationship with food. Let food be your friend, not your enemy.
Photo by Ugo Cutilli from Flickr
3. Diabetes and Pre-diabetes
A ketogenic diet keeps your blood sugar low, which is good for diabetes. It reduces the need for medication as well as the negative impacts of high levels of insulin. However, consult your doctor first before you start as it might reduce your blood sugar too much. In such instances, you may suffer from complications like confusion, dizziness, loss of conscious.
4. Improving Focus and Mental Performance
While you are on ketogenic diet, your brain switches its fuel supply from dietary carbs to ketones. Ketosis produce steady flow of ketones to your brain, avoiding problems caused by big fluctuation of blood sugar level. Hence, you will feel more energised and focused.
5. Increase of Stamina
Fats can store vast amount of energy for longer than carbohydrates. Ketogenic diet can also reduce your body fat percentage. These can be great if you are involved in competitive sports.
6. Other Possible Benefits
Keto diet might be beneficial for other health conditions:
- lowers blood pressure
- Treats nervous system disorders such as epilepsy, Alzheimer, Parkinson’s disease
- Cures acnes
- Improves polycystic ovary syndrome
- Controls migraine
Side Effects of Ketogenic Diet
As your body suddenly changes its source of energy from carbs to fats, you might experience some side effects while your body is adapting to the transition. The symptoms include headache, fatigue, muscle cramp, palpitations, lack of motivation, and difficulty focusing.
The reason is carb-rich food retains fluid in your body. Hence when you are on a low carb diet, your body loses fluid and salt, resulting in dehydration. Therefore you might experience these side effects, as a result.
However, you can prevent or reduce these symptoms by gradually reduce your carbs intake. Also, take enough water and salt.
Tips to Get Into Ketosis
- Minimize your carbs intake to 20gm per day or less, this is crucial for ketosis to occur
- Get your sources of fats to feel full.
- Eat a moderate amount of protein (1.2-1.7 grams per kg of body weight per day)
- Try not to snack when you are not hungry. Eating more than your need can slow down ketosis and weight loss.
- Exercise can help increase ketones on a low carb diet.
- Sleep and relax. Your blood sugar level can increase when you are sleep deprived and stressed.
Myths Surrounding Ketones
Some people might think that ketosis is dangerous as they mix up ketosis with ketoacidosis. Ketosis is a normal condition resulting from keto diet. Ketoacidosis, on the other hand, is an emergency medical condition when both your blood sugar and ketones are high. Ketoacidosis does not happen just by consuming a keto diet.
Photo by Dial Doctors from Flickr
Conclusion
Ketogenic diet might sound like a life-saver but it is certainly not. Though it is great, it is not for everyone especially when you trying to add large amount of muscle and weight. Consult your doctor first before starting your ketogenic diet.
Further Read
Keto Diet – What Are The Benefits?
Find a GP/Family Doctor or Dietician in Malaysia, on GetDoc
Find a GP/Family Doctor or Dietician in Singapore, on GetDoc
References
1. Mawer R. The ketogenic diet: a detailed beginner’s guide to keto [Internet]. Healthline Media a Red Ventures Company. 2018 [Available from: https://www.healthline.com/nutrition/ketogenic-diet-101; last accessed on 2020 Mar 18]
2. Eenfeldt A. A ketogenic diet for beginners [Internet]. Diet Doctor. 2020 [ Available from: https://www.dietdoctor.com/low-carb/keto; ;ast updated on 2020 Mar 2; last accessed on 2020 Mar 15]
by Chang Xian
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