Other Nervous System Disorders
These affect your brain and spine, as well as the nerves that link them together. Epilepsy is one, but others may be helped by a ketogenic diet as well, including Alzheimerâs disease, Parkinsonâs disease, and sleep disorders. Scientists arenât sure why, but it may be that the ketones your body makes when it breaks down fat for energy help protect your brain cells from damage.
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The symptoms associated with ketosis are often temporary and may relate to dehydration. These may include headache, dry mouth, bad breath, fatigue and nausea. However, its worth noting that because the diet restricts carbs it is typically low in dietary fibre which may have a negative impact on gut health including the presence of gut friendly bacteria. In this case, make sure that you are consuming plenty of gut-friendly foods like leafy greens, fermented vegetables and certain fats like butter which provides butyric acid – a gut supportive short-chain fatty acid.
Please note: if you’re considering attempting any form of diet, please consult your GP first to ensure you can do so without risk to health.
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Favorite Keto Diet Calculator
Run by the Charlie Foundation, this calculator can be helpful when youre using keto as a therapy to help manage a medical condition. The calculator helps estimate calorie needs based on weight, assists in determining a macro ratio and macros needed per meal, and can calculate macro numbers on the basis of meals and snacks you enter into the system. Also takes into account fluids, supplements, and medications.
High Fat Hard Cheeses
Not only is hard cheese filled with highly-satiating protein and fats that help with weight loss, but studies have also found that the calcium from dairy may help increase the amount of fat you burn and excrete.
This means that when you indulge in some high-fat cheese, you may be able to boost your metabolism and get all of the satiating effects of cheese without absorbing all of its calories a win-win situation for weight loss.
There is no need to be cheap with the cheese on the ketogenic diet either. Due to the low carb content of most cheeses, you can usually get away with adding it to every meal.
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Do Ketone Supplements Work
While it is possible to elevate your ketones by taking them, without the low-carb stimulus, there is no net increase in ketone production, no decrease in insulin, and no net increase in fat oxidation, says Volek.
So dont trust trainers or body hackers who say that you can induce ketosis quickly via a pill, powder, or potionwithout changing your diet.
Different Types Of Ketogenic Diets
There are several versions of the ketogenic diet, including:
- Standard ketogenic diet : 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 : This diet involves periods of higher carb refeeds, such as 5 ketogenic days followed by 2 high carb days.
- Targeted ketogenic diet : 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.
The information in this article mostly applies to the standard ketogenic diet , although many of the same principles also apply to the other versions.
SUMMARY
There are several versions of the keto diet. The standard version is the most researched and most recommended.
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Is A Keto Diet Safe
Many of the trials investigating ketogenic diets only follow participants for around six months up to one year at the most, says nutritionist Emma Thornton, therefore, the longer term effects… arent well understood.
Medlin says the health risks also depend on the types of food eaten. Eating an unhealthy diet containing lots of saturated fat may increase health risks such as heart disease and stroke.
Foods containing carbohydrates are often also high in fibre, which is important for a healthy gut microbiome and keeping you fuller for longer. Medlin advises anyone on a low-carb diet to ensure they eat enough fibre-rich foods from leafy greens, broccoli, cauliflower, flax seeds, nuts, coconut and avocado.
The keto diet limits starchy vegetables such as carrots, sweet potatoes, parsnips, pumpkin and squash and eliminates many fruits. This might restrict the amount and variety of nutrients, vitamins and phytochemicals you get from your food, especially if you remove them rather than replace them.
People who restrict their carbohydrates and increase fatty foods may develop keto flu. There is very little medical research on this, but there are thousands of personal testimonies. Though it sounds unpleasant, it isnt necessarily unsafe and many reports indicate the discomfort subsides. It is also not clear whether it only occurs on the keto diet or can be caused by other restrictive diets.
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Ketogenic Diet Meal Plan
Switching to a ketogenic diet may seem overwhelming, but it doesnt have to be difficult. Your focus should be on reducing carbs while increasing the fat and protein content of meals and snacks.
In order to reach and remain in a state of ketosis, carbs must be restricted. While certain people might only achieve ketosis by eating 20 grams of carbs per day, others may be successful with a higher carb intake.
Generally, the lower your carbohydrate intake, the easier it is to reach and stay in ketosis.
This is why sticking to keto-friendly foods and avoiding items rich in carbs is the best way to successfully lose weight on a ketogenic diet.
What Is The Right Way To Lose Belly Fat
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/5understanding Ketosis And How It Helps In Weight Loss
When you’re on a keto diet, you cannot eat high carb foods, which is usually how you get your energy. Instead your diet is likely to include high fat foods with a moderate amount of protein. Given that your body has very little to no carbs to feed on and produce energy, it burns your body fat for fuel, producing a substance called ketones, which is made in your liver. It is then that your body enters a state of ketosis.
Ideally, following a keto diet involves cutting down your carb intake to around 20 to 50 grams per day and increasing your fat consumption. Protein intake is recommended to be moderate because high amounts of it can also be turned into glucose, which may not initiate ketosis. Since your body now feeds on your body fat for energy, it automatically burns fat and helps in weight loss.
A few symptoms that could tell you whether you have entered ketosis is dry mouth, thirst, frequent urination and decreased hunger.
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Potential Risks Of A Keto Diet
Does eating a keto diet pose any health risks? Although research on long-term health effects is needed, the evidence to date suggests that keto diets providing adequate nutrition are unlikely to cause harm.27
It is true that some people following ketogenic diets have experienced adverse effects, including kidney stones and vitamin and mineral deficiencies.28
However, these side effects are rare and we suspect they may vary with the variety of foods eaten.
In some cases, elevations in LDL-cholesterol and LDL-particle number have occurred in people who eat keto or low-carb diets with less fat and more protein than the classic ketogenic diet.29
However, individuals with diabetes or insulin resistance often respond to low-carb eating with improved lipid markers overall, as discussed earlier.
If your LDL increases after starting a keto or low-carb diet, please read our guides on LDL hyper-responders, the potential dangers of LDL cholesterol, and how to lower LDL cholesterol.
May Improve Brain Function
While more research is needed to confirm this, some studies do suggest that ketogenic diets do offer neuroprotective benefits. These include helping treat or prevent conditions like Parkinsons, Alzheimers, and certain sleep disorders.
One particular study has also indicated that children following a keto diet exhibit improved cognitive thinking and alertness.
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What Do You Eat On A Keto Diet
Your body uses whichever energy source is most readily available. This is normally glucose converted from carbohydrates. If you drastically limit your carbohydrate consumption and replace it with fat, your body is eventually forced to use fat from food or your stores as energy instead. This process is called ketosis. It is essentially the Atkins diet repackaged and renamed, says Medlin.
Most people calling their diet keto are simply following a low or very low-carbohydrate diet, she continues. The degree to which you need to restrict carbohydrates to be in ketosis varies from person to person, she adds. In a clinical or therapeutic setting, such as for children with epilepsy, the diet is designed specifically for the individual and support and monitoring are provided.
Low-carb, high-fat ingredients include avocados, meat, fish, eggs, cheese, cream, oil, butter, nuts and seeds. But not all ingredients need to be high in fat leafy greens and berries are often included, for example. You avoid, or at least heavily restrict, wheat and other grains, potatoes, corn, pulses, beans, milk, most fruit and sugar.
To induce ketosis, a maximum of 2050g carbohydrates can be consumed daily for someone eating 2,000 calories a day, according to a 2019 paper on the ketogenic diet. To put this into perspective, a banana contains about 20g and a plain bagel 44g. Protein is also usually kept to a moderate amount, as it can encourage the production of glucose and interrupt ketosis.
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How Are Ketogenic Diets Used In A Medical Setting
Ketogenic diets were originally developed to treat epilepsy in children as it appears to reduce the frequency of seizures. It should be noted that using the diet in this context should not be attempted without the supervision of a specialised doctor. From these medical origins, the diet was picked up by the mainstream media and marketed as a weight loss regime it is in this context that we will be discussing the diet for the purpose of this article.