Recent studies have revealed that the Ketogenic Diet Overview Guide is the most studied weight loss strategies. A ketogenic diet plan involves elimination of carbohydrates from one’s diet. This low-carb diet was created by the Johns Hopkins Hospital in the 1920s.
The diet was initially used on epileptic patients. Nutritionists have modified the ketogenic diet over time to enhance weight loss. Initially, patients took only 20 grams of carbohydrates or less in a day. Today, a moderate intake has been proved to be healthy for all.
What is a Ketogenic Diet?
When you start on a ketogenic diet, your body goes into a state called ketosis. This state occurs after three to four days into the diet. Ketosis simply means the breakdown of fat into fatty acids and glycerol. The breakdown process is called beta-oxidation.
Ketosis involves excretion of substances called ketones. When the body is starved of its main source of energy which is glucose, it looks for alternative sources of energy. These ketones provide the body with energy to break down fat.
The body uses the stored fat in the body without accumulating more fat. Ketosis is the opposite of glycolytic. Ketosis continues as long as you are on the diet until you achieve your desired weight.
How Does It Work?
The whole process is to deceive the body into thinking that it is fasting. The body reacts by using its stored fat to generate heat, energy, and other metabolic functions. Carbohydrates are broken down into glucose on a person who is not on a diet.
The body continues to store fat in the fat storages as it uses the glucose for metabolic functions. If you look at the ketogenic diet, it uses reverse psychology on the body. It tricks the body into panicking and using the stored fat. This panic results in rapid weight loss. Unlike crash diets, the ketogenic diet keeps your body energized.
The Modified Ketogenic Diets
The traditional ketogenic diet allowed 75 percent of calories from fatty meats and oils, five percent from carbs, and the remaining 20 percent from proteins. In recent studies, this level of carbohydrates has been found to be too low.
People under medication and children cannot be put on such low levels of carbohydrates without close monitoring. The modified ketogenic diet was developed in 2003 by the Johns Hopkins Hospital team. The team restricted the daily carbohydrate intake to 20-60 grams.
These carbohydrates are inclusive of fiber and should be distributed evenly throughout the day. The carbohydrate foods should have a GI index of less than 50.
Who Should Use This Diet?
This diet is suitable for obese people, overweight people, or people who wish to keep count of their daily carb intake. With the increase in child obesity today, children have been put on this diet to regulate weight. The child is closely monitored for a period of three years. Teenagers and adults can use this diet to achieve the recommended BMI.
The Keto Flu
When your body is subjected to this diet, major changed are bound to occur. The metabolism changes and you might experience what is commonly known as the keto flu. The symptoms are:
- Mood swings
- Low libido
Note that these symptoms do not affect everybody. They last for about one to two weeks. Once the body adjusts, these symptoms disappear.
Ketogenic Diet Vs. Low Fat Diets
Some people choose to lose weight by eliminating fats. They increase the intake of carbohydrate foods like veggies and fruits. The weight loss results are moderate. When fat is eliminated from the diet, but the level of glucose in the body remains high, the fat stored in the body remains untouched.
Less fat will accumulate, but the already existent fat will remain intact or will be burned slowly. The low- fat diets are the opposite of the low-carb diets. The ketogenic diet beats the low-fat diets by being fast and effective. The body eliminates the already existent fat.
That is how effective ketogenic diets are in weight loss. The initial intention for the diet was to reduce seizures in people with epilepsy, but people discovered the weight loss effect of this diet. The modified version has been researched and made safe and effective.