A lot of people have been diving into the “Ketogenic Diet” primarily because one, the effect of this diet to a person who is trying to lose weight can be drastic and two, it has many other benefits like acne reduction, improvement in focus plus a variety of health-driven pros.
In general, it seems like keto diet is the talk of the town — the high-fat, low-carb dieting plan that turns your body into a rapid fat-burning machine has created a massive buzz and probably, will last for the next couple of years. It has also gotten a huge boost because it has been endorsed by several hollywood celebrities and a lot of famous faces worldwide.
So, digging in further, we post the questions — What exactly is keto diet? How does it change the body algorithm? How does it help in losing weight and how does it process all the fats in a person’s body?
The keto diet is a low carb weight loss wonder that aims to force your body into using a different type of fuel. Instead of relying on sugar (glucose) that comes from carbohydrates (such as grains, legumes, vegetables, and fruits), the keto diet relies on ketone bodies, a type of fuel that the liver produces from stored fat (Harvard, 2018).
Because the keto diet has such a high fat requirement, followers must eat fat at each meal. In a daily 2,000-calorie diet, that might look like 165 grams of fat, 40 grams of carbs, and 75 grams of protein. However, the exact ratio depends on your particular needs (Harvard, 2018).
Ketogenic diet encourages the body to reach “ketosis”, a metabolic state that occurs when the body does not have sufficient access to its primary fuel source, glucose.Ketosis describes a condition where fat stores are broken down to produce energy, which also produces ketones, a type of acid (McIntosh, 2017).
A great way to be sure you’re in ketosis is by measuring the ketone levels in your body, and you can do this anywhere you are.
When your body makes ketones, it won’t use all of them up. Excess will spill into different areas of the body. There are three different areas where ketone bodies can be measured: in your urine, blood, or breath (perfectketo.com)
To sum it up, ketosis is a normal metabolic process. When the body does not have enough glucose for energy, it burns stored fats instead; this results in a build-up of acids called ketones within the body. A lot of people follow a ketogenic (low-carb) diet to try to lose weight by forcing the body to burn fat stores (McIntosh, 2017).
Now it is very evident that the keto diet does a lot of changes in the body system through the process of ketosis. The next question is, what are the health benefits of Keto?
1. Burns fat: You can drop a lot of weight (in a quick pace) while doing the keto diet (Neurol, 2013). Ketones suppress ghrelin which isthehunger hormone and increase cholecystokinin (CCK), which makes people feel full (Moodie, 2018). Reduced appetite means it’s easier to go for longer periods without eating, which encourages the body to dip into its fat stores for energy (Neurol, 2013).
2. Reduces Acne: There are a number of different causes of acne, it cam be about hormones, hygiene or the natural skin state. Sometimes, it is about diet and food plans that involve a lot of salt and sugar. Eating a diet high in processed and refined carbohydrates can alter gut bacteria and cause more dramatic blood sugar fluctuations, both of which can have an influence on skin health. Therefore, by decreasing carb intake, it's not a surprise that a ketogenic diet could reduce some cases of acne (Olsen, 2017).
3. May help reduce risk of cancer: The ketogenic diet has recently been investigated a great deal for how it may help prevent or even treat certain cancers. One study found that the ketogenic diet may be a suitable complementary treatment to chemotherapy and radiation in people with cancer. This is due to the fact that it would cause more oxidative stress in cancer cells than in normal cells.Other theories suggest that because the ketogenic diet reduces high blood sugar, it could reduce insulin complications, which may be associated with some cancers (Olsen, 2017).
4. Reduces inflammation: The diet is also known as anti-inflammatory and could possibly protect you from a variety of degenerative diseases
Degenerative diseases are nerve ailments that affect many of your body's activities, such as balance, movement, talking, breathing, and heart function. Many of these diseases are genetic. Sometimes the cause is a medical condition such as alcoholism, a tumor, or a stroke. Other causes may include toxins, chemicals, and viruses. Sometimes the cause is not known.(medlineplus.com).
Degenerative nerve diseases includeAlzheimer's disease, Amyotrophic lateral sclerosis, Friedreich’s ataxia, Huntington’s disease, Lewy body disease, Parkinson’s disease, Spinal muscular atrophy and others.
5. Fuels and feeds your brain: The Keto diet is said to give you more mental focus and alertness. Ketones provide an immediate hit of energy for your brain, and up to 70% of your brain’s energy needs when you limit carbs (White & Venkatesh, 2011). Fat also feeds your brain and keeps it strong. Your brain is at least 60% fat, so it needs loads of good fats to keep it running (Change et.al, 2019)/ Essential fatty acids such as omega-3s help grow and develop the brain, while saturated fat keeps myelin — the layer of insulation around the brain — strong so your neurons can communicate with each other (Moodie, 2018).
Basically keto diet is a kind of diet that encourages the process of ketosis, burning up sugar (glucose) and giving the body extra stored energy. Aside from the benefit of drastically losing weight, keto diet also has many other benefits that makes it even more interesting for many people.