The ketogenic diet has been around for quite some time. It was introduced back in the 1920s. During its early years, doctors used it to control and manage epileptic seizures. Today, it is adopted by a lot of individuals who want to shed some extra pounds.
Many studies have revealed how the ketogenic diet helps promote good health and weight loss. Also, there have been several studies conducted to investigate the downside of this diet. As you read on, you will learn about the benefits and risks of the keto diet.
Introduction to the keto diet
Ever wonder how you get energized? Typically, you get your energy molecules from carbohydrates. However, with the ketogenic diet, you source it from fats.
The diet involves consuming the following:
- High amount of fat molecules (equivalent to 75% RDA of calories)
- Moderate amount of protein (equivalent to 20% RDA of calories)
- Small amount of carbohydrates (equivalent to 5% RDA of calories)
It’s very different compared to the typical diet, which sources energy from 50 to 65% carbs. After following the keto diet for the prescribed duration, the body enters a metabolic process referred to as ketosis. It’s a process where the body converts fat molecules into energy.
What's so great about the diet?
A lot of people follow the diet because they want to lose weight. The diet is effective in doing so because it decreases water in the body due to the minimal amount of carbs in the body. Because of the diet, the liver is forced to utilize stored carbs in the body. In effect, the body gives up the water-holding carb molecules and encourages consumption of whole foods and nutrient-rich fats.
By decreasing carbs present in the body, you can minimise sugar highs and energy crashes. The keto diet also allows you to lessen your urges to eat. According to a study, the diet promotes long-term weight loss. It's found to perform better than the usual low-fat meal plans.
Aside from helping people lose weight, it's also been effective in preventing the development of various diseases and improving mood. In a study that promoted the use of the keto diet to treat epilepsy, seven percent of the participants became seizure free after the four-year mark.
Are there risks involved?
While the diet provides various health benefits, it also has a few drawbacks that you must know. For example, some people find it a bit challenging to shift from their routine diet to a ketogenic diet. The meals can be entirely different from what you are used to.
Keep in mind the ratio 75:20:5 percent of energy consumption from fat, protein and carb-rich food items. Use the ratio as your guide in creating your meal plan. Alternatively, you can avail of a keto meal delivery, service so that you only have to wait for your meal every day.
Another drawback of this diet is it can result in dehydration if you don't follow the rules correctly. It will definitely help you to consult with a seasoned dietician. He or she can guide you in choosing the appropriate food items to consume each day.
The keto diet is definitely worth trying if you are looking for a more effective way to lose weight and become healthy. Just be mindful of the pros and cons so that you can reap its full benefits.