The ketogenic diet is often referred to as the keto diet, which is a diet that is high in fat, and very low in carbohydrates. and low to moderate in protein. It is designed to force the body to burn fat for energy instead of glucose. a condition is known as ketosis. Follow the article to learn more about the ketogenic diet.
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How the ketogenic diet works
Although ketogenic diets have gained great popularity in recent years, primarily for weight loss. they have been used for psychological purposes for a century under carefully controlled conditions. as a means of treating children's epileptic seizures. It is not clear how the ketogenic diet reduces the overexcitability of nerve cells that leads to seizures. But there is growing evidence that the ketogenic diet if used wisely for short periods, can benefit many body systems. especially the brain.
Ketone bodies are where the word "ketogenic diet" comes from.
which are fat metabolites produced in the liver because they break down stored fat to be used as fuel for the rest of the body. A distinctive feature of the use of ketones is that insulin is not required to accompany ketones to cells. as is the case with glucose. making the body burn fat for energy. insulin relaxes. This restores the body's sensitivity to insulin, which leads to a decrease in the levels of both insulin and blood glucose. This has various metabolic benefits for the body. not only for weight loss but also reduces. and enhancing brain function, the risk of diabetes, and other metabolic disorders.
What to eat on a ketogenic diet
The keto diet usually consists of low-carb vegetables, meat, seafood, dairy products, eggs, oils, nuts, seeds, and some high-fat. low-carb fruits such as avocados or berries. These foods are combined in varying amounts to provide 75 to 90 percent of calories from fat.
What to stay away from when on a ketogenic diet
People on a keto diet should avoid sugar, cereals, starchy vegetables (such as potatoes or beets), fruits with a high carbohydrate or sugar content (such as bananas or pears), and most processed foods. Some keto dieters avoid beans and legumes because they tend to be high in carbohydrates. while others eat certain types in small amounts.
What causes ketosis
A high-fat diet (such as a keto diet) is one way to induce ketosis, but not the only one. Fasting can also help. as can total carbohydrate restriction. Bouts of excessive exercise and excessive drinking can also lead to ketosis.
What is intermittent fasting?
Intermittent fasting refers to the practice of alternating periods of eating with periods of fasting in which no calories are consumed. or significantly fewer calories are consumed than usual. Some plans alternate between fasting and non-fasting days; others limit food intake to certain intervals every day. devoting the rest of the time to fasting.
What are the benefits of the ketogenic diet for the brain?
Glucose is the preferred fuel source for the brain because it is fast. But glucose is ineffective. Do not burn clean. Garbage accumulates in mitochondria. the fuel furnaces of cells. Glucose generates free oxygen molecules that gradually damage cells. Oxidative stress also leads to the accumulation of toxic proteins that are a hallmark of Alzheimer's disease. Over time, the processes that occupy brain cells lose their effectiveness. paving the way for cognitive decline. The same processes may contribute to the development of other mental disorders. such as depression.
In turn, during periods of ketosis,
glucose is not available, and brain cells have to use fat as a reserve fuel; as a result, they get a more efficient source of energy. Oxidative damage to brain cells is contained. Cyclic switching to ketones also leads to a reset of the mechanism of glucose utilization and insulin sensitivity. and also stimulates cell regeneration processes. The speed of memory and mental processing is maintained.
Does a ketogenic diet improve mood?
There is some evidence that the keto diet may help with depressive behavior. However, many such studies have been conducted on animals. Anecdotal evidence suggests some mood-enhancing effects in humans. but these claims have not been fully confirmed in studies.
Can a ketogenic diet help me sleep?
The evidence is mixed. Some research shows that a high-fat diet improves sleep quality; however, others point to the opposite conclusion. Other studies show that the keto diet reduces daytime sleepiness .or increases the time spent in REM sleep. However, some of them were aimed specifically at children. with epilepsy and could not be expanded to other population groups.
Can the ketogenic diet protect against cognitive decline?
Some experts believe that the best way to maintain cognitive ability in old age is through intermittent ketogenesis. which is not necessarily stimulated by the keto diet. Instead, the evidence supports intermittent fasting. especially fasting restricts food intake for 8-12 hours during the day. and limits its intake, especially carbohydrates, to 12+ hours during the night.
Does the ketogenic diet help with bipolar disorder
The many similarities between epileptic seizures and bipolar disorder make ketogenic diets of experimental interest in the treatment of bipolar disorder. However. as with depression, the evidence is limited and is mostly limited to small case studies.
Possible safety concerns and side effects
While a ketogenic diet can have many benefits, there are potential risks and unpleasant side effects for those who follow a keto diet. For example. ketogenic diets tend to be rich in saturated fats and are known to increase levels of "bad" cholesterol (LDL) associated with cardiovascular disease. They are also often deficient in micronutrients. including vitamins and fiber. Ketogenic diets can interfere with healthy bowel function and put a strain on the kidneys. Anyone looking to switch to a short-term? or long-term diet should discuss their plans with their doctor. however, they are generally safe for short periods.
Is the ketogenic diet dangerous?
Maybe. While dietary ketosis is usually healthy in the short term, too high levels of ketone bodies can lead to ketoacidosis. a life-threatening condition. It most commonly occurs in untreated or untreated Type 1 diabetes due to a lack of insulin. but it can also be the result of an extreme keto diet.
How long can you safely follow the ketogenic diet?
Some children with epileptic seizures have been following the keto diet for years. However, the long-term keto diet is not well understood among the non-epileptic population. Keto diets may have health risks. such as ketoacidosis or vitamin deficiency. It can also be difficult to maintain. Some experts advise adhering to the strictest rules from 30 to 90 days.
What is ketogenic breathing?
Ketones caused by the ketogenic system give off a characteristic odor. This smell can be described as sweet, and fruity. or ammonia (similar to nail polish remover). Although many people find this side effect strange or annoying. it is a sign that the body is in ketosis.