Recently, a lot of my patients have been asking about a ketogenic diet. Is a ketogenic diet safe? Would you recommend it? Inspite of the recent hype, a ketogenic diet is not something new. In medicine, we have used it for almost a hundred years to deal with drug-resistant epilepsy, especially in children. Within the 1970s, Dr. Atkins popularized his keto diet and weight loss that began with a very strict two-week ketogenic phase. Over time, other fad diet plans incorporated an identical approach to lose weight.
Exactly what is a ketogenic (keto) diet? In essence, this is a diet which induces the body to release ketones in to the bloodstream. Most cells prefer to use blood sugar, which comes from carbohydrates, because the bodys main way to obtain energy. In the lack of circulating blood sugar levels from food, we start breaking down stored fat into molecules called ketone bodies (the procedure is called ketosis). Once you reach ketosis, most cells will make use of ketone bodies to produce energy until we start eating carbohydrates again. The shift, from using circulating glucose to deteriorating stored fat being a supply of energy, usually happens over two to four events of eating less than 20 to 50 grams of carbohydrates daily. Take into account that this is a highly individualized process, and a few individuals need a much more restricted diet to start producing enough ketones.
Because it lacks carbohydrates, a ketogenic weight loss program is full of proteins and fats. It typically includes lots of meats, eggs, processed meats, sausages, cheeses, fish, nuts, butter, oils, seeds, and fibrous vegetables. Because it is so restrictive, it is definitely difficult to follow over the long run. Carbohydrates normally account for at least 50% from the typical American diet. One of the main criticisms of the weight loss program is that numerous people have a tendency to eat a lot of protein and poor-quality fats from junk foods, with only a few vegetables and fruit. Patients with kidney disease must be cautious since this diet could worsen their condition. Additionally, some patients may experience just a little tired in the beginning, although some might have smelly breath, nausea, vomiting, constipation, and sleep problems.
Is really a ketogenic diet healthy? We have now solid evidence showing that keto diet and weight loss reduces seizures in children, sometimes as effectively as medication. Due to these neuroprotective effects, questions have been raised regarding the possible benefits for other brain disorders including Parkinsons, Alzheimers, multiple sclerosis, sleep disorders, autism, as well as brain cancer. However, you can find no human studies to back up recommending ketosis to take care of these conditions.
Weight loss is the main reason my patients use the ketogenic diet. Previous research shows good evidence of a quicker weight loss when patients go on a ketogenic or really low carbohydrate diet when compared with participants on a classical low-fat diet, or even a Mediterranean diet. However, that difference in weight reduction generally seems to disappear over time.
A ketogenic diet also can improve blood sugar control for patients with type two diabetes, at least for the short term. There exists much more controversy when we think about the effect on cholesterol levels. Several pcluig show some patients have increase in cholesterol at first, only to see cholesterol fall a couple of months later. However, there is no long term research analyzing its effects as time passes on diabetes and cholesterol.
Key takeaways from the ketogenic diet review? A ketonic diet happens to be an interesting substitute for treat certain conditions, and might accelerate weight-loss. However it is hard to follow and it may be heavy on red meat as well as other fatty, processed, and salty foods that are notoriously unhealthy. We have no idea much about its long-term effects, probably because its so difficult to keep using that people cant eat by doing this for a long time. It is also important to understand that yo-yo diets which lead to rapid weight loss fluctuation are related to increased mortality. As opposed to engaging within the next popular diet that could last only a few weeks to months (for most people which includes a ketogenic diet), make an effort to embrace change that is certainly sustainable over the long term. A well-balanced, unprocessed diet, abundant in very colorful fruits and vegetables, lean meats, fish, grain, nuts, seeds, olive oil, and lots of water appears to have the best evidence for a, healthier, vibrant life.