Many Americans make New Year’s Resolution in January. According to a recent survey, a massive proportion of US residents took a resolution to get in shape. It is an indication that the people of the city have started looking for ways to get in shape. Around 80% of the adults have accepted the fact they could be more healthy.
Have a look at the following statistics:
- Percentage of physically inactive U.S. adults – 25.6%
- Obesity Rate among U.S adults – 33.1%
- Percentage of U.S who believe diet is the primary cause for obesity – 48%
One good alternative would be to switch to a Ketogenic Diet. This diet assures several health benefits from weight reduction to an enhanced concentration power. Peruse the article and get to know the fundamentals of the ketogenic diet. There are both benefits and risks associated with this diet. Know your health needs and then decide whether the ketogenic diet would be suitable for you or not.
What Is Ketogenic Diet?
A diet plan that is low in carbs, high in fat and moderate in protein is termed as the ketogenic diet. It incorporates foods like butter, cheese, meat, nuts, seeds, oils, and some of the vegetables that are low in carbohydrates. High-carb fruits, including sweets, potatoes, grains, etc. are not allowed in this diet.
The main idea is radically reducing the intake of carbs and substituting it with fats. The decreased consumption of carbohydrate-rich food sets your body to a state known as Ketosis. In this metabolic state, body becomes highly efficient. The process of breakdown of fats and conversion into energy accelerates. Moreover, ketones from fats are produced in the liver. These ketones then supply energy to the brain and the rest of the body.
What Are The Different Types Of Ketogenic Diets?
1. Standard Ketogenic Diet
- Perfect for beginners.
- Improves overall wellbeing.
- It can help people with metabolic diseases.
- Includes low-carb(< 10% of total calories/day), moderate protein(20-35% of total calories/day) and high fat intake(70-75% of total calories/day).
2. Cyclical Ketogenic Diet
- Perfect for those who are looking for ways for improved muscle growth and exercise performance.
- Includes a high fat, low-carb diet.
- You need to follow the standard ketogenic diet for five to six days, and intake high carbs in the next two days.
3. Targeted Ketogenic Diet
- Perfect for those who possess some experience with a ketogenic diet or do some exercises regularly.
- It improves strength, grows muscle, and enhances athletic performance.
- Involves the intake of carbohydrates before workout hours.
- Lower insulin levels.
4. High-protein Ketogenic diet
- It provides you with sound energy throughout the day.
- It offers therapeutic potential for several types of cancer.
- It is the least common type of ketogenic diet.
- Perfect for those who want to shed their extra body fat, while keeping a muscular body structure.
- Includes 5% carbs, 35% protein and 60% fats diet.
Is Ketosis Good To Go?
Now that you are aware of the basics and types of ketogenic diet, how to decide whether to go with it or not?
I have listed out some of the pros and cons associated with the keto diet. Consider them and then make your decision regarding the same.
In a usual diet, carbohydrates are burnt by the body for energy. While in a ketogenic diet, we restrict our carbohydrate intake. In this case, fats are burnt to release energy. It implies the body will lose fat more readily, thereby resulting in a rapid weight loss. The notion of the keto diet is to increase the consumption of fats and decrease the intake of carbs. It eradicates cravings and hunger sensations.
Regains insulin sensitivity
Insulin sensitivity determines how sensitive your body cells are about insulin. Being on a low-carb diet with ketosis can help restore insulin sensitivity to a certain level.
Positive impacts on sedentary way of living
If you are not an athlete, the chances are less that you perform intense workouts regularly. Most of us today spend a significant portion of our time at our desks in our workplace. If that is the case, a low-carb diet like the ketogenic diet is suitable for you.
Researchers have found that there is a strong association between the keto diet and the prevention of different types of cancer.
Brain demands sugar
Everything has its positives and negatives, and so does the ketogenic diet. We need to have a good concentration power to do our daily activities properly.
When we are on a keto diet, we consume fewer carbs that can result in lethargy. Your brain would face difficulty in performing functions.
It happens because our brain gets energy from the glucose present in our bloodstream. To gain access to the bloodstream, carbohydrates are required. When our body is low on carbs, this doesn’t happen. Therefore, the functioning of the brain gets affected.
Negative impacts on heart health
The foods incorporated in a ketogenic diet are rich in saturated fats. These saturated fats can increase cholesterol levels of a person. As a result, your heart health may get adversely impacted.
Carbs boost performance
If you already do intense workout regularly, the keto diet is not for you. Studies have found that going on a low-carb diet can decrease performance and stamina to a certain level.
How To Get On A Ketogenic diet?
There are numerous approaches to get started with a ketogenic diet. This diet can provide you with a painful experience at first if you haven’t yet prepared yourself for this.
You can get on a ketogenic diet with three necessary steps:
- Avoid foods that are rich in carbohydrates and consume keto-friendly foods.
- Consume fair amounts of carbs, proteins, and fats.
- Be ready for the ketogenic flu.
Make sure to track the following four variables and get to know the effectiveness of the ketogenic diet on your body.
- How does it feel?
- How is it affecting your body structure?
- Notice the relevant biological indicators.
In your entire journey, these variables are going to help you in any way.
By far, we have discussed what ketogenic diets are. We have also reviewed some of the pros and cons of the ketogenic diet. With this, we can conclude that going on a keto diet for a shorter time duration can help reduce weight. But people have to face several consequences when people take this diet for a longer period of time.
Tags: keto diet for beginners, negatives of ketogenic diet, keto diet explained