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 weight loss program is not something new. In medicine, we have used it for nearly 100 years to treat drug-resistant epilepsy, especially in children. Within the 1970s, Dr. Atkins popularized his ketogenic diet weight loss one month that began with a very strict two-week ketogenic phase. Through the years, other fad diets incorporated a similar approach to lose weight.
What exactly is a ketogenic (keto) diet? In essence, it is a diet which induces our bodies to discharge ketones in to the bloodstream. Most cells would rather use blood sugar, which will come from carbohydrates, since the bodys main source of energy. In the lack of circulating blood sugar from food, we start deteriorating stored fat into molecules called ketone bodies (the procedure is called ketosis). As soon as you reach ketosis, most cells will use ketone bodies to produce energy until we start eating carbohydrates again. The shift, by using circulating glucose to wearing down stored fat being a source of energy, usually happens over 2 to 4 events of eating less than 20 to 50 grams of carbohydrates each day. Keep in mind that it is a highly individualized process, and a few people need a far more restricted diet to start out producing enough ketones.
Because it lacks carbohydrates, a ketogenic weight loss program is full of proteins and fats. It typically includes plenty of meats, eggs, processed meats, sausages, cheeses, fish, nuts, butter, oils, seeds, and fibrous vegetables. As it is so restrictive, it really is difficult to follow over the long term. 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 tend to eat excessive protein and poor-quality fats from junk foods, with only a few fruits and vegetables. Patients with kidney disease need to be cautious because this diet could worsen their condition. Additionally, some patients may experience just a little tired at first, although some may have smelly breath, nausea, vomiting, constipation, and sleep problems.
Is really a ketogenic diet healthy? We have solid evidence showing that keto fat loss reduces seizures in kids, sometimes as effectively as medication. Because of these neuroprotective effects, questions have already been raised about the possible benefits for other brain disorders like Parkinsons, Alzheimers, multiple sclerosis, sleep disorders, autism, as well as brain cancer. However, you can find no human studies to aid recommending ketosis to take care of these conditions.
Weight reduction is the primary reason my patients make use of the ketogenic diet. Previous research indicates good proof a quicker weight reduction when patients go on a ketogenic or really low carbohydrate diet compared to participants on a more conventional low-fat diet, or even a Mediterranean diet. However, that difference in weight loss appears to disappear over time.
A ketogenic diet also can improve blood glucose control for patients with type 2 diabetes, at least in the short term. There exists even more controversy whenever we consider the effect on cholesterol levels. Several pcluig show some patients have increase in cholesterol levels initially, simply to see cholesterol fall a couple of months later. However, there is no long-term research analyzing its effects over time on diabetes and cholesterol.
Key takeaways coming from a ketogenic diet review? A keto results could be an interesting alternative to treat certain conditions, and may accelerate weight reduction. Yet it is difficult to follow and it may be heavy on red meat along with other fatty, processed, and salty foods which are notoriously unhealthy. We also do not know much about its long term effects, probably because its so difficult to stay with that people cant eat in this way for some time. It is also important to understand that yo-yo diets which lead to rapid weight reduction fluctuation are associated with increased mortality. Instead of engaging in the next popular diet that will last only a few weeks to months (for many people which includes a ketogenic diet), try to embrace change which is sustainable over time. A balanced, unprocessed diet, full of very colorful fruits and vegetables, lean meats, fish, grain, nuts, seeds, olive oil, and lots of water may have the most effective evidence for some time, healthier, vibrant life.