The Ketogenic Diet Everything You Should Know About the Keto Diet

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Ketogenic Diet
Ketogenic Diet

With continuous awareness and education, obesity remains a significant worldwide health risk mortality rate in adults is 2.8 million per year. Many diseases such as hypertension, diabetes, and heart disease are majorly related to obesity. Obesity usually is a result of a sedentary lifestyle and poor eating habits. Appropriate diet regimens for weight reduction can help manage the obesity epidemic to some extent. A very low-carbohydrate and high-fat ketogenic diet has proven to be an excellent source for losing weight.

A ketogenic diet essentially consists of:

  • High fats,
  • Balanced proteins, and
  • Very low carbs.

The dietary macronutrients are divided into:

  • 55% to 60% fat,
  • 30% to 35% protein,
  • 5% to 10% carbohydrates

Carbohydrates sum up to 20 to 50 g per day.

Physiology and Biochemistry

The first source of energy production in body tissues is carbohydrates. Insulin secretion is lessened in the body when there is a decreased amount of carbohydrates due to a reduced intake of less than 50g per day, leading the body to enter a catabolic state. The stores of Glycogen start depleting, pushing the body to go through specific metabolic changes. When there is very little carbohydrate availability in body tissues, two metabolic processes respond:

  • Gluconeogenesis
  • Ketogenesis

Side Effects and How To Minimize Them

A ketogenic diet is a healthier option for people, but there may be initial side effects while your body adjusts.

Keto flu gives anecdotal evidence of these effects. Based on studies over the eating plan, the side effects are typically over a short period.

Keto flu symptoms include diarrhea, vomiting, and constipation. Other common symptoms include:

  • reduced energy and mental function
  • increased appetite
  • sleep paralysis
  • vomiting
  • stomach distress
  • limited exercise performance

The patient is given a regular low-carb diet to minimize these side effects for the first few weeks. It will make your body adapt to burn more fat before the patient eliminates carbs.

A ketogenic diet can cause a change in the water and mineral balance of the body.

Cautions and Contraindications of a ketogenic diet

It is essential to adjust the previous medication before starting the ketogenic diet properly. For example, insulin or oral hypoglycemic agents can cause severe hypoglycemia in patients who have diabetes if the medicines are not adjusted.

The ketogenic diet is contraindicated in the following disorders:

  • Pancreatitis,
  • Liver failure,
  • Disorders of fat metabolism,
  • Primary carnitine deficiency,
  • Carnitine palmitoyltransferase deficiency,
  • Carnitine translocase deficiency,
  • Porphyrias, or
  • Pyruvate kinase deficiency.

Types of Ketogenic Diets

Following are some types of the ketogenic diet:

Standard Ketogenic Diet (SKD)

A standard ketogenic diet is a very low carb, moderate protein, and high-fat diet typically containing 70% fat, 20% protein, and 10% carbs.

Cyclical Ketogenic Diet (CKD)

CKD diet requires periods of higher-carb refeeds. For example, five ketogenic days and, after that, two high carb days.

Targeted Ketogenic Diet (TKD)

A targeted ketogenic diet requires the patient to add carbs before or after workouts.

High Protein Ketogenic Diet

It is the same as a standard ketogenic diet. The only difference is that it includes more protein. The ratio is usually 60% fat, 35% protein, and 5% carbs.

However, extensive studies have been carried out only on standard and high protein ketogenic diets. Advanced methods include Cyclical or targeted ketogenic diets.

Foods to Eat

The patients should plan their meals around these foods:

  • Cream and butter: heavy cream
  • Cheese: cheeses that are not processed, such as cheddar, blue, or mozzarella
  • Nuts and seeds: almonds, pumpkin seeds, chia seeds, etc.
  • Meat: sausage, bacon, chicken, red meat, steak, ham, and turkey
  • Fatty fish: salmon, trout, tuna, and mackerel
  • Healthy oils: avocado oil, extra virgin olive oil
  • Avocados: fresh guacmole or whole avocados
  • Low carb veggies: green veggies, peppers, tomatoes, onions, etc.
  • Condiments: salt, spices, pepper, and herbs
  • Eggs: pastured or omega-3 whole eggs

Foods to Avoid

Any food that has high percentages of carbs should be limited. Following is a list of foods that need to be decreased or reduced on a ketogenic diet:

  • Unhealthy fats: mayonnaise, processed vegetable oils, etc.
  • Alcohol: beer, mixed drinks, wine, liquor
  • Sugar-free foods: sweeteners, desserts, sugar-free candies, syrups, puddings, etc.
  • Sugary foods: soda, smoothies, cake, ice cream, fruit juice, etc.
  • Starches or grains: rice, pasta, cereal,wheat-based products, etc.
  • Fruit: fruits except for berries like strawberries, some condiments or sauces: barbecue sauce, teriyaki sauce, ketchup, honey mustard, etc.
  • Beans or legumes: lentils, chickpeas, peas, kidney beans, etc.
  • Root vegetables and tubers: carrots, parsnips, potatoes, sweet potatoes, etc.
  • Low fat or diet products: salad dressings, condiments, and low-fat mayonnaise

How can Ketogenic Diets Reduce the Risk of Certain Cancers?

Studies have shown the effects of the ketogenic diet in treating or preventing certain cancers.

One research investigated that the ketogenic diet is a safe and suitable treatment with chemotherapy and radiation therapy in specific cancers. Keto diet causes more oxidative stress in cancer cells than in normal cells, leading them to die.

Another recent study from 2018 proposes that because the diet decreases blood sugar levels, it could also reduce the risk of insulin (a hormone that controls blood sugar) complications. Insulin is that may have links to some cancers.

How does Silver Cancer Institute and Center for Chronic Disease use a Ketogenic Diet to Treat Cancer?

Cancer cells are produced by a low carbohydrate and high-fat diet with medium-chain triglycerides, omega-3 oils, and other fats, and a high protein diet. Ketones are direct inhibitors of the growth of tumors. Silver Cancer Institute provides the patient with an established diet that will show increased blood ketones and low urinary ketones.

A reduction in calories is also significant as it is antiangiogenic and anti-inflammatory. SCI checks the patient’s threshold of producing ketones and provides a detailed diet plan.

Search terms:

  • Ketogenic Diet
  • catabolic state
  • Keto flu
  • Cautions and Contraindications of a ketogenic diet
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