HI! welcome back. This video is on the Explanation of KETOGENIC DIET. What are the benefits and side effects of the keto diet?
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The ketogenic diet is a very popular diet that has gained immense popularity in the last decade, primarily because of its successful short-term effect on weight loss. I have in my previous videos spoken about Intermittent fasting and the Mediterranean diet. Today we will touch on the Keto diet.
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So what is Keto-diet?
It is a low carbohydrate diet with a moderate amount of protein restriction with no fat restriction.
So if you look at the dietary macronutrients in percentage – it’s about 5-10% carbohydrate, 30-35% protein, and 55-60% fat.
The whole idea is to reduce the carbohydrate intake to less than 50g per day which is about 3 slices of bread or 1 serving of plain pasta or rice.
In addition, there is also a restriction of protein intake to 1-1.5g per 500g body weight. So if you are about 70kg in weight – then you can take about 140-200g of protein a day.
That is about 30 boiled eggs or 6 pieces of grilled chicken breast
The typical keto diet includes plenty of meat, eggs, fish, nuts, seeds, oil, butter, and vegetables.
So when your body is starved of carbohydrates, it undergoes a metabolic change to start breaking down the carbohydrate stored in your body.
When even that stored carbohydrate is used up in about 3 days – the body will start to utilize fat stored in our body as a source of energy to produce ketones and ketoacid as the primary source of energy.
Keto-diet has been shown to effectively
– reduce weight and BMI
– abdominal circumference
– blood pressure and blood triglyceride, fasting blood glucose and hba1c
– increase High-density lipoprotein ( or good cholesterol )
– reduce hyperinsulinemia
– improvement in insulin sensitivity.
But before we start recommending the Keto diet to everyone who is obese – let’s discuss the downside of the Keto diet.
There are some common short-term side effects of the Keto diet,.
Collectively we can term them “ Keto-flu “
– fatigue, headache, dizziness, nausea, vomiting, constipation, and low exercise tolerance.
Symptoms typically resolve after few days to weeks as the body adjusts to the low carbohydrate ketogenic state.
Ensuring adequate fluid intake can help counter some of these symptoms.
Long-term adverse effects include hepatitis steatosis ( fatty liver ), overall lack of protein in the body, kidney stones, and vitamin and mineral deficiencies.
There are also a few groups of patients that should not be on the Keto diet.
They are
– diabetic on insulin or oral medications
– patients with liver or renal failure
– pancreatitis patients
– and those with rare cases of inborn disorders of fat metabolism
As with all forms of diet, there are challenges.
Firstly – discipline and compliance to stick to the diet.
Good results are often seen in patients who stick to it for 3-6 months or beyond. The issue, however, with all lifestyle changes is that humans tend not to stick to the routine. And because it’s so restrictive on the diet, it is hard to follow over the long run.
Secondly,
As it is a major shift in body metabolism, frequent monitoring with a doctor is necessary and close monitoring of renal function is crucial.
There have been cases where patients do run into problems with hydration and electrolyte imbalances which could potentially be dangerous.
Thirdly, because this diet is heavy on meat: which may include red meat and processed meat as well. Hence there are also health concerns with regards to high consumption of red meat and processed meat.
Finally, the transition from a ketogenic diet back to a standard diet should also be a gradual and well-controlled one.
In essence, understanding the principle behind the dietary plan is key to improvement in health.
Instead of going 100% into a ketogenic diet, perhaps it may be better for you to move towards a reduced carbohydrate diet with a balanced meal plan that includes also lots of fruits and vegetables with minimally processed food.
Sort of a mixture between a low carb diet with a Mediterranean diet with intermittent fasting thrown into the mix.
Click on the links above to know more about medi diet and intermittent fasting.
And let’s not forget our exercises and physical activity in the fight against obesity.
Again, weight loss is 70% diet and 30% exercise
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