By Sneh Jaisingh
Ketogenic or Keto- diet is the new buzz, everyone is talking about it. My clients and even friends are starting to ask me about “going keto,” because they’ve heard it will help them lose weight, improve athletic ability and even boost brain power.
Though not new, it has become more and more popular in recent times. There are many claims that keto-diet not only helps with weight loss but aids in many health conditions. So, let find out if ketogenic diet is right for you, or is it just another fad?
What is ketogenic diet?
A ketogenic diet is basically high-fat, adequate-protein, and low-carb diet. It mimics starvation, allowing the body to go into a metabolic state called ketosis. The purpose of the ketogenic diet is to switch our bodies from using carbohydrates for fuel to burning ketones instead. When the body is starved of carbohydrates, fat is broken down and ketones are formed by the liver and then burned for energy instead of glucose there by entering into “nutritional ketosis”
One extremely popular version of a keto diet is the Atkins diet.
Mounting research suggests nutritional ketosis is the answer to a long list of health problems, starting with obesity but before we go all crazy and think of this diet as the “universal remedy” let’s look at some pros and cons and decided if keto lifestyle is right for you.
What consist of keto diet?
Ketogenic diet consists of limiting carbohydrate intake anywhere between 20–50 grams per day. “The exact ratio of recommended macronutrients or “macros”( carbohydrate, protein and fat are called macronutrients) in your diet may vary depending on your specific goals and current state of health, age, gender and level of activity.
What is included in the diet?
What is intermittent fasting?
Intermittent fasting (IF) per Wikipedia, is an umbrella term for various diets that cycle between a period of fasting and non-fasting during a defined period.
There are many different kind of intermittent fast but some of the most popular ones are:
- 16/8 – Fasting for 16 hrs and eating for 8 hrs
- 5:2 diet – Fast for 2 days per week
- Eat-Stop-Eat – Do a 24 hour fast once or twice a week
- Alternate day fasting – Fast every other day
- The warrior diet – Fat during the day and eat a huge meal at night
Note– Intermittent Fasting is not for everyone especially women. It is always advisable to consult with your health care provider or Nutritionist before starting on such drastic fasts.
BENEFITS OF A KETOGENIC DIET
The ketogenic diet has been used for many years, mostly in clinical settings like hospitals, as part of the treatment protocol for children and adults. Some of the claimed benefits include:
- Fast weight loss and improvement in cholesterol, lipids, and glucose levels
- Blood sugar balance and enhanced insulin sensitivity
- Cancer treatment and prevention
- Increased satiety, decreased food cravings (not having to eat every few hours)
- Improved energy levels
- Ketones are awesome for brain health, and a ketogenic diet has neuroprotective benefits. Can be useful to treat epilepsy, seizure disorders, ADHD, Alzheimer’s disease, memory, cognitive function, Parkinson’s disease, and Multiple Sclerosis.
- Mood stabilization in bipolar disorder
- Cardiovascular: Stroke prevention, metabolic syndrome management, improved cholesterol levels
- Inflammation management
- Endurance enhancement