Recently, many of my patients have been asking regarding a ketogenic diet. Is a ketogenic diet safe? Would you recommend it? Regardless of the recent hype, a ketogenic weight loss program is not something new. In medicine, we have used it for nearly a hundred years to treat drug-resistant epilepsy, especially in children. Within the 1970s, Dr. Atkins popularized his keto diet weight loss that began with a very strict two-week ketogenic phase. Over the years, other dietary fads incorporated an identical approach for weight loss.
Exactly what is a ketogenic (keto) diet? Essentially, it really is a diet which induces your body to discharge ketones to the bloodstream. Most cells would rather use blood sugar levels, which will come from carbohydrates, because the bodys main way to obtain energy. In the absence of circulating blood glucose from food, we start breaking down stored fat into molecules called ketone bodies (the process is called ketosis). When you reach ketosis, most cells will use ketone bodies to generate energy until we start eating carbohydrates again. The shift, from using circulating glucose to deteriorating stored fat as a supply of energy, usually happens over 2 to 4 days of eating fewer than 20 to 50 grams of carbohydrates daily. Keep in mind that this is a highly individualized process, and a few individuals need a far more restricted diet to begin producing enough ketones.
Because it lacks carbohydrates, a ketogenic weight loss program is rich in proteins and fats. It typically includes a lot of meats, eggs, processed meats, sausages, cheeses, fish, nuts, butter, oils, seeds, and fibrous vegetables. Because it is so restrictive, it is definitely hard to follow over the long run. Carbohydrates normally account for around 50% of the typical American diet. One of the primary criticisms of this diet is that numerous people often eat excessive protein and poor-quality fats from processed food, with not many fruits and vegetables. Patients with kidney disease must be cautious because this diet could worsen their condition. Additionally, some patients may feel just a little tired initially, although some may have smelly breath, nausea, vomiting, constipation, and sleep problems.
Is really a ketogenic diet healthy? We have now solid evidence showing that the best ketogenic diet for weight loss reduces seizures in children, sometimes as effectively as medication. Because of these neuroprotective effects, questions have been raised concerning the possible benefits for other brain disorders such as Parkinsons, Alzheimers, multiple sclerosis, sleep disorders, autism, and also brain cancer. However, you can find no human studies to support recommending ketosis to treat these conditions.
Weight loss is the main reason my patients use the ketogenic diet. Previous research indicates good proof a faster weight reduction when patients continue a ketogenic or suprisingly low carbohydrate diet compared to participants on a more traditional low-fat diet, or even a Mediterranean diet. However, that difference in weight loss seems to disappear over time.
A ketogenic diet also is shown to improve blood glucose control for patients with type 2 diabetes, at least in the short term. There is even more controversy when we consider the influence on levels of cholesterol. A few pcluig show some patients have boost in levels of cholesterol in the beginning, just to see cholesterol fall several months later. However, there is absolutely no long term research analyzing its effects with time on diabetes and cholesterol.
Key takeaways coming from a ketogenic diet review? A keto and weight loss could be an interesting substitute for treat certain conditions, and may accelerate weight loss. However it is hard to follow and it can be heavy on steak and other fatty, processed, and salty foods which are notoriously unhealthy. We also have no idea much about its long term effects, probably because its so difficult to stay using that people cant eat in this way for some time. It is additionally important to remember that yo-yo diets which lead to rapid weight reduction fluctuation are related to increased mortality. Instead of engaging within the next popular diet that will last only some weeks to months (for most of us that includes a ketogenic diet), attempt to embrace change that is certainly sustainable over the long term. A healthy, unprocessed diet, rich in very colorful fruits and vegetables, lean meats, fish, whole grain products, nuts, seeds, olive oil, and plenty of water appears to have the best evidence for a, healthier, vibrant life.