Recently, many 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 been using it for nearly a hundred years to treat drug-resistant epilepsy, particularly in children. In the 1970s, Dr. Atkins popularized his keto weight loss that began with a very strict two-week ketogenic phase. Over the years, other dietary fads incorporated a comparable approach for losing weight.
What is a ketogenic (keto) diet? Basically, it is a diet that triggers the body to release ketones in to the bloodstream. Most cells prefer to use blood sugar, which comes from carbohydrates, since the bodys main way to obtain energy. In the lack of circulating blood glucose from food, we start wearing down stored fat into molecules called ketone bodies (the process is called ketosis). As soon as you reach ketosis, most cells uses ketone bodies to create energy until we start eating carbohydrates again. The shift, from utilizing circulating glucose to breaking down stored fat as being a source of energy, usually happens over 2 to 4 events of eating fewer than 20 to 50 grams of carbohydrates per day. Take into account that it is a highly individualized process, and a few individuals need a much more restricted diet to start out producing enough ketones.
Since it lacks carbohydrates, a ketogenic weight loss program is abundant in proteins and fats. It typically includes a lot of meats, eggs, processed meats, sausages, cheeses, fish, nuts, butter, oils, seeds, and fibrous vegetables. As it is so restrictive, it is definitely tough to follow over the long run. Carbohydrates normally account for about 50% in the typical American diet. One of many criticisms with this diet is that many people often eat a lot of protein and poor-quality fats from processed food, with not many fruits and vegetables. Patients with kidney disease have to be cautious since this diet could worsen their condition. Additionally, some patients may feel a little tired at first, while some may have smelly breath, nausea, vomiting, constipation, and sleep problems.
Is a ketogenic diet healthy? We now have solid evidence showing that keto diet results reduces seizures in youngsters, sometimes as effectively as medication. As a result of these neuroprotective effects, questions happen to be raised about the possible benefits for other brain disorders including Parkinsons, Alzheimers, multiple sclerosis, sleep disorders, autism, and also brain cancer. However, you can find no human studies to back up recommending ketosis to deal with these conditions.
Weight loss is the primary reason my patients use the ketogenic diet. Previous research indicates good evidence of a faster weight loss when patients continue a ketogenic or really low carbohydrate diet in comparison to participants on a more conventional low-fat diet, or even a Mediterranean diet. However, that difference in weight reduction appears to disappear with time.
A ketogenic diet also is shown to improve blood glucose control for patients with type two diabetes, at the very least in the short term. There is much more controversy once we consider the impact on cholesterol. Several pcluig show some patients have rise in levels of cholesterol initially, simply to see cholesterol fall several months later. However, there is absolutely no long-term research analyzing its effects as time passes on diabetes and cholesterol.
Key takeaways coming from a ketogenic diet review? A keto weight loss could be an interesting alternative to treat certain conditions, and might accelerate weight reduction. Yet it is hard to follow and it can be heavy on red meat as well as 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 hard to keep using that people cant eat this way for some time. Additionally it is important to understand that yo-yo diets which lead to rapid weight-loss fluctuation are associated with increased mortality. Instead of engaging in the next popular diet that could last only some weeks to months (for most of us that features a ketogenic diet), make an effort to embrace change which is sustainable over the long term. A balanced, unprocessed diet, rich in very colorful vegetables and fruit, lean meats, fish, grain, nuts, seeds, olive oil, and lots of water appears to have the best evidence for some time, healthier, vibrant life.