The keto diet was studied in the 20th century in connection with epilepsy. In 1920, the diet was first conceptualised for the epilepsy patients, and the subsequent study started. The study on keto foods and their effect on the epileptic patients was found to be very positive. The seizures reduced significantly even in the patients who did not respond to drugs, to begin with.
Keto or the ketogenic diet has become the new trend ever since LeBron James tried it. Nutritional ketosis is a state that is induced by keto foods or the keto diet. In ketosis, the body experiences a deficiency of glucose in the body and shifts to fat as its fuel source. The fat is broken down in the liver and converted to ketones. These ketones are then used by the body to produce energy.
There are a lot of confusions in the minds of the general public when the keto diet is considered. The top then most frequent questions that are asked regarding the keto diet are as follows:
What foods are allowed on keto?
The most prominent food or the macro to be avoided is the carbohydrate. Any sugar, refined sugar or processed carbohydrates also lie in the category of foods to be avoided. The foods that can be consumed are the fat-rich foods. The diet includes a moderate amount of protein, and carbohydrates are preferred in the form of fibres.
Precautions that need to taken while on keto
The keto diet has certain aspects, and thus, certain precautions need to be taken when you are starting on the keto diet.
- If there are any kidney issues, it is preferred that you stay away from the keto foods.
- Carbs should be kept under strict restriction because if the carbs content increases then the body would get out of ketosis and fat accumulation may start once more.
- Processed meat products should be avoided.
How long it takes to enter ketosis?
Ketosis is not a very rapid process, and it is not achieved on the whim of your mind. The body burns through the glycogen stored, and then if there is a sustained glucose restriction, then the body shifts to fat as a fuel source. It takes 2-7 days depending upon the glycogen content stored in your body.
How does the keto diet work?
When the body is subjected to carbohydrate restriction, it gets less amount of quick fuel glucose. When the body doesn’t receive the required amount of glucose in any form, the body starts to burn through the stored glycogen to get energy from glucose. After the end of storage, if the body is still under carbohydrate restriction, then the body starts to transition from glucose to fats. These fats are broken down into ketones, and they are further used for energy.
How does the keto diet result in weight reduction?
When the body enters the stage of nutritional ketosis, the fat not only breaks down the consumed fat, but also the stored fat in the adipose tissue. The fat is broken down in ketones, and these ketones are then used to produce energy. The fat molecules once converted into ketones are not stored in the body and are eliminated by the excretory system. Thus, the body undergoes weight loss due to the constant loss of the stored body fat.
What are the benefits of a keto diet or keto foods?
A keto diet not only helps you to reduce weight, but it also has a lot of health benefits. The ketogenic diet results in reduced blood sugar and insulin resistance. The keto diet has also been found to improve brain function and help with the balancing of the hormone levels. It is believed that the body goes through a complete reset.
What is ketosis, and what are ketones?
Ketosis is a process during which the body due to lack of its quick fuel glucose, breaks down fat to produce ketones in the liver. These ketones are the molecules which are further oxidised by the cells to produce energy in the absence of glucose.
What are the various types of keto diet?
Over the years, more than one form of the keto diet has emerged, and all of them have a basic concept which is to maintain a high fat intake. The various forms of keto available in the market are as follows:
- The classic keto: The diet is characterised by 4:1 scenario. In this diet, the amount of fat intake is four times the amount of carbohydrate and protein combined.
- Modified Keto: The diet is tailored to suit the needs of the person and varies in the ratio 2:1 or 1:1. Where former number signifies the fat content and the latter indicates the carb plus protein content.
- The changed Atkins: The new Atkins diet is the easiest to follow. It removes the limitation of liquid and calorie intake for the diet.
- MCT keto: This diet depends upon the human-made fats, which are much more easily breakable.
What are the alternatives to keto?
There are a few alternative diets to the keto diet, and each of these has their unique feature:
- Paleo diet: This is like the keto diet, but it doesn’t restrict the carbs in the diet. It limits the calories in the diet.
Dubrowing Diet: This is the most recent addition in the diets, and this is the strictest diet which involves the concepts of excessive intermittent fasting and calorie management.