Keto Diet: Mastering the art of Low carb Diet

Keto Diet or Ketogenic Diet

The human body uses sugar in the form of glycogen to function properly. The Keto diet includes foods that are very low in sugar which compels your body to use fats as a source of energy instead of sugar. 

When the body does not get enough sugar for fuel, the liver is forced to convert available fats into ketones that the body uses for fuel hence it is termed the ketogenic diet.

When you follow a ketogenic diet, your body transforms into a fat-burning machine rather than a carbohydrate-dependent mechanism. 

Increased carbohydrate consumption has been associated with the development of numerous illnesses, including diabetes and insulin resistance, according to various studies.

Carbohydrates are easily absorbable by nature and hence can be easily stored by the body. Carbohydrates begin to be digested the moment they are placed in your mouth. 

Amylase (carbohydrate-digesting enzymes) in your saliva is already working on the carbohydrate-containing meal as soon as you start chewing it.  

Carbohydrates are further broken down in the stomach. They are absorbed into the bloodstream once they reach the small intestine. 

Carbohydrates often raise blood sugar levels once they reach the bloodstream. The quick release of insulin into the bloodstream is triggered by the rise in blood sugar levels.

 The amount of insulin released is proportional to the increase in blood sugar levels. Insulin is a hormone that helps to reduce blood sugar levels by removing excess sugar from the bloodstream. 

Insulin stores the sugar and carbohydrate you ingest as glycogen in muscle tissues or fat in adipose tissue for later use as energy. 

When the body is constantly exposed to such high levels of glucose in the bloodstream, however, it can develop insulin resistance. Because the body likes to keep any surplus glucose, this condition can easily lead to obesity. 

Diabetes and cardiovascular disease are two illnesses that might arise as a result of this disorder.

Keto diets are low in carbs and rich in fat and have been linked to the reduction and improvement of a variety of health issues.

One of the most important effects of a ketogenic diet is that it stabilizes insulin levels while simultaneously restoring leptin signaling. 

Reduced insulin levels in the bloodstream allow you to feel fuller for longer periods of time while also reducing cravings.

These foods are high-fat foods with moderate amounts of protein. Depending on your carb diet the body reaches a state of ketosis in less than a week and stays there. 

With the use of fats instead of sugar in the body, fat loss is amazing without the restriction of calories.

A keto diet is similar to the fact that you should aim to get 60-75% of your daily calories from fat, 15-30% from protein and only 5-10% from carbohydrates. This usually means that you can eat only 20-50 grams of carbs a day. 

Grains, starchy vegetables like potatoes (all legumes), sugar and candy, bread and cakes, beans and lentils, pasta, pizza, and burgers are all prohibited in this diet. This also means that there is no coffee with milk or tea with milk. In fact, no milk and ice cream and milk-based desserts.

What are the advantages of a ketogenic diet?

Advantages of the ketogenic diet may include:

• Weight loss

• Sugar spikes reduced or absent

• Hunger control

• The effect of taking control  

• Normalize blood pressure in patients with high blood pressure

• Decreased migraine attacks

• Type 2 diabetic patients in this diet can reduce their medication

• Other benefits for those with cancer

What are the disadvantages of a ketogenic diet?

Disadvantages of the ketogenic diet may include:

When you start a keto diet, you may suffer from keto flu. These symptoms may not occur in everyone and usually begin a few days after a meal when your body is in a state of ketosis. 

• Nausea 
• Cramps and abdominal pain 
• Headache 
• Diarrhea or constipation 
• Muscle cramps 
• Dizziness and poor concentration
• Lack of sleep 
• Craving for carbohydrates and sugar 

How risky is the ketogenic diet?

The keto diet can lead to many nutritional deficiencies over time. You may be deficient in many vital nutrients such as vitamins and minerals if you don't consume enough fruits and vegetables, grains, beans, lentils, and other foods. 

Since keto foods are high in fat you may have high cholesterol levels that increase the risk of heart disease.