A keto diet is an extreme type of low-carb and high fat diet.
In practice, whether your diet is called “low-carb” or “keto” depends on how little carbohydrate you consume each day:
• Between 50 and 150 grams, your diet is low-carb.
• Under 50 grams, your diet is ketogenic.
The ketogenic diet (KD) is a high-fat, adequate-protein, low-carbohydrate diet that has been used as a treatment for epilepsy since 1921. (1)
What is Ketosis?
When we replace carbohydrates with healthy fats as our main source of nutrition, our body enters a metabolic state called ketosis. As we continue eating a high-fat diet, the excess glucose stored in your body is depleted. Our body becomes extremely efficient at burning fat for energy by producing ketones instead of glucose.
What is Ketone?
Ketones are compounds produced by the liver during times of fasting or extremely low carbohydrate intake. A ketone is an acidic chemical that is released in the blood while you’re in ketosis.
Two of the principal ketones are acetoacetate and beta-hydroxybutyrate (BHB).
These compounds can be broken down by cells to provide energy. BHB, created from fatty acids in the liver, not only regulates energy expenditure, it also helps modulate metabolism.
Is Keto diet really Reduce the Weight?
When we start low carb diet, we have very low Glucose in our body, Our Body need Glucose for Energy production.
Our brain demands the most glucose in a steady supply, About 120 grams daily because it cannot store glucose. During fasting, or when very little carbohydrate is eaten, the body first pulls stored glucose from the liver and temporarily breaks down muscle to release glucose. If this continues for 3-4 days and stored glucose is fully depleted, blood levels of a hormone called insulin decrease, and the body begins to use fat as its primary fuel. The liver produces ketone bodies from fat, which can be used in the absence of glucose. (6,7), one Clinical Study show significant decrease in the level of triglycerides, total cholesterol, LDL cholesterol and glucose, and a significant increase in the level of HDL cholesterol in the patients. (8)
How I can start my Keto?
There are many websites which can helps you to select carbs and healthy meal to sets your goal.
What Food are helpful in Keto?
In keto we should have to set our diet
according to the following chart.
10 % carb
20% Protein
70% Fat
What I have to Eat & Avoid in Keto?
Eat in Keto:
Fish and seafood
Low-carb veggies
Cheese
Avocados
poultry
Eggs
Nuts, seeds and healthful oils
Plain Greek yogurt and cottage cheese
Berries
Unsweetened coffee and tea
Dark chocolate and cocoa powder
Avoid in Keto:
Grains
Starchy vegetables and high-sugar fruits
Sweetened yogurt
Juices
Honey, syrup or sugar in any form
Chips and crackers
Baked goods including gluten-free baked goods
What Problem we can face in Keto?
Different people face different problems, it varies person to person, as we all are not same so our bodies are also not same. There are some problems relating to Keto diet and its solutions.
KETO BREATH: Some time due to excess ketone in our body our breath gives acetone smell, like nail polish remover “or “slightly fruity” smell.
Tips
• Wait it out. Sometimes this can just go away on its own once your body has
better adapted to the keto diet.
• Drink more fluids. Acetone can also be excreted through your urine.
• Decrease ketone levels. If your breath is really bothering you, you can try to
increase your daily carb intake level to help decrease the formation of ketones.
• Mask the smell. Keep some sugar-free or low-carb mints, gums, mouthwashes,
strips, or sprays on hand. Use as needed to keep “keto breath” at bay.
CONSTIPATION: Some time you can experience Constipation in keto Diet.
Tips
· Drink plenty of Water.
· Use Fibre in your Diet.
· Use Healthy Oil (SynBio Keto plan Pure MCT C8 oil)
· Try OTC laxative Supplement.
MUSCLE CRAMP: Muscle Cramp is possible when we are
under hydrate and not consuming electrolyte specially in keto diet.
Tips
· Increase fluid intake
· Take electrolyte e.g Sodium, calcium, Magnesium
Keto supporting Supplement
• Ketone supplements: Ketones are an alternative fuel for our cells, with several advantages over glucose.
• MCT Oil: Many studies have shown that MCT oil is much Better than olive oil, it helps in weight loss.9 (Recommended product SynBio Keto Pure MCT C8 oil)
• Multivitamin: As we are on selective diet plan so there are certain micronutrients may be under consumed on a keto diet. Taking Multivitamins are beneficial in Keto diet. (Recommanded Product SynBio Premium+ Ultra A-Z)
• Fibre: Dietary fiber is the indigestible plant material that passes through our digestive system either completely undigested, or broken down via microbial fermentation, in the large intestine.(10) Fibre aids in the removal of waste via the colon and is important for maintaining healthy digestion.
References:
1. K.J. Bough, R. Dingledine, Encyclopedia of Basic Epilepsy Research 2009, Pages 681-687.
2. Edwards C, Canfield J, Copes N, et al. D-beta-hydroxybutyrate extends lifespan in C. elegans. Aging (Albany NY). 2014 Aug;6(8):621-44.
3. Elamin M, Ruskin DN, Masino SA, et al. Ketogenic Diet Modulates NAD(+)-Dependent Enzymes and Reduces DNA Damage in Hippocampus. Front Cell Neurosci. 2018;12:263.
4. Myette-Cote E, Neudorf H, Rafiei H, et al. Prior ingestion of exogenous ketone monoester attenuates the glycaemic response to an oral glucose tolerance test in healthy young individuals. J Physiol. 2018 Apr 15;596(8):1385-95.
5. Veech RL, Bradshaw PC, Clarke K, et al. Ketone bodies mimic the life span extending properties of caloric restriction. IUBMB Life. 2017 May;69(5):305-14.
6. Paoli A, Rubini A, Volek JS, Grimaldi KA. Beyond weight loss: a review of the therapeutic uses of very-low-carbohydrate (ketogenic) diets. Eur J Clin Nutr. 2013 Aug;67(8):789.
8. Hussein M Dashti, MD PhD FICS FACS,et.al, Long-term effects of a ketogenic diet in obese patients, Exp Clin Cardiol. 2004 Fall; 9(3): 200–205.
9. Marie-Pierre St-Onge and Aubrey Bosarge, Weight-loss diet that includes consumption of medium-chain triacylglycerol oil leads to a greater rate of weight and fat mass loss than does olive oil, Am J Clin Nutr. 2008 Mar; 87(3): 621–626. doi: 10.1093/ajcn/87.3.621.
10. Lattimer JM et al. Effects of Dietary Fiber and Its Components on Metabolic Health. Nutrients. 2010;2(12):1266-1289.