In this fast moving world, while, on one hand, man has reached the ultimate height of social, cultural and technological advancement, on the other, he has lost his healthiness, happiness and well-being.
Today, every other individual is a victim of some chronic health issues viz. obesity, diabetes, cardiovascular diseases, etc. Abnormal work schedule, lack of exercise, malnutrition and improper diets are some of the main reasons behind this. And here, keto dieting has emerged as the much-needed solution.
Necessity of dieting in general:
The perception on diet and human health has undergone drastic changes in recent years. There is a general opinion that most of the chronic health problems are mainly related to this practice of dieting. However, there is far less consciousness about the dietary factors of such health problems which have opened the doorway for different recommendations as the best diet for human beings.
Dieticians and nutritionists have come up with a variety of easy solutions. Following a specific diet chart and food habit, one can lose weight, lower cholesterol level, live a long healthy life and get many other advantages.
Some of the important types of diet plans are:
- Vegetarian diet
- Raw Food diet
- Mediterranean diet
- Ketogenic diet
- Atkins diet
- South Beach diet, and many more to add to this list.
Of the above mentioned, ketogenic diet was the top trending search of Google Trends in Diet’s category.
What is ketogenic dieting?
Keto is a low carbohydrate, moderate protein and high fat diet. This food plan is all about minimizing your body’s carbohydrates and maximizing fats so that the body can burn fat and use it as a form of energy rather than using carbohydrates.
This ultimately results in ketosis weight loss. If there is very little carbohydrate in the food plan, the liver starts converting fats into fatty acids and finally, ketones. It passes into the brain and takes over glucose as an energy source. Through this macronutrients breakdown process, one can change the way one’s body uses energy.
Looking back how ketogenic diets started!
Traces of ketosis diet plan can be found amongst ancient Greek physicians who used to treat diseases, mainly epilepsy, by changing the patient’s diet. The description of fasting and ketone diet pattern is found in a very old Greek treatise of around 400 B.C., “Hippocratic Corpus on the Sacred Disease”; which mainly discusses about the methods to cure epilepsy.
In 1921, scientist Rollin Woodyatt, researching on diet and diabetes, found that 3 water soluble compounds known as ketone bodies are produced in the liver of a healthy human being when they starve or consume very low carbohydrate and high fat food.
Scientist Russel Wilder used the term ‘ketogenic diet’ for the first time at Mayo Clinic to describe a diet that increases the ketones content in the blood. Later, scientist Russel experimented with ketones containing diet to treat patients of epilepsy and this was the first modern day use of such diet.
How ketosis diet became so trendy for weight loss?
Globalization seriously affected one’s eating habits and people started consuming high calorie foods. Although ketosis plan was not for aiding people in weight loss initially, in course of time, it became too trendy for ketosis weight loss.
Eventually, people began to term ketogenic foods as “fats that reduces fats”.
Benefits of keto dieting:
There are numerous benefits of following a ketone diet plan. It has also been scientifically proven that ketogenic dieting gives better results.
Some of them are as follows:
- Weight loss – Ketosis weight loss is one of the most important benefits as the this diet uses the body fat as its main source of energy. Such dieting drops the insulin level to a great extent which, in turn, makes the body act as a fat burning machine.
- Control blood sugar – Studies show that keto diet is a more effective way to control and reduce blood sugar content compared to other food plans of low-calorie. Doctors suggest pre-diabetic and diabetes Type-2 patients to strictly follow ketone diets.
- Increases concentration – Following a keto diet is a proven way to increase mental stability and performance. When you reduce consumption of carbohydrates, it reduces the blood sugar level and the ketones produced are transmitted to brain. These ketones act as a source of fuel for brain which alternatively increases concentration and focus.
- Cure of epilepsy – Physicians are using ketogenic diet methods to cure epilepsy since early 1900’s. It is the widest used therapy to treat children who suffer from uncontrolled epilepsy. With very few medications only, the disease can be controlled to a great extent.
- Reduces acne – Study has also shown that skin inflammation reduces when one switches to a low carbohydrate diet. Therefore, following ketosis diet can combat such effects.
What to eat on this diet?
Ideally, the proportion of nutrients intake for a ketosis food plan should be 70% fats, 25% proteins and 5% carbohydrate.
Foods that you must consume on a keto diet are:
- Leafy and green vegetables – cauliflower, spinach, broccoli
- High fat dairy – cream, butter, cheese
- Seeds and nuts – walnuts, sunflower seed
- Berries – raspberry, blackberry
- Sweets and desserts
- Ghee and oil
These are a few suggestions but you should always take advice from a nutritionist before starting upon.
Few other concerns with ketosis:
When you are trying something new, it’s always better to do it safely and in a way that can support your unique lifestyle. There is a possibility of few side effects while you are on a ketosis food plan.
- Ketoacidosis – This is a rare but dangerous case that diabetic patients must take care of. The ketone content reaches extremely high level at times making the blood acidic.
- Keto flu – This is a minor issue which involves headache, weakness, nausea, dizziness, constipation, etc.
For any kind of abnormal change in body or behaviour, you must immediately seek help of a medical expert.
Finally, the bottom line is that to make real and long term changes; people can’t rely upon restrictions. They should realise that they will have to shift towards healthier eating habits with a better understanding of their lifestyle.