KETOGENIC DIET
DIFFERENT CLASSES OF KETONES
This is a diet with a rather low carbohydrate content, a mild protein content, and a large fat content. It normally comprises between 70% and 75% fat, 20% protein, and approximately 5% to 10% carbohydrate s. A traditional standard ketogenic diet will consist of 20-50g 60g protein per day.
This diet consists of five ketogenic days accompanied by two heavy carbohydrate days. The CKD diet is often referred to as carbohydrate reloading.
Targeted ketogenic diet (TKD) allows for the addition of carbohydrates throughout workouts. The TKD is close to a traditional ketogenic diet, with the exception that carbs are eaten throughout workouts. It is a hybrid between the traditional ketogenic diet and the cyclical ketogenic diet, since it provides for carbohydrate use on any day of exercise.
A protein-rich ketogenic diet. This diet is similar to a conventional ketogenic diet, but contains more protein. Typically, the ratio is 60% fat, 35% protein, and 5% starch. According to study, a high-protein ketogenic diet may help overweight individuals lose weight.
HEALTH RELATED BENEFITS OF KETOGENIC
The body transforms fat into compounds called ketones and starts using them as its primary source of energy during this process. Ketogenic diets have been shown to be extremely useful for weight control, probably due to their appetite-suppressing effects, and their effectiveness for treatment of a variety of diseases, including type 2 diabetes and neurological disorders. (Journal of clinical investigation, 39(7), pp. 683-690.). Other health benefits of Ketogenic diet includes;
The ketogenic diet has been shown to reduce risk factors such as body weight, cholesterol, blood pressure, and blood sugar (Annals of internal medicine, 140(10), 769–777). Other benefits associated with ketones includes;
The diet is currently being investigated as an adjunctive therapy for cancer due to its potential to delay tumor development. (Nutrition and Metabolism, 4(1), pp. 1-15).
The ketogenic diet can help alleviate symptoms and delay the development of Alzheimer’s disease (American Journal of Alzheimer’s Disease & Other Dementias®, 29(5), 409-414.).
The ketogenic diet has been shown to significantly reduce seizure frequency in epilepsy patients (Journal of the American dietetic association, 105(5), 718-724.)
HOW TO INCREASE CHANCES OF GETTING INTO A KETOGENIC DIET
By far the most critical element in maintaining ketosis is adhering to a relatively low carbohydrate diet. Normally, cells run on glucose, or sugar. However, the majority of cells will still run on other fuels, such as fatty acids and ketones. The liver and muscles store glucose in the form of glycogen. When carbohydrate consumption is very poor, glycogen reserves are depleted and insulin levels fall. This allows for the release of fatty acids from the body’s fat deposits, which the liver turns into the ketones acetone, acetoacetate, and beta-hydroxybutyrate.
Consuming coconut oil will assist one in achieving ketosis. It is composed of fats such as medium-chain triglycerides. Generally, medium-chain triglycerides are readily ingested and transported to the liver, where they can be used for energy instantly or transformed to ketones. Using coconut oil can be one of the most effective approaches to raise ketone levels in individuals suffering from Alzheimer’s disease or other central nervous abnormalities (British Journal of Nutrition, 114(1), 1-14). MCTs have been used to cause ketosis in children with epilepsy. Numerous trials have discovered that a high MCT diet consuming about 20% of calories from carbs has comparable results to the standard ketogenic diet. Consumption of coconut oil supplies the body with medium-chain triglycerides, which the liver rapidly absorbs and converts to ketones.
Numerous studies have discovered that being in ketosis can benefit certain forms of athletic success (Current Opinion in Physiology, 10, 81-89). Glycogen reserves are exhausted during exercise. These are usually replenished by carbohydrate use, which is converted to glucose. Glycogen is used to store glucose that is not immediately needed. However, while carbohydrate consumption is limited, glycogen stores remain depleted.
Consuming a sufficient amount of good fats will help one achieve ketosis by increasing their ketone levels. Not only does a very low carb ketogenic diet restrict carbs, but it also needs a high fat consumption. Given the high fat content of the ketogenic diet, it is important to select high quality fat sources such as fatty fish, olive oil, and avocado oil. Getting at approximately 60% of fat intake can assist in increasing the ketone levels. One should make a point of consuming a number of good fats, both animal and plant-based.
FOODS THAT ARE RICH IN KETOGENIC NUTRIENTS
SYMPTOMS RELATED TO KETOGENIC DIET
ABOUT THE AUTHOR
