Keto Diet can help you lose weight and can also reverse cardio metabolic disease. Nutritional Ketosis, in which the body burns fat to produce ketones for energy can only come about by a low carb, medium protein and high fat diet. The key when eating the above diet is to eat until you are satisfied not stuffed. Eating excess calories is the major problem stopping ketone production in many people.
Keto Diet was originally used in the 1920s as a therapy for epilepsy seizures in children and helped in at least 50 % of the cases. The Ketogenic diet had a rebirth in 1994 with The Charlie Foundation, and since 2011 it has been used other than epilepsy for treatment of weight loss, diabetes, cardiovascular diseases, autoimmune diseases and dementia.
The whole hype around Keto Diet these days is for weight loss. This diet comprises 70 % fat, 20 % protein and only 10 % carbs. This ketogenic diet decreases blood sugar, insulin resistance and the body fat.
The ketones keep you full for longer and more energetic with better mental focus. You will eradicate all grains, sugar and processed foods and greatly increase the intake of good fats, meat, fish, poultry, fresh vegetables, select dairy, nuts, seeds and very little fruits. Being in ketosis decreases insulin and forces the body into a ‘fat adapted state’ which is beneficial for the body.
Initially some people may develop a condition called Keto Flu, when the body switches from sugar burning to fat burning with signs of bad breath, increased urination, dizziness, muscle aches, fatigue, constipation and poor sleep. This usually clears off in some time.
Modern man has lost his connection to ketone bodies due to the current high carbs and low fat diet lifestyle, this has resulted in many diseases of civilization we see today.
A true ketogenic diet will result in fat loss and will also provide a greater degree of mental clarity, focus, energy and better control of appetite.
Staying in the State of keto is important
One of the main goals of starting keto diet is to get your body into a metabolic state known as ketosis. It means your body has converted from a sugar-burner to a fat-burner. When people are Keto adapted they have more BHB (Beta – hydroxybutyrate) in the blood and excrete less aceto-acetate in the urine, this makes testing urinary Keto-stick unreliable. The proper way is to measure BHB in the blood and aim for a range between 0.5-3 mole. Thus, a Keto diet for weight loss should be done in expert supervision.
To increase fat intake, use from the following:
- Fatty fish (is best)
- Dark poultry
- Bone broth
- Heavy cream
- Sour cream
- Cream cheese
- Hard cheese
- Coconut oil
- Olive oil
Our current diet uses glucose as the primary source of energy, however this needs to be processed first before it can pass into the energy factories in the body. Energy sources from fat don’t require this processing and go directly to provide energy. In fact, many organs prefer fat for energy, for example brain and heart run at least 25% more efficiently on ketones than on blood sugar.
Keto Diet must be done under medical supervision to get the maximum benefit and especially checking that one is in a state of ketosis by measuring BHB in blood on a regular basis so that a satisfactory weight reduction is obtained.