Recently, most of my patients have been inquiring about a ketogenic diet. Is a ketogenic diet safe? Would you suggest it? Despite the recent hype, a ketogenic diet is not something new. In medicine, we have used it for nearly a century to take care of drug-resistant epilepsy, specifically in children. Within the 1970s, Dr. Atkins popularized his very-low-carbohydrate diet for weight loss that began with a very strict two-week ketogenic phase. Over the years, other fad diets included a similar method of weight loss.
Exactly what is a ketogenic (keto) diet? – Essentially, this is a diet that triggers our bodies to discharge ketones to the bloodstream. Most cells choose to use blood sugar, which comes from carbohydrates, since the body’s main source of energy. In the absence of circulating blood glucose from food, we start deteriorating stored fat into molecules called ketone bodies (the process is called ketosis). Once you reach ketoacidosis, most cells will use ketone bodies to generate energy until we start eating carbohydrates again. The shift, from using circulating glucose to breaking down stored fat as being a way to obtain energy, usually happens over 2 to 4 events of eating less than 20 to 50 grams of carbohydrates each day. Take into account that it is a highly individualized process, and some young people need a far more restricted diet to start out producing enough ketones.
Because it lacks carbohydrates, a ketogenic eating habits are full of proteins and fats. It typically includes a lot of meats, eggs, processed meats, sausages, cheeses, fish, nuts, butter, oils, seeds, and fibrous vegetables. As it is so restrictive, it is really tough to follow over the future. Carbohydrates normally account for about 50% in the typical American diet. One of the main criticisms with this eating habits are that many people have a tendency to eat too much protein and poor-quality fats from junk foods, with very few fruits and vegetables. Patients with kidney disease have to be cautious as this diet could worsen their condition. Additionally, some patients may feel a little tired initially, while many may have smelly breath, nausea, vomiting, constipation, and sleep problems.
Is a ketogenic diet healthy? – We have solid evidence showing which a ketogenic diet reduces seizures in kids, sometimes as effectively as medication. Because of these neuroprotective effects, questions happen to be raised concerning the possible benefits for other brain disorders such as Parkinson’s, Alzheimer’s, multiple sclerosis, sleep disorders, autism, as well as brain cancer. However, you can find no human studies to aid recommending ketosis to treat these conditions.
Weight reduction is the main reason my patients make use of the ketogenic diet. Previous studies have shown good proof a quicker weight reduction when patients carry on a ketogenic or suprisingly low carbohydrate diet in comparison to participants over a ciegha traditional low-fat diet, or even a Mediterranean diet. However, that difference in weight reduction seems to disappear with time.
A ketogenic diet also has been shown to improve blood sugar control for patients with type two diabetes, a minimum of in the short term. There is certainly much more controversy when we take into account the effect on cholesterol. Several research has shown some patients have rise in cholesterol at first, only to see cholesterol fall several months later. However, there is no long term research analyzing its effects with time on diabetes and cholesterol.
Key takeaways from a ketogenic diet review? – A ketogenic diet could be an interesting substitute for treat certain conditions, and might accelerate weight loss. Yet it is difficult to follow and it may be heavy on red meat as well as other fatty, processed, and salty foods which are notoriously unhealthy. We also do not know much about its long term effects, probably because it’s so desperately to keep using that people can’t eat in this way for some time. It is additionally important to understand that “yo-yo diets” that lead to rapid weight loss fluctuation are related to increased mortality. As opposed to engaging within the next popular diet that will last only a few weeks to months (for most people that includes a ketogenic diet), attempt to embrace change that is sustainable over the long term. A balanced, unprocessed diet, rich in very colorful vegetables and fruit, lean meats, fish, whole grains, nuts, seeds, olive oil, and plenty of water may have the very best evidence for a long, healthier, vibrant life.