Ketosis is a metabolic adaptation to allow the body to survive in a period of calamity (food inadequacy). Your body will break down ketone bodies that the liver produces from fat instead of sugar or glucose from carbohydrates. It takes about 72 hours for Ketosis to set in. To achieve Ketosis, the diet requires you to eat:
- 75 percent of your calories from fat (15-20 % normally)
- 5 percent of calories from carbohydrates (60-65 % normally)
- 15 percent of calories from protein. (15-20 % normally)
During a regular balanced diet, the carbohydrates you eat are turned into glucose in the body, used for energy around the body and the brain. In Keto, the diet forces the body to burn fats rather than carbohydrates for energy. When we don’t eat enough carbohydrates, our body has a backup system of burning fat instead. The liver can use stored fat and the fat you eat for energy. Stored fat is broken into two parts, fatty acids, and ketone bodies. Ketone bodies power the brain instead of glucose. This state of having a lot of ketone bodies in your blood is called Ketosis.
The regular ketogenic diet has two to four times more fat by weight than protein and minimal carbohydrates every day.
Food avoided are:
- Fruits
- Cereals
- Grains
- Desserts
Foods allowed freely:
- Butter
- Oils
- Fatty meats.
- Food Restricted are proteins.
- Only enough protein for one not to lose muscles. Too much protein reduces the ketone bodies in your blood and blocks fat burning.
A ketogenic diet can help lose weight but is primarily used to treat seizures (Epileptic patients). A ketogenic diet helps to stop seizures in children. The keto diet allows the following foods:
- Fatty fish
- Eggs
- Dairy
- Meat
- Butter
- Oils
- Nuts
- Seeds
- Low-carb vegetables
- Unsweetened chocolate or coconut oil
Keto-compliant foods and Keto-branded products are both costly. Ketogenic diet supplements are being made to stimulate the process of Ketosis in the human body. The keto diet may result in weight loss and lower blood sugars, but it may be a quick fix. More often than not, it’s not sustainable. Often weight gain may come back, and one may gain more than what one has lost.
Not one diet’s good for everyone, do your research, consult a nutritionist, discuss with your family doctor, and make sure you’re safe. The diet restricts fresh fruits and vegetables, whole grains, and low-fat dairy that can help with long-term weight loss and overall health.
