Benefits of the Keto Diet: How It Works and Why It’s Effective
ABSTRACT
The ketogenic diet is the most popular diet around the world. The keto diet, short for ketogenic, means eating a high amount of fat, a moderate amount of protein and very few carbs, that causes the body to break down fat into ketones. The aim of this diet is to facilitate weight loss, boost energy levels and enhance mental clarity. Ketogenic diet stimulates ketogenesis. Ketogenesis provides energy to the body’s organs, especially the heart, brain and skeletal muscles, when there isn’t enough glucose or carbohydrates in the diet. Ketogenesis is preferred to compensate for the energy requirements. But the keto diet is considered quite difficult to follow due to its strict regimen and restrictions on carbohydrates, which can lead to significant lifestyle changes. Due to limited food options many people find it challenging to sustain for the long-term. If not carefully planned, a keto diet could lead to health problems and deficiencies in certain vitamins.
INTRODUCTION
The keto-diet which is also known as the ketogenic diet is a specific type of diet in which low amounts of carbohydrates are taken and moderate amounts of protein is taken but the content of fat is kept high in food. So the body’s weight is reduced with high fats. This is a way of dieting which has been practised for several years. As the intake of carbohydrates content is reduced, the body is forced to switch to fatty acid oxidation. As it stimulates oxidation and ketogenesis, this diet is beneficial to treat different disorders such as obesity, triglycerides, blood pressure and blood sugar, refractory epilepsy, Parkinson’s diseases, Alzheimer’s disease, traumatic brain injury, and sleep disorders. It’s not just the diet for weight loss but also to manage many disorders.
WHAT IS KETO-DIET
The keto diet is a dietary plan that emphasizes foods high in fats, moderate protein, and minimal carbohydrates. Its objective is to derive a greater proportion of calories from fat than from carbohydrates. This diet operates by exhausting the body’s sugar stores, prompting it to begin breaking down fat for energy. This process produces ketones, which the body uses as fuel. As fat is burned, weight loss may also occur.
HOW DOES THE KETO-DIET WORK?
Our body uses different types of fuel from the food we eat in order to function properly, our body is designed to use three main fuels including carbohydrates, fats, and protein. Carbohydrates are the body’s primary fuel source. The keto diet aims to force your body to rely on ketone bodies (A type of fuel that the liver produces from stored fat) instead of carbohydrates. This is done by increasing the intake of fats roughly up to 70–80% and greatly reducing the intake of carbohydrates up to 5–10%.
KETOGENESIS
Ketogenesis is initiated in the liver. Ketone bodies are produced in the ketogenesis process. Ketone bodies are supplemental energy compounds. In the mitochondria of the liver, fatty acids are oxidized to produce a significant amount of energy, resulting in the creation of three compounds called “ketone bodies.” The three ketone molecules formed are – Acetone, Acetoacetate, and D-3-hydroxybutyrate. These ketones serve as significant sources of energy for outer tissues such as cardiac, skeletal muscle etc. The ketone bodies then enter the bloodstream and can be utilized by the brain, heart, and muscle, where they produce cellular energy. Ketone bodies not only serve as a source of fuel but also promote resistance to oxidative and inflammatory stress, by the upregulation of anti-oxidative and anti-inflammatory activities. Liver produces significant amounts of ketone bodies during a non-ketogenic diet also. However, in conditions like uncontrolled diabetes, ketoacidosis can happen if too many ketone bodies get built up.
BUT ISN’T FAT BAD FOR HEALTH?
Nowadays, many “healthy” foods are advertised with a low fat content…after all “cholesterol kills” doesn’t it? Fats have been the subject of its negative impacts on the body in recent years. Though It is true that too much fat can lead to arteriosclerosis which can lead to heart attacks or strokes. But fat is not as bad as people have been taught. Fats also have an important role to play in nutritional health, even cholesterol in controlled amounts is necessary for the body. Fats are the structural units of cellular membranes and it supports cell function. Fats help in the absorption of fat-soluble vitamins A, D, E, and K in the body. Body fat insulates the body, and helps to keep the body warm. So fat can be good or bad depending on the type of fat and how much you consume.
FAT FOR KETO DIET
Limit the consumption of fats from highly processed oils, meats, and fried foods. Reduce saturated fat intake and replace it with unsaturated fats, which can help decrease LDL (Low density lipoprotein) cholesterol levels. Healthy keto foods are fresh, unprocessed, whole foods that include beneficial fats, such as monounsaturated and omega-3 polyunsaturated fats, while steering clear of inflammatory seed oils and refined carbohydrates, like sugary drinks. The keto diet includes healthy unsaturated fats, but it also promotes the consumption of significant amounts of saturated fats. Saturated fats can increase levels of both low-density lipoprotein (LDL), often referred to as “bad” cholesterol, and high-density lipoprotein (HDL), often called “good” cholesterol. Thus saturated fats should be taken in limited amounts.
Unsaturated fats include
- Monounsaturated Fats: They are healthy fats commonly included in the keto diet, known for their ability to help lower blood pressure, improve cholesterol, and aid in weight management. Some sources of monounsaturated fats are chia seeds, avocado oil, olive oil, and hemp seeds.
- Omega-3 Polyunsaturated Fatty Acids: Foods such as fish, flax seed, and walnuts are beneficial in lowering cholesterol.
Saturated fats include
- Coconut oil and palm oil
- Butter
- Cocoa butter, etc.
TYPES OF KETOGENIC DIET
The keto-diet can be categorized into four types. They are characterized on the basis of the percentage of macronutrients they contain, allowing for increased compliance with the regimen. These include:
- Classic Long Chain Triglyceride (LCT): This generally follows a 4:1 ratio of fat to protein and carbohydrates, meaning fat contributes around 90% of daily calories.
- Medium Chain Triglyceride (MCT): The MCT diet is a modified version of the standard 4:1 ketogenic diet. It incorporates MCT oil, which contains fatty acids that are more efficient in producing ketones compared to those found in butter and oil. This enables the diet to include higher amounts of carbohydrates and protein while still promoting ketone production. MCT oil such as coconut oil, palm kernel oil can be used.
- Modified Atkins Diet (MAD): The MAD is a less rigid form of the ketogenic diet (KD) designed to treat epilepsy. This type of diet restricts carbohydrate intake to 15–20 grams per day, with no limitations on protein, typically contributing 35% of daily calories. It is a high-fat diet, with a fat-to-protein-and-carbohydrate ratio of approximately 1.5:1.
- Low Glycemic Index Treatment: The LGIT is a variation of the ketogenic diet that emphasizes the consumption of complex carbohydrates rather than simple sugars. This diet tracks daily carbohydrate intake, with a typical target of 40-60 grams per day.
BENEFITS OF KETO-DIET
- Weight Loss: It helps in weight loss by boosting metabolism and reducing appetite. Weight loss is the most primary benefit of the ketogenic diet.
- Energy level: It increases energy levels.
- Appetite: It reduces appetite by producing a state of satisfaction. The ketogenic diet suppresses hunger hormones. So by doing this it reduces the appetite.
- Heart health: It manages heart health by increasing the levels of HDL in the diet.
- Diabetes: Keto diet helps in managing diabetes, instead of sugar the keto diet fat is used for energy. So this diet may improve blood glucose (sugar) levels while also reducing the need for insulin.
- Blood Pressure: This diet helps in the management of blood pressure. The ketogenic diet reduces blood pressure by reducing triglycerides and LDL.
- Brain Health: Ketones produced in keto diet that protect neural cells. It acts as an antioxidant and assists in safeguarding brain cells from any damage. This diet reduces the risk of neurological decline and is used to treat seizures in neurological studies.
- Acne: This diet helps in clearing the texture of the skin. It helps in reduction of insulin in the body. Lower insulin levels contribute to fewer acne lesions. So it has a good effect on acne.
- PCOS: PCOS causes hormonal imbalance, keto diet is helpful in managing hormones thus it helps women with PCOS.
- Migraines: This diet helps in maintaining the energy level of neural cells. This diet shows a reduction in migraine and severe headaches.
- Cancer Treatment: This diet is the treatment of choice for cancer. Some research has shown reduction in growth of cancer cells due to this diet.
SIDE EFFECTS OF KETO-DIET
- The “Keto Flu”: Keto diet can lead to the keto flu. It consists of the following symptoms:
- Headache
- Constipation
- Dizziness
- Nausea or vomiting
- Fatigue
- Hard to follow
- Vitamin and Mineral Deficiencies
- Dehydration
- Kidney Stones
- Weight Regain
- Anxiety
RISK ASSOCIATED WITH KETO-DIET
- Serious Muscle Loss Is a Possible Side Effect of Keto.
- The Possibility of Low Blood Sugar due to keto diet can be risky for people with diabetes.
- Nutrient Deficiencies e.g. calcium, selenium, magnesium and other micronutrients.
- Ketoacidosis
- Atherosclerosis
WHO CAN FOLLOW THE KETO-DIET
- In adolescents and adults
- For weight loss
- Bodybuilders
- Endurance athletes
- Patients of Alzheimer’s disease and autism
- In the patients of seizures
WHO SHOULD AVOID KETO-DIET
The keto diet may not be safe for people with certain conditions:
- Heart failure
- High cholesterol
- History of heart events or surgery
- Respiratory failure
- Pregnancy
- Eating disorder
- Recent stroke or myocardial infarction
- Active or severe infections
- Heart disease
- People with type 1 diabetes must not adopt the keto-diet due to the possibility of hypoglycaemia (low blood sugar), also one who has already the gall-bladder replaced must skip this diet as this diet is too rich in fat
SOME GENERAL RULES OF KETOGENIC DIET INCLUDES
Keto-diet has several rules including:
- Fat intake: Daily calories from fat should be 70–80%. Your main source of fuel should be fats. Some examples of fats to incorporate into your diet are avocado, peanut, butter, nuts, seeds, cheese, olives, full fat mayo, olive oil, coconut oil, ghee, heavy cream, vegetable oil and avocado oil.
- Protein intake: Daily calories from proteins should be 10–20%. Some examples of protein sources include eggs, yogurt, seafood, meat, poultry and cottage cheese.
- Carbohydrate intake: Daily calories from carbs should be less than 50 grams, or even as low as 20 grams. Avoid any type of food that is high in carbs. This includes potatoes, sweet potatoes, beets, peas, oatmeal, wheat flour, whole wheat flour, rice, barley. Fruits are also high in carbs so they should be avoided, such as apples, grapes, bananas, dates, mangoes, peaches, pineapples, raisins, pears etc. Avoid beverages, avoid legumes and beans, and low-fat dairy products should be avoided.
- Hydration: Stay hydrated.
THE AYURVEDIC TAKE ON KETO-DIET
The keto diet is a low-carb, high-fat diet. By minimizing your carbohydrate intake and upping your fat intake, the body enters a metabolic state called ketosis and becomes a fat-burning machine. In ayurveda the 3 main types of prakruti (body constitution type) have been mentioned. They are Vata, Pitta, Kapha. These prakruti have different digestive powers. When the doshas are vitiated, Vata dominant prakruti people have Vishama Agni (Irregular Metabolism), Pitta dominant prakruti people have Tikshna Agni (Hypermetabolism) and Kapha dominant prakruti people have Manda Agni (Hypometabolism). So according to their agni (digestive power) food is metabolised. From an Ayurvedic perspective, this diet could be useful in short periods of time for kapha dosha to reduce excess weight. Keto-diet may be challenging if used for a longer duration in any Prakruti (Vata, Pitta, Kapha). However, in the long term, this diet would create problems, so it is advised for a shorter duration to get its benefit. Given that the keto diet involves 70-80 percent saturated fats. This could lead to serious health issues. But some herbs can be added with this diet to gain the maximum result.
CONCLUSION
In this article we discussed ketogenic diet and how it will work on our body. In this article we mentioned how keto-diet works, process of ketogenesis, types of ketogenic diet its`s benefits, side effects of keto-diet, risk associated with keto-diet, who can follow keto-diet, who should avoid keto-diet, some general rules of ketogenic diet and the ayurvedic take on keto-diet. In keto-diet, calories are restricted therefore it gives benefit by reducing the risk of different diseases.
