The ketogenic diet has been referred to as the largest diet sensation – ever – in the nutrition industry. So it is worth looking into because of this alone.
A ketogenic diet is very saturated in fat (about 75%), moderate in protein (about 20%), and very lower in carbohydrates (about 5%). It’s designed to put the body right into a state of ketosis. In ketosis, your body breaks down fat to create ketones for One Shot Keto Reviews – Get Your Free Bottle Today! – AP News energy, rather than burning glucose.
Benefits of Keto?
Ketosis benefits we typically hear about are weight reduction, increased HDL (“good”) cholesterol, and improvement in type 2 diabetes, and also decreased epileptic seizure activity and inhibition of cancerous tumor growth.
Small studies have shown promise for women with PCOS (polycystic ovary syndrome), an insulin-related condition. This can be due to its possible (not conclusive) ability to reset insulin sensitivity.
Everything Old Is New Again?
The current Keto diet isn’t the very first time we’ve targeted carbs as a dietary villain. Medical trials with low-carb eating and/or fasting get back to the 1850s and even earlier.
In 1967, Stillman introduced The Doctor’s FAST WEIGHT LOSS Diet, featuring essentially nothing but low-fat protein and water.
Next came the Atkins diet in 1972, saturated in fat and protein, lower in carbs. It helped with weight reduction and also with diabetes, hypertension and other metabolic conditions. It’s still popular today.
In 1996, Eades and Eades introduced Protein Power, an extremely low-carb diet that seemed to help patients with obesity, hypertension, raised chlesterol, and/or diabetes.
So reducing carbs, as the Keto diet does, has a history of helping people shed weight and/or improve metabolic factors. Anecdotal evidence supports that.
Does Keto Have Any Other Benefits?
Probable benefits could be seen with neurodegenerative conditions, such as for example multiple sclerosis, Alzheimer’s or Parkinson’s, likely because these brain disorders are linked to metabolic disorders. Actually, Alzheimer’s is now called Type 3 diabetes.
Care for these conditions is most beneficial done under medical supervision.
Ketones also may actually improve traumatic brain injury, predicated on research done on rats.
In the Interest of Full Disclosure…
Initial weight reduction with the Keto diet is rapid. The body has used its stored glycogen (carb stored in muscle) and dumped the water that’s stored with it. After that, weight reduction may continue, but at a slower rate.
Metabolism shows a short increase that appears to disappear within 4 weeks.
Keto doesn’t appear to offer long-term advantages in either weight loss or lean mass gains.
In some people, Keto seems to increase LDL (“bad”) cholesterol.
What About Negative Effects?
The usually mentioned “cons” of a ketogenic diet are nutrient deficiencies because of missing food groups and an unpleasant transitional state called “Keto flu,” which may last for days. It comprises hunger, dehydration, headaches, nausea, fatigue, irritability, constipation, brain fog, sluggishness, poor focus, and lack of motivation. Because these symptoms are so similar to those of people quitting caffeine, Keto has been posited as a “detox” plan.
Other negatives include issues with gut health on such a low-fiber diet and problems with adherence.
Regarding workouts, the Keto diet probably offers no advantage for most people. In fact, the glycogen depletion it induces can lead to hitting the wall (bonking). Athletic performance involving speed and power could be lower without glucose and carbohydrates as fuel.
The International Olympic Committee has urged athletes in order to avoid low-carb diets. They may result in poor training adaptations and decreases in both power output and endurance. A colleague of mine induced cardiac arrhythmias in rats exercising on a low-carb diet.