It's no surprise that the ketogenic diet is extremely popular. From diet gurus to celebrity endorsements, the ketogenic diet seems to have been popularized across all media channels over the past few years. But does the diet really work and is it sustainable over long term?
Keto - In a Nutshell
Simply put, the ketogenic diet is really a low carbohydrate high-fat eating diet. A standard keto diet consists of approximately 80% of your calories coming from fat, 15% from protein, and 5% from carbohydates. As you're changing your caloric intake to primarily a fat source, your body starts to go into a state of ketosis. During ketosis, instead of using up glucose as a fuel source, fat is expended.
Some popular keto diet foods are avocados, nuts, and meats.
With ketosis, losing weight boils down to forcing the body to stay in a state of ketosis to break down fat cells rapidly.
Some of the benefits of ketosis is the rapid weight loss that users experience. However, it must be further evaluated if rapid weight loss is simply due to keto being restrictive in nature.
Aside from weight loss, keto may decrease the risk of cardiovascular disease by improving blood pressure and cholesterol. The ketogenic diet can significantly reduce triglyceride levels, LDL cholesterol, and blood pressure. Furthermore, it can help increase HDL cholesterol, improving cardiovascular health.
Finally, the role of ketogenic diet in other alternative medicines is being investigated. Since the 1920's, keto has been used to treat epilepsy.
It is often hard to sustain keto over long term simply because you're severely limiting your intake of carbohydrates. The problem is that even a small increase in carbohydrates during your fasting period is enough to take you out of keto. As such, users must always be cognizant of what they're eating.
With the initial onset of keto, there is a long brain fog period that usually follows suit. This is a natural reaction to the body adapting to fat as an energy source. However, it can usually cause headaches and a loss of concentration.
Finally, users must also be proactive in getting the right minerals and nutrients into their body. As carbohydrates are restricted, remember to take a vitamin supplement and monitor your fiber intake.
That's it for today's post! If you're new to the gym and need feedback on your diet plan, check out our personal training services on the Guelph Personal Trainer homepage.