Is the ultimate low-carb diet—the ketogenic diet—good for you?

 these days, several of my patients have inquired about the ketogenic diet. Is a ketogenic diet safe for weight loss? Would you advise against it? Despite the present hoopla, a ketogenic diet is not always a novel idea. We have been utilizing it in medicine for for a century to treat drug-resistant epilepsy, particularly in children. Dr. Atkins made his extremely low-carbohydrate weight loss strategy, which started with a very stringent -week ketogenic section, popular in the 1970s. Over time, a similar weight loss strategy was incorporated into other fad diets.

What exactly is a ketogenic (keto) diet plan?

The body releases ketones into the circulation as a result of a diet, in essence. Most cells opt to use blood sugar, which is derived from carbs, as the primary source of energy for the body. When blood sugar from meals isn't present in the body, we start converting stored lipids into ketone bodies (the method is known as ketosis). Maximum cells will utilise the ketone bodies in our body to produce energy once you enter ketosis till you resume consuming carbs. It usually takes two to four days of consuming less than 20 to 50 grams of carbs per day for the body to switch from using circulating glucose to breaking down stored fats as a source of energy. Keep in mind that this is a very customized approach, and some people require a very limited diet to start producing enough ketones.

A ketogenic weight reduction diet is high in proteins and fats and low in carbs. Numerous meats, eggs, processed meats, sausages, cheeses, seafood, nuts, butter, oils, seeds, and fiber vegetables are frequently included. It's actually difficult to follow since it's so restricting in the long term. Usually, at least 50% of the usual American diet consists of carbohydrates. One of the primary complaints of this weight reduction diet is that many people have a tendency to consume excessive amounts of protein, unhealthy fats, and processed foods with little to no fruit or vegetables. Patients with renal illness should exercise caution because this weight reduction regimen should make things worse for them. Additionally, some patients may first feel a little exhausted, while others may also experience terrible breath, nausea, vomiting, constipation, and sleep problems.

Does a ketogenic diet have any health benefits?

We have reliable data showing that a ketogenic diet lowers seizures in children, sometimes as efficiently as medication. Questions have been raised regarding the viability of the advantages for various brain conditions such as Parkinson's, Alzheimer's, multiple sclerosis, sleep disorders, autism, or even brain tumors due to those neuroprotective results. However, no human studies exist to support the use of ketosis to treat certain illnesses.

The main reason my patients follow the ketogenic diet is for weight loss. Previous study demonstrates that patients who switch to a ketogenic diet or extremely low carbohydrate diet lose weight more quickly than those who choose a more traditional low-fat diet or even a Mediterranean diet. But with time, the difference in weight reduction seems to vanish.

Additionally, a ketogenic diet has been shown to improve blood sugar control for those with type 2 diabetes, at least in the short term. When we take into account the effect on cholesterol levels, the debate is much more heated. Some studies show that a small number of people initially have elevated cholesterol readings, best to see ldl cholesterol decline a few months later. There may not be any long-term research tracking its effects over time on diabetes and high LDL cholesterol, though.

Important conclusions from an evaluation of a ketogenic weight loss program?

A ketogenic diet may be an exhilarating way to handle good things while also accelerating weight loss. However, it is challenging to follow and may contain a lot of beef and other unhealthy processed, fatty, and salty foods. We also don't know a lot about its long-term effects, presumably because it's so challenging to maintain that individuals can't drink in this way for an extended period of time.

It's also crucial to remember that "yo-yo diets," which cause abrupt fluctuations in weight, are linked to higher mortality. Try to adopt an alternative that is sustainable over the long term rather than being seduced by the next trendy weight-reduction method that may only last a few weeks to months (for the general public that includes a ketogenic meal plan). A well-balanced, whole-foods diet rich in fruits, vegetables, lean meats, fish, whole grains, nuts, seeds, olive oil, and lots of water seems to have the best chance of leading a long, happy life.