These days many of my patients have been asking about a ketogenic eating plan. Is a ketogenic weight loss program safe? Would you recommend it? Despite the current hype, a ketogenic diet isn’t always something new. In drugs, we’ve used it for almost a hundred years to treat drug-resistant epilepsy, especially in children. In the 1970s, Dr. Atkins popularized his very low carb weight loss plan for weight loss that began with a very strict one week ketogenic segment. Over time, other fad diets integrated a similar weight loss technique.
What is a ketogenic (keto) weight loss plan?
In essence, it is a diet that causes the body to release ketones into the bloodstream. Maximal cells choose to use blood sugar, which comes from carbohydrates, because it is an important source of strength for the body. In the absence of circulating blood sugar from meals, we begin to break down stored fats into molecules called ketone bodies (the method is known as ketosis). after reaching ketosis, the ketone in our bodies will be used by the peak cells for strength until we start eating carbs again. The switch, from using circulating glucose to breaking down stored fat for energy, typically occurs over two to four days of eating less than 20 to 50 grams of carbohydrate per day. Keep in mind the fact that this is a fairly individualized technique, and some people need a more restricted diet to start making enough ketones.
Since it is devoid of carbohydrates, a ketogenic weight loss program is high in protein and fat. It usually consists of lots of meats, eggs, processed meats, sausages, cheeses, fish, nuts, butter, oils, seeds, and fibrous vegetables. Due to the fact that it’s so restrictive, it’s really hard to stick to in the long run. Carbohydrates normally make up at least 50% of the typical American diet. One of the main criticisms of this weight loss program is that many people tend to eat too much protein and bad and good fat from processed foods, with only a few highlights and vegetables. Kidney disease patients should be careful because this weight loss program should worsen their situation. Additionally, some patients may also feel a little tired at first, while others may also have trouble breathing, nausea, vomiting, constipation, and trouble sleeping.
Is a keto weight loss plan healthy?
We have strong evidence showing that a ketogenic weight loss program reduces seizures in children, sometimes as effectively as treatment. Due to these neuroprotective results, questions have been raised about viable benefits for other brain problems, such as Parkinson’s, Alzheimer’s, some sclerosis, sleep problems, autism, or even brain cancers. but there is no human research to guide and recommend ketosis to treat those conditions.
Weight loss is the number one purpose my patients use the ketogenic food regimen. Previous research shows evidence of faster weight loss when patients follow a ketogenic diet or very low-carb diet compared to people who follow a more conventional low-fat diet, or even a very low-carb diet. mediterranean. but that difference in weight loss seems to disappear over time.
A ketogenic eating plan has also been shown to improve blood sugar control in patients with type 2 diabetes, at least over a short period of time. there is even greater controversy when we consider the impact on cholesterol levels. Some studies show that some patients have an increase in cholesterol levels at the beginning, it is best to see the ldl cholesterol drop a few months later. however, there may not be long-term studies reading its effects over the years on diabetes and excessive LDL cholesterol.
Key takeaways from a keto weight loss program review?
A ketogenic diet can be an exciting alternative to coping with positive situations and can boost weight loss. but it’s hard to watch and can be abundant in beef and other fatty, processed, and salty foods that can be notoriously bad. We also don’t understand much about its long-term results, probably because it’s so hard to follow that people can’t consume this way long-term. It’s also vital to note that “yo-yo dieting” that leads to rapidly fluctuating weight loss is linked to increased mortality. Instead of jumping into the next popular weight-loss plan that might only last a few weeks or months (for the general public that includes a keto eating plan), try adopting an alternative that’s sustainable for the long term. A balanced, raw weight loss plan rich in a very colorful bottom line and vegetables, lean meats, fish, whole grains, nuts, seeds, olive oil, and copious amounts of water seems to have the evidence of quality for a lifetime. long, healthy and colorful. .