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The Keto Diet & You: Good Fit?
The ketogenic diet has been called the sweetest diet – ever – in the diet industry. So it’s worth checking out for that reason alone.
The ketogenic diet is very high in fat (about 75%), protein (about 20%), and very little carbohydrates (about 5%). The body is supposed to be in a state of ketosis. In ketosis, the body breaks down fats to make ketones for energy instead of burning glucose.
Benefits of Keto?
The benefits of Ketosis that we hear about are weight loss, an increase in HDL (“good”) cholesterol, and an improvement in type 2 diabetes, as well as a decrease in epileptic seizures and immunity. in tumor growth.
Small studies have shown that women with PCOS (polycystic ovary syndrome), an insulin-related disease. This may be due to its (not limited) ability to determine insulin sensitivity.
Are Old Things New?
The current Keto diet isn’t the first time we’ve targeted carbs as a bad food. Medical experiments with low-carb diets and fasting date back to the 1850s and earlier.
In 1967, Stillman introduced the Doctor’s Quick Weight Loss Diet, which consisted of only low-fat protein and water.
Next came the Atkins diet in 1972, which was high in fat and protein and low in carbohydrates. It helped with weight loss and diabetes, hypertension and other diseases. It is still popular today.
In 1996, Eades and Eades introduced Protein Power, a very low-carb diet that appears to help patients with hypertension, high blood pressure, high cholesterol, and/or diabetes.
So limiting carbohydrates, like the Keto diet, has a history of helping people lose weight and improve metabolic conditions. Anecdotal evidence supports that.
Are There Other Benefits Of Being Keto?
Benefits may be seen in neurodegenerative conditions, such as multiple sclerosis, Alzheimer’s or Parkinson’s, because these brain diseases are associated with diseases. Alzheimer’s is now called Type 3 diabetes.
These conditions are best managed under a doctor’s supervision.
Ketones seem to improve brain damage, based on studies done on rats.
For Full Disclosure…
The first weight loss with the Keto diet is fast. The body has used up its stored glycogen (the carbon stored in the muscle) and discarded the water stored in it. After that, the weight loss continued, but at a faster pace.
Metabolism shows an initial increase that disappears within 4 weeks.
Keto seems to have no long term benefits in fat loss and lean mass gains.
In some people, the Keto diet appears to increase LDL (“bad”) cholesterol.
What are the negative consequences?
The “complications” of the ketogenic diet are called nutrient deficiencies due to missing food groups and a strange feeling called “Keto flu,” which can last for days. These include hunger, thirst, headaches, nausea, fatigue, irritability, restlessness, brain fog, lethargy, poor concentration, and lack of motivation. Because these symptoms are so similar to those of those who quit caffeine, Keto has been called an “off” plan.
Other disadvantages include problems with gut health on a low-fiber diet and difficulties with adherence.
For workouts, the Keto diet may not be beneficial for most people. Basically, the depletion of glycogen will hit the wall (bonking). Sports that involve speed and strength will be less effective without sugar and carbohydrates as fuel.
The International Olympic Committee has encouraged athletes to avoid low-carb diets. Training adaptations may be impaired and power output and endurance may decrease. My colleague made the rat heart hard in rats that were exercising on a low-carb diet.
With the low carb Keto plan, my concern is how women are affected by serotonin synthesis and function. Carbohydrates play an important role in transporting tryptophan (the serotonin precursor) to the brain, which is why serotonin levels decrease without those carbohydrates. How does that affect women in terms of appearance, desire, enthusiasm, etc.?
What is the Bottom Line?
Keto seems to be good for short-term weight loss and the other health issues described above. The approach is still debated for a long time. Its benefits are still debated. Advocates say it is harmful to the kidneys and lacks long-term studies and scientific evidence.
Overall, Keto doesn’t seem like a long-term cure or a good solution for those who want to get “healthy.” At least, the diet is difficult for many people to follow regularly.
A long-term meal plan is more likely to be low in sugar and “free” carbohydrates and emphasize healthy, high-fiber foods, including vegetables.
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