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What Is The Keto Diet? A Doctor Breaks Down Everything You Need To Know

What Is The Keto Diet? A Doctor Breaks Down Everything You Need To Know The human body uses two types of fuel: glucose and fatty acids. Fat is a type of energy that can be stored excessively in the body, causing weight gain. It's crucial for weight loss to learn how to efficiently use fat for energy rather than glucose. The ketogenic diet, which has gained popularity in recent years, is based on this concept.

The ketogenic diet (a high-fat, moderate-protein, low-simple-carbohydrate/sugar diet) was the method doctors employed with patients to not only prevent seizure attacks but also to control type 2 diabetes before the arrival of powerful anti-seizure and diabetic drugs. For a larger population, we are once again experiencing the health benefits of lowering simple carbs and total sugars in our diets.

‌‌Who May Benefit From The Keto Diet?

Patients with the following conditions have benefited from a ketogenic diet in my experience. My observations are backed up by scientific evidence.

Blood pressure that is too high
Diabetes, both type 1 and type 2
Inflammation levels are high (elevated CRP)
High triglycerides, high cholesterol, and low HDL (good) cholesterol are all signs of heart disease
Obstructive sleep apnea (OSA)
Obesity and being overweight
Inflammatory bowel disease (IBD)
Epilepsy is a type of seizure disorder.
Migraines are a type of headache
Alzheimer's disease is an illness that affects people of all
Parkinson's disease is a neurological disorder that affects people

NOTE: It's critical to distinguish nutritional ketosis from ketoacidosis. When a person is in nutritional ketosis, their blood ketone levels approach therapeutic levels but their glucose and insulin levels remain normal. This is what happens when you eat a ketogenic diet.

Custom Keto Diet
Ketone blood levels are 10 times higher than desirable in diabetic ketoacidosis, whereas glucose levels are substantially raised and insulin levels are insufficient. This is potentially fatal.

‌‌‌‌What Is The Keto Diet?

The ketogenic diet, often known as the Keto diet, is a low-carbohydrate diet that is high in healthy fats, moderate in protein, and low in carbohydrates. The diet is based on the theory that if you eat less than 30-50 grams of simple carbohydrates and/or sugar per day for more than a few days, your body will start to convert fat into ketones, which may subsequently be used for energy.

When it comes to keto, I personally recommend eating a lot of green leafy veggies. They can account for up to a quarter of your food intake while only accounting for 5% of your calories due to their low calorie content. Two servings of spinach, for example, contain only 20 calories.

The keto diet is traditionally characterized as a diet in which items are taken in the following proportions:

Fats account for 60-70 percent of daily calories (avocado, fish, nuts, chia seeds, flax seeds, cheese, MCT oil, etc.)

Protein accounts for 20–25 percent of total calories (meat, fish, chicken, nuts, green leafy vegetables)

Carbohydrates account for 5% of total calories (strawberries, blueberries, cherries, coconut, green leafy vegetables, almond flour, etc.).

‌‌‌‌Benefits of the Keto Diet

According to Jimmy Moore, author of Keto Clarity, many experience the following benefits while on a keto diet:

Hunger and appetite control
Mental clarity
Weight loss
Improved sleep
Stabilized blood sugar and improved insulin sensitivity
Lowered blood pressure
Improved energy
Reduced heartburn
Improved immune system and slowed biological aging
Improved memory
Improved skin conditions
Decreased anxiety
Improved self-discipline

‌‌What Are Macronutrients?

While vitamins and minerals are classified as micronutrients, all foods contain the three macronutrients, also known as "macros" for short:

Carbohydrates
Fats
Protein

Carbohydrates are the first macronutrient and can be considered either simple or complex.

‌‌Simple Carbohydrates: In comparison to complex carbs, simple carbohydrates are made up of shorter sugar chains. They are more easily absorbed in the gut after digestion and, as a result, elevate blood sugar more quickly than complex carbs. When opposed to complex carbs, simple carbohydrates induce the body to release more insulin, resulting in weight gain.

Simple carbs cause a person to feel hungry quickly after eating, leading to a need for more simple carbohydrates.

Examples of simple carbohydrates that do not follow the keto diet:

Processed Foods
Potatoes
Bread
Cakes
Rice
Tortillas
Pastries
High-sugar Fruits

Complex Carbohydrates: Simple carbohydrates are made up of short chains of sugars, whereas complex carbs are made up of long chains of sugars. They take longer to digest as a result, and they do not spike blood sugar as quickly as simple carbs. They have a lower glycemic index, which means they keep you satiated for longer than simple carbohydrates. The majority of complex carbs can be consumed without restriction on a ketogenic diet. Beans and peas, on the other hand, are not allowed on a ketogenic diet since they are complex carbs.

Examples of complex carbohydrates:

Cabbage
Brussel Sprouts
Broccoli
Kale
Lettuce
Onions
Spinach

Fats: The second macronutrient is fat. Ketogenic dieters should consume 60-70 percent of their calories from fat. Contrary to popular assumption, not all fats in foods are unhealthy; in fact, eating more healthy fats helps the body burn fat more efficiently. Furthermore, many doctors, like myself, believe that ingesting fat does not automatically make one overweight. Sugar consumption appears to be a significant factor.

Fat has a significant impact on the body's overall metabolism. Some fats, on the other hand, have been designated as "healthy fats," while others have been designated as "bad fats." The risks of saturated fats, which are typically referred to as "bad fats," have been debated in recent years.

Examples of fats:

Avocados
MCT Oil
Olive Oil
Coconut Oil
Avocado Oil
Almonds
Pistachios
Brazil Nuts
Chia Seeds
Flax Seeds
Almond Butter
Peanut Butter
Macadamia Butter

Proteins: Protein is the third macronutrient. Proteins are vital nutrients that are made up of and broken down into amino acids. They play a crucial role in the body. Proteins are the building blocks of bone, cartilage, tendons, muscle, and skin, as well as hair, nails, enzymes, and hormones.

Examples of protein:

Protein Powder
Bone Broth
Dairy
Beef
Chicken
Seafood
Green Leafy Vegetables

Sugar is The Problem

The majority of us get our energy primarily from sugar, or glucose. It is consumed when we consume foods that are high in sugar or simple carbs. Because simple carbs are broken down into glucose, if we ingest more glucose than our bodies can burn, the extra sugar is stored and eventually becomes fat. Contrary to popular opinion, not all fruits are created equal, and eating high-sugar fruits on a daily basis can be problematic for individuals trying to cut back on sugar.

The average person consumed seven pounds (3.2 kg) of sugar per year two hundred years ago. By 2020, the average annual weight gain will have risen to between 100 and 120 pounds (47-55 kg).

Obesity, high cholesterol, diabetes, sleep apnea, high blood pressure, and other chronic disorders are virtually certainly caused by excessive sugar consumption.

‌‌How Does The Ketogenic Diet Work?

When adipose tissue is broken down into free fatty acids, ketosis develops. These fatty acids are then transferred to the liver, where they are transformed into ketones, which are alternative fuel molecules. Beta-hydroxybutyrate, acetoacetate, and acetone are the most common ketones.

Ketones are similar to high-octane fuel for the body, which I regularly describe to patients. When sugar intake is lowered, they are a “cleaner-burning” fuel that both the brain and the rest of the body can use. Ketones, rather than sugar, are a better fuel source because they cause less oxidative damage to the body's cells.

Ketosis can imply a lot of different things to different people. Green leafy vegetables, healthy fats, fish, meat, chicken, eggs, cheese, nuts, and seeds are all included in the ketogenic diet that I follow. Moderation is vital, as it is with practically anything! Sweets, sugars, bread, rice, tortillas, potatoes, beans, and other processed foods are typically avoided. Fortunately, there are delicious keto snacks and keto bars to help you out.

While the ketogenic diet isn't for everyone, it can be a good option for those who haven't been able to lose weight or control their diabetes with other low-calorie diets.

Many people who are carbohydrate sensitive (or insulin resistant) and have difficulties maintaining their blood sugar levels have found that switching to a low-carbohydrate, high-healthy-fat diet has helped them significantly.

In the summer of 2017, I embarked on a ketogenic diet. I had attained my top weight of 247 pounds at the time (112 kg). Even though I am six feet three inches tall, that weight made me feel uneasy; my clothes didn't fit properly, and sleep was not rejuvenating. In addition, despite having no history of injuries, my knees and back pain.

I lost 30 pounds after 90 days of being entirely devoted to a low-carb lifestyle (14 kg). And I was able to do all of this without engaging in strenuous exercise, however after losing the additional weight, I began working out on a regular basis to gain muscle.

I was able to reduce weight that I had been trying to lose for over ten years thanks to this low-carb method. Many patients questioned about my method after seeing my success, so I explained it to them.

Years later, I've kept the weight off, and I've used the same strategy to help scores of people lower their blood pressure, diabetes, lose weight, and sleep better. Several patients have even had their sleep apnea symptoms restored. I've also seen several people with type 2 diabetes who have been able to quit taking insulin and dramatically reduce the amount of diabetic drugs they're taking.

(‌‌NOTE: It is important to never stop a medication without first consulting with your physician).

‌‌Supplements To Consider On A Ketogenic Diet

1. Exogenous Ketones - including beta-hydroxybutyrate (BHB) as both a magnesium and sodium salt.
2. Medium Chain Triglycerides (MCT) Oils - a great source of healthy fat, which can be easily converted into ketones. MCT coffee creamer is used by many on the ketogenic diet.
3. Multivitamin - A quality multivitamin is recommended for most children and adults.
4. Magnesium - Ensuring adequate magnesium intake can help prevent muscle cramps and spasms.
5. Vitamin D – Four in five people are deficient. Supplementing with 2,000-5,000 IU daily for life is recommended for most.
6. Green Supplements and Powders – While diet is always the best way to reach nutritional needs, these supplements and powders can help ensure all antioxidants are covered.
7. Cooking with Coconut Oil or Avocado oil - A great source of fat and great for sautéing vegetables.
8. Omega 3 Fatty Acids - Provides excellent anti-inflammatory properties.
9. Whey Protein, Soy Protein, or Pea Protein - Ideal for meal replacement and as an addition to smoothies.
10. Bittermelon, Cinnamon, Chromium Picolinate, and Berberine - All can also be considered, especially in those with insulin resistance.


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