Ketogenic Diet Facts, What is it and is it Safe?

The Ketogenic Diet DefinedKetogenic diet


So, what exactly is the ketogenic diet? I had never even heard of this diet until I signed into Facebook and saw a picture of a friend showing a 50 pound weight loss. She looked fabulous and I was intrigued to say the least so I decided to do some research. The ketogenic diet is well known for being a low carb diet, where the body produces ketones in the liver to be used as energy. It’s referred to by many different names such as the low carb diet, the low carb high fat diet (LCHF), or the Keto diet. The end goal of a properly maintained keto diet is to force your body into the metabolic state of ketosis. Not through starvation of calories but the starvation of carbohydrates.

Ketogenic Diet Facts


Ketosis is a natural process the body initiates to help us survive when food intake is low. During this state, we produce ketones, which are produced from the breakdown of fats in the liver. The ketogenic diet is a super low carb diet designed to put your body into a state of ketosis, where it uses fat as it’s primary fuel source. This happens because glucose (from carbohydrates) is the easiest to convert into energy and hence is the body’s main source of fuel, especially during exercise. By taking away the glucose supply the body turns to the next best thing: fat. Most ketogenic diets get 70 % of their daily calorific intake from fat, 20% is from protein and a mere 5% is from carbohydrates.

 

Is a High-Fat Diet Like This Safe? Ketosis


The goal with any weight loss plan is not just to lose weight but also to keep it off. Before you transition to a ketogenic way of eating it is best to ask yourself if you can make this a long-term lifestyle change. This is not just a quick fix and if you are not able to stick with it this could lead to a cycle of yo-yo dieting. Some are concerned that this diet completely eliminates and entire food group and seen as too extreme. While others view it as safe because it lowers blood sugar and takes away the option of consuming processed carbs and other highly processed foods containing significant amounts of sugar.

 

Proposed Health Benefits of the Ketogenic Diet

  • Lose more weight and body fat
  • Have better levels of good cholesterol (HDL and large LDL)
  • Have reduced blood sugar and insulin resistance
  • Experience a decrease in appetite
  • Have reduced triglyceride levels
  • Have significant reductions in blood pressure

Here’s What You Can’t Eat on a Ketogenic Diet

  • Most dairy – except high-fat items like butter and certain cheeses
  • Fruit
  • Grains
  • Beans and legumes
  • Starchy vegetables
  • Slightly-sweet vegetables such as winter squash, beets, or carrots.
  • Most processed foods

Personally, this diet is a bit too restrictive for me and seems to require a high degree of accuracy to get the desired results. But I have to admit that my friend did look great and achieved results in a short period of time.

Please share your thoughts, especially if you have tried this diet or are currently on the diet. I would love to hear from you and thanks for reading.