The Keto, Or Ketogenic Diet

What is The Keto Diet Ketogenic Explained

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What Is The Keto Diet?

What is the Keto Diet you might be asking? Simply put, the Keto Diet properly known as the Ketogenic Diet, is an eating plan that is renowned for its high-fat and low-carb content. The Fat ratio ranges from 70% to 80% of a Total Daily Calorie Intake. With only a moderate intake of Calories Coming from Protein, and a very low intake coming from carbohydrates.

Diet Chart Comparing: Balanced, Gluten-Free, Vegan, Vegetarian, Mediterranean, Palio, And Ketogenic Diets

How Does a Keto Diet Work?

In essence, The Keto Diet is aimed at promoting ketones to release into the body’s bloodstream. Most cells prefer to use blood sugars as their main source of energy. This type of energy comes from carbohydrates, which break down into glucose sugars at varied rates before they are absorbed as energy.

How to Reach Ketosis and Transfer Energy From Carbs To Fats?

Digestion rates for how fast this happens with carbohydrates can be referenced by using the glycemic index or also known as GI Values. However, without blood sugars available from carbohydrates, the body starts to break down its stored fat into molecules called ketone bodies. This is the process known as ketosis. Once the body reaches the state of ketosis, the cells will then use ketone bodies to generate energy. This is until carbs are eaten again, and energy can be taken from blood sugars again.

How Long Does It Take To Reach Ketosis?

There is a rough time period for the ketosis change to start taking effect. The time from when the body uses glucose blood sugars for its energy source, to breaking down stored fat for ketone bodies is around 2 to 4 days. This will also only start taking effect if less than 20 to 50 grams of carbohydrates are eaten in the days leading up this point. This can also vary in some people and in some cases, it can mean that a more restrictive diet with fewer carbs is needed to promote higher production of ketones.

Is The Keto Diet Good for You?

If followed correctly, The Keto Diet can have great health benefits. In regards to weight loss effects, it is just as efficient as any balanced diet. However, it can also be bad for you depending on the types of foods you’re eating while following its guidelines.

The Importance of Reaching Ketosis

A lot of people starting the Keto Diet usually have trouble first reaching Ketosis, which is the fundamental goal for the Diet to work efficiently. If it’s not reached, your body won’t correctly transfer its energy sources to be fueled by your fat stores. Instead it will still be focussing on obtaining its energy from glucose.

As long as you are Eating Below Your Calorie Deficit, you should however still be able to lose weight. You just won’t gain the benefits of feeling fuller for longerminimizing cravings. You will also be ingesting a whole lot of fats without the proper digestion system set up to process it efficiently.

Take Care With The Type of High-Fat Foods You Eat

Eating foods that are high in fat does not mean you should eat all the butter and coconut oil you can get your hands on! The aim is to still get your fats from healthier sources. The other thing to consider is the amount of saturated fats you eat per day. The World Health Organization (WHO) recommends eating under 10 percent of saturated fats, and 1 percent of trans fats from your daily energy intake.

For example, for a person on a 2000 calorie diet, their saturated fat intake should be around 22 grams in total for the day. This is around 200 calories coming from saturated fats.

A Plate Of Foods Showing What Is Included In A Keto Diet

Are Ketogenic Diets Better for Weight Loss?

A very thorough Study on the Keto Diet was carried out by NCBI’s Public Medical Department. 17 obese individuals were admitted to a specialized metabolic ward. At the ward they consumed a high carbohydrate diet for 4 weeks. Followed by 4 weeks of a strict Ketogenic Diet with restricted protein intakes. The patients also spent 2 days each week living in metabolic chambers to measure changes in total Energy Exertion, in order to calculate sleeping and respiratory changes.

The result showed no short or long-term changes in Energy consumption or body fat percentages were evident from any of the patients on the Different Diets. This means that when dieting for weight loss in general terms, a calorie is still a calorie

Whether you choose a Balanced Diet or a Ketogenic Diet, the weight loss will depend on the Total Calories Consumed Compared to your Body’s Energy Expenditure.

The Ketogenic Health Benefits, Including Weight Loss

When followed correctly, The Ketogenic Diet can have many great health benefits ranging from general body fat or weight loss control. To also showing signs that help side effects of both diabetes, and even epilepsy in children.

Benefits For Diabetes and Epilepsy In Children

There are studies showing direct health benefits gained from this type of diet. The Keto Diet has been proven to help treat specific medical conditions, such as assisting with the control of certain type 2 diabetes cases, and epilepsy in children where medication wasn’t effective. 

Keto Diet research from 2018, found that they can help control levels of HbA1c. This refers to the amount of glucose traveling with hemoglobin in the blood over approximately 3 months.

What this essentially means is that it allows the body to maintain glucose levels at a low, but healthy level. The lower intake of carbohydrates in the diet in return eliminates large spikes in blood sugar. Overall, this also reducing the need for your body to produce insulin.

However, scientists do warn followers of the Ketogenic Diet that they have a higher risk of developing hypoglycemia (low blood sugar). Hypoglycemia occurs when blood sugar levels drop below 70 mg/dL (milligrams per deciliter) or less. It is always best to discuss any dietary changes with your medical professional while on any medication. Not consuming enough carbohydrates can be very dangerous if it is not closely monitored and controlled if you have diabetes.

Keto Benefits With Blood Pressure

Unfortunately there is very limited research on the effects of the Keto Diet and blood pressure in humans. There are multiple studies that have been conducted on rats in relation to lowering Blood Pressure through Ketosis. However, at this stage it’s impossible to know from these results that the same thing will happen to humans. Rats and people have very different genetic makeups and they are too different to confidently say for sure.

Breaking up the keto diet into foods that are good for your heart and foods that aren’t, as you would a balanced diet, is important. It’s possible to follow a heart-healthy diet that could reduce or prevent high blood pressure slightly without medication.

However, this doesn’t mean that The Keto Diet can or should replace treatments prescribed by your medical professional. It just means that you can eat “keto-approved” foods that won’t directly increase blood pressure.

It’s always best to discuss any major dietary changes with your health advisors just to make sure your diet follows their recommendations. The same goes with any medications or medical considerations that might be involved with you before dieting.

Other Health Benefits Of The Keto Diet

Although there is a big trend in popularity with the Keto Diet at the moment, it is not actually anything new. Medical professionals have been prescribing it for almost 100 years. Strong popularity trends in fitness actually began to increase with what is known as the Atkins Diet. This was a 4 phase diet where the first phase included a Ketogenic section of the Diet before moving on to the other phases.

Other health benefits are currently being researched in ongoing studies, including close monitoring of patients with brain cancer, polycystic ovary syndrome, and Alzheimer’s disease. No clear evidence has proven to directly benefit these illnesses at this stage. However, we hope to see clearer signs of progress in the coming years.

Example Of Some Keto Diet Snack Ideas.

Should You Try the Keto Diet?

If it is something that interests you or is motivating you to be healthier, then Yes! you should try The Keto Diet, and you could see some great benefits from it. Especially if you have one of the medical conditions mentioned earlier in this article.

You should always check with a medical specialist to make sure it is safe for you to do a diet that restricts certain foods. strongly believes that as long as the diet you are doing is controlled & monitored. By following healthy eating best practices that it suit your specific needs and training style, there is no reason why you won’t succeed in your weight goal using this diet.

Long Term Effects On a Keto Diet

The Keto Diet is not recommended for long-term use. This is more because of the discipline required and the limited variety in foods. This, combined with the laziness that builds over time with most restrictive Diets. This being that there’s a higher chance the patient will eat lower quality fats and be causing more harm than good

Remember that there is also 9 calories per gram of fat in comparison to 4 calories per gram of protein or carbs. If the patient does slip up and doesn’t follow it closely, then there is a higher chance to go over the total calorie deficit. Also, higher saturated and trans fat intakes are more likely to occur, increasing the risk of long-term heart disease.

As the fat loss benefits show no difference between that of a balanced healthy eating plan, it is much easier to continue a balanced diet for a longer term, both mentally and physically.

A Keto Food Journal To Put It Into Practice

If you are looking to start, or are already following the Keto Diet, this Food Tracking Journal by BCNMKT could be exactly what you are looking for.

This pocket rocket of a nutrition journal has it all! from quick tutorials of diets including the Keto Diet, to shopping lists, and cheat sheets. It also comes with cleaver tracking pages that allow you to easily measure and track your body measurements, your mood, and your energy levels.

Learn as you go

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