Keto FAQ - The 10 most common Keto Diet Questions
- 02 Sep, 2020
When it seems like everyone on the ketogenic diet, you want to know if it’ll work for you. The so-called keto diet is a high-fat, moderate-protein, very low carb plan. But while people say that you can eat all the butter and bacon you want, is that really true (or healthy, for that matter)? And is the keto diet actually the best way to lose weight? Can it cause more problems than it solves? Here are your top questions, answered. This guide will go into detail on the many readers frequently asked questions about the keto diet.
Keto FAQ - The 10 most common Keto Diet Questions
1. What is the ketogenic diet (keto)?
The keto diet is a diet with minimal carbohydrate content. Typically the carb intake on the keto diet is less than 30 grams per day. That means you will consume high amounts of heart-healthy fats and modest amounts of quality sources of protein. If amongst many other foods you like bacon, steak, eggs, avocado and cheese, then the keto diet is for you! It involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis.
2. What is the ketogenic diet?
The word 'ketogenic' refers to the material the body (liver) produces, known as ketones, synthetic compounds. When you limit your carb intake considerably, your body needs to get its energy from another source of fuel. In the case of a keto diet, since glucose is limited, your body starts using fats for energy. The result? To derive energy from fats, your body becomes "fat-adapted" and relies primarily on a metabolic process called lipolysis. When your body is carrying out lipolysis, your liver (as a by-product) makes ketones. When ketones are formed in relatively high concentrations, the body enters a process called ketosis diet. Being in ketosis has various benefits for humans, especially in helping to burn stored body fat for energy. It makes the keto diet perfect for those trying to shed (and hold off) weight.
3. Is the keto diet a mere fad diet?
Absolutely not! In fact, the ketogenic diet is somewhat distinct from other low-carb diets, and is not meant to be a short-term cure. The keto diet is intended for people who want to change their lifestyle and adhere to it for the long term. It is not to suggest that in short-term situations the ketogenic diet is not effective, but the greatest benefit comes from continuous commitment.
4. Which are the effects of a ketogenic diet on your health?
Where do we start? The health benefits of the keto diet are so vast it's difficult to condense everything into just a few paragraphs. No matter what, here's a quick overview for you:
- Improving cardiovascular function
- Reduced risk for many illnesses
- Cognitive control enhanced
- Weight reduction help
- Higher inflammation and oxidative stress
- A healthier balance between blood sugar and blood lipids
Cutting out carbs is shown to decrease the risk of numerous conditions in a large body of evidence. In fact, the keto diet is used for treating serious health issues in clinical settings, including Parkinson's disease, Alzheimer's disease, epilepsy, and even cancer. In addition, your body will have more stable blood sugar levels throughout the day by going low-carb, and your cravings for sugary food will decrease substantially. Most people in turn find quicker, more manageable weight loss when adopting the ketogenic diet. (It goes without mentioning that there are countless health advantages of remaining within a reasonable weight range.)
5. Which food should I eat on the ketogenic diet?
Here's a short overview of what are the best keto diet foods:
- All vegetables which are non-starchy and low in carbon
- All nuts and seeds
- Fibrous fruits (berries, kiwi, grapefruit) in small quantities
- Heavy cream, butter , ghee, select salad dressings
- All eggs.
- Healthy food oils (olive oil, macadamia nut oil , peanut oil)
- Freshwater fisheries
- Conditions and sauces (provided they contain minimal carbs)
- Aromas and spices
- Animal meats (turkey, ham, cattle , pigs, organ meat, game of natural origin)
- Water, club soda, sparkling water without calories, unsweetened tea / coffee
- Full-fat, unprocessed cheeses (mozzarella, gouda, blue cheese, cheddar)
- Adding protein powders
6. What sources of carbs are not allowed on the keto diet?
Don't generally consume any of the following keto diet carb sources:
- Items made from meat and/or sugar
- Grain (Wheat , Rice, Barley, Oats)
- Some of the fruits
- Fruit juices and soft drinks
- Refined sugars added
- Starchy vegetables (maize, sweet potatoes)
7. How many carbs do I have to eat on a ketogenic diet?
That response is highly individualistic. Some people may eat up to 80 grams of carbs a day and stay in ketosis for nutrition. Some have to reduce their intake to 30 grams or less in order to sustain ketosis. Overall, If you are active and carry a decent amount of muscle mass, you will be able to eat a little more carbs without lowering the production of ketones. The opposite is true for those who are more sedentary and on the weaker side. many processed low-carb foods display labels indicating their “net carbs,” which reflect their total carbs minus added fiber and sweeteners known as sugar alcohols. Studies have shown that some of these additives can be partially absorbed and raise blood sugar levels. Therefore, the term “net carbs” on packaged foods may be very misleading.
8. And if the keto diet made me feel exhausted and weak?
It's not so much a matter of not enough carbohydrates in your diet, as it's a question of not getting enough food. Also, on the keto diet, you can't skimp on your fat consumption because it is the main source of sugar in the body instead of glucose. One way to quickly increase your energy is to add MCT oil and exogenous ketones to your supplement. Make sure that you’re not dehydrated and that you’re also getting enough essential nutrients, especially electrolytes. Many keto dieters find that adding salt to their meals and having some bone broth on a daily basis helps to restore some of the electrolytes that are lost during ketosis, including magnesium, potassium, and sodium. Bone broth also supplies a number of other important nutrients and amino acids, while decreasing potential side effects like muscle wasting, headaches, cramping, and spasms.
9. Is the keto diet good for all ?
How many of us wish to lose weight without stopping to eat our favourite food items and without making too much of an effort? Well, no marks for guessing that the answer is “almost everyone”. In our quick quest to lose weight, we try various exercise regimes, various diet plans, mostly focusing on reducing fat intake and reducing and burning calories. However, despite our efforts (many a time half-hearted because of our eternal love for good food), we mostly meet with moderate success before we give the plan up and move to another regime, another diet. No diet is ideal for all; nutrition is not a black and white subject matter. You should be circumspect about any health 'expert' or dietitian who tells you a certain diet is the best way for everyone to eat. The keto diet is designed for those who wish to lose weight , increase executive capacity, reduce the risk of some illnesses, boost the level of blood glucose and enhance insulin sensitivity. In the end, the best way to find out if a low carb diet is good for you is to try it out!
10. If I have diabetes type-2 is keto diet is healthy for me?
In the type 2 diabetes, the body cells become completely numb or irresponsive to insulin which goes on to cause a scarcity of insulin in the body. The type 2 diabetes generally occurs due to obesity or genetic family history of having the disease. Developing type 2 diabetes is a serious health condition and can be cured by taking up a healthy and balanced lifestyle which includes maintaining a healthy diet (Keto diet is a good example), doing regular physical exercises, maintaining a good body weight and avoiding use of tobacco and alcoholic beverages. While nothing is meant as medical advice on this site, research has shown that the keto diet is an effective protocol for people with insulin resistance. Decreasing your carb intake dramatically will boost the body's ability to metabolize insulin. This will make you better at maintaining stable blood glucose levels. Nonetheless, if you are a type-2 diabetic you should make careful to keep your doctor aware of any major dietary adjustments.