What is the Ketogenic Diet?
The information you will find in this article is the result of research and experiences of practicing the Keto diet. Its Better Advised to Consult your doctor before deciding on any change in eating habits.
Ketogenic diet: the origins
The ketogenic diet is a therapeutic diet prescribed from the 1920s in cases of epilepsy. It was neglected for decades after the Second World War and the arrival of new antiepileptic drugs. It has come back to the fore since the 1990s – 2000s, with an acceleration of research in many countries and its experimental use for the treatment of neurodegenerative diseases and certain cancers.
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Fat loss – Weight loss
The display of dramatic weight loss by many stars is one reason for the recent surge in popularity of the ketogenic diet. Above all, a therapeutic diet that can involve dangers (see section Warning and follow-up), the ketogenic diet, also called a Keto diet, can be useful in losing weight and losing weight.
Ketogenic avocado salmon almonds foods, On the one hand, the high proportion of fats, and to a lesser extent, proteins, acts on the feeling of satiety. The Ketogenic diet enthusiast is full faster and often ends up eating less, which explains the rapid weight loss. It also allows for the reduction of fat mass. In the ketogenic diet, all available fats are used: meal fats as well as stored fats. This allows those who practice it with a caloric deficit to have a fat cell destocking effect.
Principles of the ketogenic diet
In a healthy diet, which is more abundant in carbohydrates, the body uses glucose as the primary source of energy.
Ketogenesis: primary mechanism of the ketogenic diet
Diet low in carbohydrates and rich in lipids (LCHF: Low Carb High Fat), the ketogenic diet mimics the effects of fasting and triggers a second metabolic pathway: The liver then produces ketone bodies, which will replace glucose as the primary source of energy.
Definition of ketosis
Ketosis is a natural metabolic state, which occurs when your body produces ketones. There are three ketones: acetone, acetoacetate, and beta-hydroxybutyrate acid. The liver produces ketones by breaking down fatty acids. You are in nutritional ketosis (a term coined by Dr. Stephen Piney).
Signs of entering ketosis
There are several signs that you may be in ketosis—first, bad breath with the release of acetone. You may also experience decreased appetite, nausea, short-term memory loss, feeling confused, muscle cramps, fatigue, and dehydration. These symptoms do not usually last more than 24 to 48 hours. The time that the body adapts to this new functioning.
Measurement and control of ketosis
The easiest way to control ketosis is to use urine strips, available in pharmacies. This method is completely painless and fast: the color of the piece changes if ketones are detected. It is not the safest method because it only measures ketones in the urine.
More expensive but more reliable: there are also blood glucose meters that measure the concentration of ketones from a droplet of blood. It is challenging to respect the macros of the ketogenic diet without making calculations and without preparing your dishes in advance. Measuring allows better control of the entry into ketosis and the evolution of the concentration of ketones over time.
For most people, the first difficulty with the ketogenic diet is getting into ketosis and maintaining a high enough concentration of ketones to stay in nutritional ketosis. Is it possible that the production of ketones is too high? The answer is yes: this is called ketoacidosis. Ketoacidosis is a complication mainly seen in people with type of ketogenic diet for diabetes or alcoholism.
Ketoacidosis is the result of the body’s uncontrolled production of excess ketones. It can lead to severe complications like coma and death. Another reason to talk to your doctor before trying the keto diet. Being keto-adapted means that your body uses lipids as the primary source of energy. The body somehow turns into a fat-burning machine. You have to be in nutritional ketosis long enough for lipids to become the primary source of energy: three to four weeks on average and sometimes up to 8 weeks.
What foods for the ketogenic diet?
To successfully enter ketosis, it is essential to compose ketogenic menus, and therefore to know the authorized foods of the keto diet. A quick overview of authorized foods, compatible foods in moderate quantities, and foods to avoid as part of a ketogenic diet.
Favor good fats. We sometimes talk about the ketogenic diet with the term fatty diet. But not all fats are created equal.
I prefer vegetable oils like olive oil, rapeseed oil, and sunflower oil, oleaginous fruits like avocados, almonds, and nuts. The TCM in coconut oil increases the level of ketones essential for ketosis. I use it sparingly because it still gives rise to many debates and is not part of the official recommendations of the National Nutrition Health Program (PNNS). Note that it is quite possible to practice the keto diet when one is vegetarian; the choice of food is simply more limited.
Stay Healthier Note
Finally, some sources and some practitioners replace milk with vegetable versions such as unsweetened almond milk or soy milk.
It is possible to take inspiration from the Mediterranean diet by removing grains and sugary foods. And above all, limit saturated fat and avoid margarine and all sources of trans fat. If you want to make the keto diet easier daily, discover the 3 in 1 Keto Easy pack. For more information about Ketogenic diet visit to our site https://www.stay-healthier.com/