For better or worse, dieting is a pervasive part of American culture. From fad diets to supplements to workouts and everything in between, the US diet market is worth a whopping $72 billion.
Among them, the ketogenic diet, which has a lot of fat, an appropriate amount of protein, and a very small amount of carbohydrates, is a diet that has become mainstream in recent years, and is said to be mainly effective in losing weight.
For example, many famous celebrities such as Kim Kardashian, Halle Berry, Gwyneth Paltrow, LeBron James and many others have raved about the ketogenic diet.
“The ketogenic diet was originally developed for infants and children with severe epilepsy, but today it’s gaining popularity for its rapid, if not sustained, weight loss benefits,” says Rachel. Pakara told Woman’s Day.
If you’re trying to lose weight or are looking for a new alternative to your old diet, a ketogenic diet might be for you. But before you jump on the bandwagon, what exactly is the ketogenic diet, how does it differ from other popular diets, what are the health implications, and what the experts have to say about the right and safe way to start. Let’s find out if there are any.
Of course, whenever you’re thinking about starting or changing a diet, talk to a medical professional or doctor before starting a ketogenic diet to make sure it works for you and your body. .
What is a ketogenic diet?
Unlike other low-carb diets, such as the Atkins diet, which focuses on eliminating all carbs, the ketogenic diet focuses on getting the body into ketosis.
Ketosis occurs when your body doesn’t have enough carbohydrates to use for energy and instead burns fat for energy.
“Done properly, ketosis shifts the body’s main source of energy from carbohydrates to fat, and uses the body’s fat stores to accelerate weight loss . But if done wrong, it can have negative effects on hormones and metabolism. While it can have an impact and set you on the ‘roller coaster diet,’ it also increases inflammation, “ says Alison Sibault, a clinical dietitian at the nation’s largest hospital organization and founder of VitaTotalHealth.
Who Benefits from the Ketogenic Diet?
“ The ketogenic diet is most beneficial in pre-diabetic and diabetic people because it improves hemoglobin A1C levels and insulin sensitivity,” says Pakara.
But she cautions that ketogenic diets aren’t for everyone.
“It should be avoided by people with a history of cardiovascular disease. Controversial studies have shown that the ketogenic diet raises LDL cholesterol levels. Pregnant women and people with a history of eating disorders or food People who have been in unhealthy relationships should also avoid these fad diets.”
Restricting certain food groups altogether, such as carbohydrates, on the keto diet can lead to unhealthy and erratic eating habits.
Benefits of the ketogenic diet
Benefits of the ketogenic diet include faster weight loss, less appetite, and less cravings , says Sibault. It also has the effect of stabilizing blood sugar levels .
“There are no blood sugar spikes or spikes caused by carbohydrates or sugars.”
Blood pressure and inflammation levels may also drop in some people, but only if they intentionally follow this diet by avoiding processed and fast foods and eating whole, unprocessed foods, says Sibault. adds.
Disadvantages of the ketogenic diet
Like any diet, the ketogenic diet can have negative consequences. Practicing it the wrong way can alter your hormonal balance, leading to hormonal dysfunction and frustrating your mind and body, says Sibault.
It is also a very restrictive diet that affects quality of life and can lead to food insecurity and irregular eating habits. It can also lead to malnutrition and constipation by restricting consumption of vegetables, fruits, whole grains and other nutrient-rich foods .
Steps to start a ketogenic diet
There are three steps you need to take to start the ketogenic diet .
First, find a registered dietitian or doctor to work with .
“You’ll get the most benefit if you do it under the supervision of a registered dietitian or doctor,” says Pakara.
“Otherwise, it would be difficult for most people to know if they’re really in ketosis. Maybe they’re eating too many carbs or too much protein, even though they’re on a ketogenic diet.” If you’re not in ketosis, you’re just eating a lot of fat without the benefits you get from fasting.”
Pakara also adds that it’s imperative that you meet someone “who can figure out the proportions of fat, protein and carbs you need to be successful.”
The next step is to buy the right foods . Good keto foods include “eggs and oily fish (like salmon, tuna, mackerel), nuts, seeds, avocados, zucchini and cucumbers, asparagus, and low-sugar vegetables like leafy greens,” says Sivoultt.
But don’t use the ketogenic diet as an excuse to eat unhealthy foods.
“Some people eat a ton of bacon, butter, and fat, or they try to go ketogenic by eating foods high in sodium, nitrates, and nitrites all day long,” says Pakara.
“Then it’s not bad for your heart and it’s not healthy. You need to know the types of fats and foods that benefit your health.”
The final step is to let your friends, family and loved ones know you’re on a new diet . That way, you can cooperate.
“Talk together and come up with a list of foods that everyone agrees on on a ketogenic diet, and find ways to incorporate them into their diet. can enjoy their meals and eat them at the same time, and those who want to add more carbs can do so,” says Sibault.
How to know if the ketogenic diet isn’t for you?
If you feel good and have health benefits (e.g. improved lipids and clearer skin), then you know the ketogenic diet is working.
But it’s also important to pay attention to the signs that it’s not a match.
“If you don’t feel good and enjoy yourself, it’s a sign that it’s not working.
“Life is all about experiences, so if your diet is missing out on a lot of it, increasing your stress, and not helping you improve your health and quality of life, is it worth doing or doing something else?” Ask yourself if it’s possible and talk to a registered dietitian who can help you find the best safe, effective and sustainable plan to reach your nutrition and health goals. I’ll give it to you.”