The keto diet is a type of low-carbohydrate diet that puts the body into a state of ketosis. Energy is then obtained from incomplete digestion of fats, and more precisely – from ketones produced from them in the liver. This causes intense fat burning, as well as changes in metabolism, which reduce the feeling of hunger and promote the treatment of certain diseases.
Keto compounds, also known as ketone bodies, are not indifferent to the body, however. Their excessive accumulation is harmful, so it is recommended to use the keto diet in specific indications and under the care of a doctor. The keto diet is currently popular worldwide and is one of the most searched on the Internet. This is due not only to its therapeutic and slimming effects but also to the related controversies, primarily regarding its safety.
Ketosis is a metabolic state caused by the keto diet, characterized by elevated levels of ketones in the body. Ketosis also occurs unintentionally in pathological conditions such as diabetes. Ketones, also known as ketone bodies, are compounds such as acetone, beta-hydroxybutyric acid, or acetoacetic acid. They are a surrogate source of energy for the brain, which normally absorbs a disproportionate amount of glucose concerning its size.
Since the body still needs some glucose, the body produces it from amino acids that make proteins and glycerol, which builds fat molecules (or triglycerides – in addition to glycerol, containing three fatty acid molecules). This process is called gluconeogenesis. For this reason, a keto diet should not contain excess protein. Otherwise, it reduces the effect of the diet and loads the kidneys and liver with the products of amino acid metabolism.
So, what is keto diet effect? It is one of the most important arguments against high-protein treatments. Ketosis is a normal condition of the body in the event of energy deficiency. It is also a symptom of insulin deficiency in people with type 1 diabetes or its malfunction (less common in type 2 diabetes).
When blood ketone levels rise, acidity increases and leads to the development of a dangerous condition called ketoacidosis, or ketoacidosis. Although it can occur as a result of an improperly used keto diet, it is most often diabetic acidosis developing in the course of uncontrolled diabetes. This occurs quickly, even within 24 hours, and requires urgent medical attention. Otherwise, it leads to a diabetic coma or even death.
The symptoms of ketoacidosis include:
- Abdominal pain,
- Feeling thirsty and dry mouth
- Dry or red skin
- The fruity smell of the breath,
- Frequent urination,
- Nausea and vomiting
- Difficulties with breathing.
The keto diet is also important because it only works as long as it is strictly adhered to. One small deviation from the prescribed menu is enough to destroy all the effort put into its use. What’s more, such a sudden change is also particularly unfavorable for the body – it causes, among others, deterioration of its metabolic parameters. A proper keto diet plan is the first step.
Principles of the keto diet
The keto diet has very strict and complicated rules, but you don’t need to count calories to get weight loss with it. It is associated with a drastic limitation of carbohydrate consumption to a dose that usually provides a few percents of all calories during the day, while in the generally recommended correct amount, they provide 45-65 percent of calories. People also can take keto pills for a proper effect.
In the keto diet, energy comes from another component, which is fat – in the diet, it provides 70-90 percent of energy with normal protein intake, corresponding to less than 20 percent of the diet’s calories. However, it should not exceed 35 percent. Calorie intake, otherwise it can stimulate insulin secretion and lower ketone levels.
What is keto? This diet has many versions, including:
- The standard keto diet (SKD) – typically 5-10 percent. Energy from carbohydrates, 70-90 percent. In the form of fat and up to 20 percent. As a protein.
- The cyclic keto diet (CKD) – includes periods of increased carbohydrate consumption, e.g., according to formula 5: 2 (two high-carbohydrate days a week). Thanks to this, it replenishes the level of glycogen in the body (a form of glucose reserve) to the level that allows for intensive, professional training.
- The targeted keto diet (TKD) – provides increased doses of protein in pre-workout meals, which improves the body’s efficiency and facilitates exercise. In some versions, it is envisaged to take a carbohydrate dose 30-60 minutes before training, which should be of moderate intensity.
- High-protein keto diet – it is distinguished from the SKD diet by higher protein content, thanks to which the menu provides 35 percent. The energy in the form of this component, approx. 65 percent. energy comes from fat and 5 percent. – from carbohydrates.
- Modified Atkins diet (MAD) – provides 4-6 percent energy as carbohydrates and usually does not limit the supply of protein. In contrast, the doses of carbohydrates are 10 g for children and 15 g for adults (if tolerated, they can be increased).
It is worth knowing, however, that not every diet that is very low in carbohydrates causes a state of ketosis in the body. There is a non-keto low-carbohydrate diet that contains 50-150 g of this ingredient, while the keto diet has at most 50 g or enough to provide 10 percent—calories on the menu. It help you to feel the keto boost.
Keto diet – health effects
A keto diet can be very beneficial for the body. Dozens of studies have been carried out to confirm its effect on reducing the level of adipose tissue and improving health-related to the change in metabolic parameters. The effect is to reduce the risk of developing diabetes and cardiovascular diseases. The health benefits of a keto diet include:
- Decrease in the level of adipose tissue in the body;
- Drop-in blood glucose levels;
- Drop-in blood insulin levels;
- Increasing the sensitivity of cells to insulin (up to 75 percent);
- Increase in the level of protective HDL cholesterol in the blood, etc.
The keto diet for beginners is especially effective for people with Alzheimer’s disease, which is one of the most common forms of dementia. It is now believed to have a lot to do with diabetes (it is even called type 3 diabetes) as it causes insulin resistance in the brain cells, leading to the inappropriate use of glucose and the development of inflammation.
It has been tested that the keto diet alleviates the symptoms of the disease, slows down its progression, and even improves cognitive impairment, e.g., memory. Beneficial effects are also ensured by administering MCTs to patients in the form of a dietary supplement, which allows for a significant improvement in the functioning of the nervous system over 90 days.
The keto diet and epilepsy
The keto diet was developed as a method of treating childhood epilepsy and is still used today in young patients whose disease is resistant to treatment – this applies to as much as 30 percent of its cases. It’s an ultra fast keto boost.
In studies involving children with epilepsy, organisms responded positively to their diet experienced at least a 90 percent reduction in symptoms. In another study, following a keto diet for three months was associated with an average of 75 percent reduction in seizure frequency. Some studies also suggest that the treatment is effective in adults, although it is not recommended for them.
The exact mechanism by which the keto diet reduces epileptic seizures is not fully understood. However, we know that the severity of the disease can also be reduced with a milder version of the treatment, such as the Modified Atkins Diet (MAD). In a study involving a hundred children using MAD, about 30 percent of them had a minimum symptom reduction of 90 percent. The little participants also did not experience so many side effects of carbohydrate reduction.
An analysis of 10 studies on the keto diet found that patients were significantly more likely to follow the modified Atkins diet than the standard keto diet. Don’t forget to mix keto diet pills & food.
Also, a low glycemic diet (LGIT) with a slight restriction of carbohydrates has the potential to alleviate seizures by up to 50 percent. Still, confirmation of its effects requires more studies than those that have already been done.
Who is the keto diet (keto bhb) for?
The keto diet is intended for people with health indications for its use and for healthy people who are overweight and obese – in the absence of contraindications. Contraindications to the use of a non-therapeutic ketone diet include:
- Pregnancy,
- Breast-feeding,
- Age up to 18,
- Old age,
- Bowel diseases and disorders,
- Liver disease
- Kidney disease
Research also suggests that the keto diet works better for the bodies of men than women, in whom it can disrupt the hormonal balance. It should not be used by women of childbearing age, especially those trying to conceive, and also with hormonal disorders.
Although the shark tank keto diet is a frequent choice of athletes and body-builders, research indicates its adverse effects in these people, related to a decrease in the body’s efficiency and the ability to build muscle mass.
Admittedly, in one study, the use of a keto diet for eight weeks allowed to reduce the body fat content without compromising muscle mass, it also made it difficult to increase it even with the supply of excess energy and regular strength training.