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Sunday, 4 March 2018

Ketogenic diet: Most Unique and most effective way of weight loss

Hi friends
Do you want to reduce your weight?
Have you tried everything for your weight loss and still not succeeded?


If yes!


Then it’s time to try, the most unique and most effective weight loss technique: Ketogenic Diet.


Ketogenic Diet is not only super effective for weight loss, furthermore, it includes tons of other health benefits also. 


But before proceeding further with the health benefits of Ketogenic diet, let’s first investigate



What is the Ketogenic Diet?

The ketogenic diet is a very low-carb, moderate protein, and high-fat diet; it is also referred to as a keto diet: 

Ketogenic Diet for weight loss
Ketogenic Diet

Actually, the core of the ketogenic diet is to put a severe limitation on the intake of all or most carbohydrate foods and simultaneously the food which are high in sugar and starch. 

The reason for this limitation is that because these high carb foods are broken down into glucose during the process of digestion and serve the following purpose once they are eaten.


Glucose serves as the major source of energy and, it is carried to the cells through the bloodstream.


Insulin is produced by pancreas on instructions of the pituitary gland to process the excess of glucose which our body is unable to utilize for energy formation in the tissues(cells).


If we eat a 
diet which contains a higher ratio of carbohydrate, sugar, and starch then our Glucose level, as well as Insulin level, becomes too high.


Because in this case glucose is being used as a primary source of energy(or most our body’s energy requirements are fulfilled by carbohydrates itself), our dietary fats are not required for this purpose and therefore are stored as body fat and results in unwanted weight gain.

Ketogenic Diet is based on the principle “Burn stored fat for energy”, because it involves drastically reducing carbohydrate, sugar and starch intake, and replacing it with fat, by virtue of which glucose is no longer available from food sources, our body begins to burn stored fat first (since the digestion of fat takes more time than the digestion of carbohydrate, and slow digestion will reduce the appetite for food) so the body will first use the stored fat for energy purpose.

Therefore our body starts burning fat for energy rather than carbohydrates, so during the ketogenic diet, people generally lose weight and excess body fat rapidly, even when consuming lots of fat and adequate calories through their diet.


How does the Ketogenic Diet support our body?

The ketogenic diet is very low carb, high-fat diet and, by lowering the intake of carbohydrates, the body is induced into a metabolic state known as "ketosis", that’s why ketogenic diet also referred as keto diet.


What is "ketosis":

"Ketosis" is the state in which the body produces ketones in the liver to be used as a source of energy.
“Ketones” are small fuel molecules which serve the purpose of an alternative fuel for the body, and used when glucose is in short supply during Ketogenic Diet.


Once ketone levels in the body rise to a certain level, our body 
enters into a state of ketosis and, which usually results in quick and consistent weight loss. We can stick to this diet until we reach a healthy, stable body weight or until we follow the ketogenic diet. 

Furthermore, when we burn fat as our primary fuel, our respiratory quotient typically goes down, which is a sign of more efficient metabolism. Ketosis should not be confused with ketoacidosis.


Note: Ketoacidosis is a serious diabetes complication in which the body produces too much or excess ketones (or blood acids).Three common causes of ketoacidosis are starvation (fasting without food), alcohol, and diabetes.



Ultimate "5" Health Benefits of Ketogenic Diet:


1.Promote Weight loss:

As already mentioned is a high-fat, low-carb diet, and ketogenic diet can reduce appetite and also boost weight loss through its hormonal effects.
Because, when we eat food that supplies fewer carbohydrates, less insulin is required for its metabolism. And also the body doesn’t store extra energy in the form of fat for later use, and instead is able to recourse to existing fat stores for energy and thus body reduces weight more rapidly.

Ketogenic Diet Promote weight loss
Ketogenic Diet Promote weight loss

According to a study published in a journal of The National Center for Biotechnology Information, the ketogenic diet may help to control hunger and may improve fat oxidative metabolism and therefore reduce body weight.


2.Protect & Prevent Cancer:

High Carbohydrates diet acts as fuels for cancer cells. Cancer cells have ten times more insulin receptors on their cellular surface 

Note: Due to the above reason insulin will start working for cancer cells by extracting glucose from the 
bloodstream and ultimately providing nutrition to the developing cancer cells.
Ketogenic diet prevent Cancer
Ketogenic Diet Protect against Cancer
By virtue of which it enables cancer cells to satiate themselves in glucose and nutrients coming from the bloodstream at a very high rate. If people continue to consume glucose as their primary diet source, cancer cells will continue to expand and spread. 

But during the ketogenic diet, when glucose is no longer available from food sources and our body begins to burn stored fat as a source of energy than


*Normal cells found in our body are able to use fat for energy, but 


*Cancer cells have damaged mitochondria and have less ability to create energy from aerobic respiration. They cannot metabolize fatty acids for energy and cannot use fat for energy.


Therefore, the Ketogenic diet that eliminates excess refined sugar and other processed carbohydrates may be effective in reducing or preventing cancer.
According to the study published in the International Journal of Preventive Medicine ketogenic diet significantly show an increase in survival time means and a clear trend of slower tumor growth in pancreatic, prostate, gastric, brain, lung cancer.



3.Fight Brain Disease & Neurological Disorders:

The ketogenic diet promotes brain health in many ways it is also hypothesized to promote neuro-inhibitory actions. Our brain will work better during ketogenic diet while burning fat rather than glucose, as fat, has been shown to be both neuro-therapeutic and neuroprotective.
Ketogenic Diet improves Brain Health
Ketogenic Diet Improves Brain Health
Note: While fats are unable to cross the blood-brain barrier, ketones, being water-soluble fats, can cross it and feed our brain. The ketogenic diet has become a potential therapy for helping to combat Alzheimer’s.

Ketone metabolism has been shown to create much lower levels of oxidative stress in comparison to glucose metabolism, effectively lowering inflammation and supporting mitochondrial health and promote healthy brain cells.


The ketogenic diet has been successfully used as epilepsy treatment for decades. Although the mechanisms behind anticonvulsant effects are not yet clear, there have been enough experimental studies carried out to confirm its efficacy.


According to the study published in the National Academy of Sciences ketogenic diet does hold some promise of effectiveness in improving the outcomes of traumatic brain injury, ketones may provide an alternative and readily usable energy source for the brain that might reduce its dependence on glucose metabolism, which may be impaired immediately following traumatic brain injury.



4.Reduce Risk for Type-2 Diabetes :

When we eat carbohydrates, insulin is released which is a “storage hormone” that signals cells to store as much available energy as possible, initially as glycogen and then as body fat.

The ketogenic diet works by eliminating carbohydrates from the diet and keeping the body’s carbohydrate stores almost empty, therefore preventing insulin from being released.


Ketogenic diet improves symptoms of T 2 Diabetes
Ketogenic Diet improves  symptoms ofT2 Diabetes 
Because ketogenic diet lowers blood glucose as well, it could also limit or eliminate the need for insulin or other medications. Thus a ketogenic diet could treat pain as well as multiple symptoms and consequences of diabetes

According to a study published in the U.S. national library of medicine individuals with “metabolic syndrome”, “insulin resistance” and “type-2 diabetes”(all diseases of carbohydrate intolerance) are likely to see symptomatic as well as objective improvements in biomarkers of disease risk if they follow a well-formulated very-low-carbohydrate diet.



5.Anti Inflammatory & Release Pain:

Ketone metabolism produces fewer reactive oxygen species as Compared to glucose metabolism, which is known to contribute to inflammation. 
Ketogenic Diet reduces inflammation
Ketogenic Diet Reduces Inflammation
Generally joints pain and other painful or progressive conditions involve chronic inflammation and ketogenic diet has led to a proven decrease in inflammation in animal studies due to anti-inflammatory effect because of its high-fat contents. Furthermore, the anti-inflammatory effect of the ketogenic diet can also provide relief to patients with rheumatoid arthritis as well.

Bottom Line for Ketogenic Diet:

The main goal of the ketogenic diet is shifting our body into the state of “ketosis” by dropping blood sugar (Glucose) so low that the body resorts to fats for energy instead. If we eat too many carbs or too little fat, we may not fully shift to ketosis. 

To shift into the state of “ketosis” we should follow a high fat, moderate protein and, very low carbs. Transition phase from the ketogenic diet to a normal diet should be gradual and well controlled. 

Note: Consuming too much protein can also prevent a shift into ketosis as excess amino acids are converted into glucose.


Conclusion:

To achieve maximum results from the ketogenic diet, it should be well balanced, unprocessed, and rich in very colorful vegetables and fruits, nuts, seeds, high-quality fats. You can tailor your own ketogenic diet based on your specific needs. 


If you have any query you can write it in the comment section or at prajsanjivani@gmail.com.
Thanks
Ms. P Rajeshwari
(Aromatherapist)
Diet & Beauty Consultant

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