Keto Diet

Diet which include very low amount of carbohydrate, moderate amount of protein and high amount of fat is called keto diet.

In spite of having numerous ways of reducing weight, obesity is the key root problem for all, in general. Obesity is the main cause of diabetes, high blood pressure and other heart problems.

Keto diet is the very subtle and healthy way for weight reduction. But, it should be followed under strict observation and proper guidance, because of it's own perks and risks.

How exactly it works?

When the carbohydrate intake is limited to 20 to 50 grams/day; the main source of glucose for your body becomes deficient. At this state, your body will start to use fat and then protein (at last) for energy production.

Carbohydrates is the main factor for stimulating the production of insulin, so gradually requirement of insulin will be less. Now, body undergoes in catabolic state. This is called as nutritional ketosis.

Ketogenesis is the biochemical process in which, fat breaks down and forms ketone bodies. This process is safe, as the formation of ketone bodies through the diet is very minimal and there is no change in the pH value.

Ketone bodies are easily utilized for the energy by heart, muscle tissues, kidneys and even by brain as it crosses blood brain barrier. In fact, ketone bodies have capacity to produce more energy compared to glucose and thus referred as, super fuel. It even has antioxidant property.

Factors that indicates that you have entered in ketosis are;

Increased thirst
Dry mouth
Frequent urination
Decrease hunger or appetite

Types

1. Standard ketogenic diet: Very low carbohydrates (10%), moderate protein (20%) and high fat diet (70%).

2. Cyclic ketogenic diet: 5 days of ketogenic diet and rest 2 days high carbohydrates only, i.e. cheat days.

3. Targeted ketogenic diet: Addition of carbs around work out.

4. High protein ketogenic diet: 60% fat, 35% protein and 5% carbs.

Adverse effect

Even though you are not on alcohol, you may test as false positive due to presence of ketone in blood, urine and in breath.

Short term adverse effect is called as keto flu. Symptoms are;

Nausea and Vomiting
Headache
Fatigue
Dizziness
Insomnia
Decrease exercise tolerance
Constipation

To resolve this symptoms, fluid intake should be increased.

Long term adverse effect:

Hepatic steatosis
Hyponatremia
Renal stones
Multiple vitamins and mineral deficiencies

Precautions

Before starting diet, diabetic patient should always recommend their physician for proper medication adjustment. There are high chances that patient may under go severe hypoglycemia (decreased blood sugar) due to medication.

If you have any of these below mention condition, then there is strict no to keto diet:

Pancreatitis
Liver failure
Fat metabolic disorder
Primary carnitine deficiency
Carnitine palmitoyltransferase deficiency
Porphyrias
Pyruvate kinase deficiency

Health benefits:

The keto diet chart was mainly formed for epileptic patient.
It improves High Density Lipoprotein (good cholesterol), maintain high blood pressure and blood sugar level.
In case of Alzhimer's disease, it slows down the progression.
Improves symptoms of Parkinson's disease.
In polycystic ovarian syndrome; decreases insulin production, which is useful in insulin resistance.

Food chart in keto diet

Food to have	Food not to have
Meat	All sugary food
Fatty fish	All fruits except few strawberries
Eggs	Potatoes and sweet potatoes
Butter and Cream	Diet products
Cheese	Ketchup
Nuts & seeds	Alcohol
Avocados	Unhealthy fats
Healthy oil
Green Vegetables
Onions and peppers
Tomatoes
Condiments