What is Keto Diet?
The ketogenic diet, or keto diet, is a low-carbohydrate, high-fat diet that aims to induce a state of ketosis in the body. This metabolic state occurs when the body does not have enough glucose for energy and starts breaking down stored fats instead. By severely limiting carbohydrate intake and increasing fat consumption, the body shifts its primary fuel source from glucose to ketones, which are produced by the liver from fatty acids. The keto diet has gained popularity for its potential benefits in weight loss, blood sugar control, and improving certain health conditions.
Long answer
The ketogenic diet is a dietary approach characterized by its high fat content, moderate protein intake, and extremely low carbohydrate consumption. Generally speaking, it involves consuming about 70-75% of daily calories from fats, 20-25% from protein, and less than 5-10% from carbohydrates.
The underlying principle of the keto diet lies in achieving a state called ketosis. Normally, the human body relies on glucose (derived from carbohydrates) as its main source of energy. When carbohydrates are restricted to very low levels (generally less than 50 grams per day), glycogen stores in the liver become depleted within a few days. As a result, the body begins breaking down stored fats into fatty acids and glycerol through a process known as lipolysis.
During this breakdown process, fatty acids are converted by the liver into molecules called ketone bodies or simply ketones. Ketones can cross the blood-brain barrier and serve as an alternative fuel source for the brain when glucose availability is limited. This metabolic adaptation provides an ongoing supply of energy even in the absence of significant carbohydrate intake.
The keto diet has been widely studied for various purposes including weight loss, managing certain medical conditions like epilepsy (particularly in children), type 2 diabetes, polycystic ovary syndrome (PCOS), and more recently for potential benefits in neurodegenerative disorders like Alzheimer’s disease. Its effectiveness in weight loss can be attributed to several factors including reduced appetite, increased fat burning due to higher levels of ketones, and potentially enhanced metabolism.
However, it is important to note that the keto diet may not be suitable for everyone. It requires strict adherence and can be challenging to maintain over a long period. Possible side effects or risks associated with the keto diet may range from nutrient deficiencies (if not well-planned), gastrointestinal issues during adaptation, and potential adverse effects on kidney function in certain individuals.
Additionally, before embarking on a new dietary plan like the ketogenic diet, it is advisable to consult with a healthcare professional or registered dietitian to ensure it aligns with individual health needs and goals.