Ketogenic Diet- myths and Facts

A ketogenic diet or a Keto diet is a diet that is low in Carbs, moderate protein, and a high fat diet. It is also known as Low Carb. High Fat (LCHF) diet. In this type of diet carbohydrate intake is drastically reduced and it is replaced with fat. And this results in putting the body into a metabolic state called ketosis. Ketogenic diet helps the body to lower down the blood sugan and insulin levels and, also found to improve the process of weight loss and improves overall health. 

Types of the Ketogenic Diet- 

Standard Ketogenic Diet (SKD): This is the most common and classic example of Keto diet, which is high in fat, moderate protein and very low carbohydrate, 70%, 20% and, 10% respectively. 

Targeted Ketogenic Diet (TKD): This is a slight variation to SKD, where intake of small amount of fast-digesting carbs before a workout is done. • Cyclical Ketogenic Diet (CKD): This diet involves periods of high Carbohydrate refeeds, to boost the glycogen levels specially for contest goers.

Benefits of Ketogenic Diet- 

Weight loss- When following a ketogenic diet, it will significantly help in the process of weight loss, since it consumes fat as a major source of energy so there is an obvious weight loss. Body’s insulin levels are greatly reduced so it will turn the body into fat burning machine. 

Cholesterol and Blood pressure- Studies have suggested that Ketogenic diets found to be effective against improving the cholesterol level and triglycerides level associated with arteries. Ketogenic diets particularly, SKD’s improves HDL level and decreases LDL levels in the body as compared to the diets which are significantly low in fats. 

Myths and facts related to keto diet- 

The Ketogenic diet is a widely spread and most trending diet for weight loss along with many other health benefits and it is a diet that is higher in fats, moderate in protein consumption and is low in carbs and it leads to the production of Ketones in the body as discussed above but there is lots of news or rumors in the market related to this diet, although many things that are said are true, but there are also many things that are not so true and there is lots of confusion between what is fact and, what is fiction. Below are some of the commonly known myths that are related to Ketogenic diets and the reality or facts behind those myths- #Myth 1- Ketogenic diet allows the person to eat any fat and as much of the Fat as he/she wants Fact- Although the Ketogenic diet includes higher consumption of fats but that doesn’t mean that it allows the body to overload it with as much of the fat as it wants. While following a Ketogenic Diet the person’s fat intake should be ranging between 65%- 75% and Ketogenic diet does not gives green light to the consumption of unhealthy sources of the fat or saturated fats like Bacon and sausages rather the consumption of healthy fats or unsaturated fats should be more that includes avocados, Olive oil, Flaxseeds, nuts, fish, Turkey etc. Along with that more focus should be on the organic foods that are rich in fiber also. When fats are taken in this manner then, it is a perfect example for the Keto cut. 

#Myth 2- "Ketogenic diet causes harm to the body and it causes fatigue and led the person to suffer from flu like symptoms"

Fact- When an individual starts a ketogenic diet, then they may suffer from symptoms like fatigue, headache, and muscle aches but these symptoms are generally of short period and are gradually disappeared, there is nothing to worry in fact these symptoms are the signs that the Ketogenic diet is working on the body and the transition period has started and now body has started burning fats for the energy purpose rather then the Glucose. This transition phase involves the upregulation of certain enzymes and downregulation of the other enzyme, it is a gradual shift of the body that lead to some uncomfortable symptoms and these symptoms occurs at the beginning of the keto diet and is referred to as Keto- flu 

#Myth 3- Ketogenic Diet means an individual do not need to do any workout 

Fact- Exercise is not needed to be stopped on a Keto diet but there is a need to modify the workout. When the body is going in the phase of Ketosis, good quality of workout helps the body to burn the fat 2-3 time more and along with that workout also helps in the maintenance of blood sugar and it also leads to lesser fatigue when adequate amounts of fats are taken. It is advised to maintain the normal intensity workout and not trying anything new until the body starts adjusting to the ketogenic diet because a keto diet is a big change for the body, and it occurs gradually. To achieve more out of the workout sessions, ensure adequate intake and give proper time for the recovery of the body. Some people may also need to increase their carbohydrate intake specially during the workout sessions. 

#Myth 4- A ketogenic diet is a plan in which Protein consumptions are high 

Fact- While following a Ketogenic diet fat intake is higher in the proportion and it is composed of 75% of the total calories and the person needs to take Protein in moderation and very low amount of carbohydrates should be consumed. The recommended intake of protein on a ketogenic diet is 10-15% only and it was found that if excess protein was consumed then this excess amount of protein can be converted into glucose, that causes spike in the blood sugar levels and thus, taking the body out of the ketosis. Moreover, due to the excess consumption of protein, the amino acids present in the protein can be broken down and this can elevate the Ketones level in the body which is a problem for keto dieter whose Ketones level are already high and if Ketones level become higher then the optimum levels then, it can also lead to Ketoacidosis which can be life threatening. 

#Myth 5- Fruits and Vegetables are the sources of Carbohydrates so on a ketogenic diet an individual needs to avoid them completely 

Fact- The only thing that are carbohydrates free are oils, butter, and meats but, although fruits and vegetables are rich in carbohydrates, but they are also rich sources of vitamins and minerals, certain antioxidants, Phytochemicals, flavonoids, and good sources of fiber which the body needs to avoid the constipation- a common side- effect of Keto diet. Some non- starchy and green leafy vegetables such as- Cauliflower, broccoli, cucumber, zucchini, peppers and some amount of low carbohydrate fruits like strawberries, raspberries and blueberries are recommended. ic diet Fact- On a ketogenic diet, calories do still matter because one can’t simply lose weight.

 Conclusion- 

A Ketogenic diet can be a great option for some people or individuals who want to lose their weight, who are looking to improve their metabolic health and for the diabetic patients as well by keeping a cut on their carbohydrate intake and switching it with fats to burn them as a fuel source for their body. While following a Ketogenic diet the normal intake of foods is to be modified a bit which may make the compliance difficult, the thing which is to be focused is that more emphases should be made on the consumption of fats that are low in saturated fats like Olive oil, nuts, and seeds and on the foods that provides fibre and green leafy vegetables like cauliflower, broccoli etc. On a keto Diet supervision of a dietician must be there for getting proper guidance and Excess of everything is bad therefore, the thing needs to be kept in mind is that production of elevated levels of Ketones in the body can be harmful and it can also lead to Ketoacidosis which can be life threatening as well. So, adequate proportion of Macros need to be taken from the diet. The exact ratio of Fats, Protein and Carbohydrates may vary individual to individual due to their genetic makeup and body composition. Ketogenic diet may be not good for some athletes who wants to increase their muscle mass and put up their weight. Ketogenic diet provides many other health benefits along with the ease in the weight loss process which include- Boosting the mental performance, improving the cholesterol levels etc. Overall the diet can help in improving the individuals fitness and health goals and also there are many myths that are related to this diet which are need to be eradicated and real facts behind those myths are needed to be known and accordingly the diet need to be modified for the succeeding in the process of going on a Keto diet