Ketogenic diet

What is a keto diet?

The dietary principle of a keto diet is a high fat, adequate protein and low carbs.

How does the keto diet work?

It works by burning fats instead of carbs to derive energy. The keto diet works by making the body run out of carbs. In this scenario, the liver breakdown fats into fatty acids and ketones

What is ketosis?

When the body is completely fueled with fat, it breaks down fats to provide energy. This state is achieved during fasting or while on a low carb diet. This state of increased ketones in the blood is termed as ketosis.

Foods to include in a ketogenic diet:

1. Meat: red meat, chicken and meat products
2. Fatty fishes: salmon, tuna, mackerel
3. Nuts and oilseeds: walnuts, almonds, pistachio
4. Grass-fed cream and butter
5. A small portion of berries such as strawberries
6. Unprocessed cheese
7. Healthy oils: avocado, coconut and extra virgin olive oil
8. Low carb veggies
9. Healthy spices and herbs

Foods to exclude in a ketogenic diet:

1. Starchy fruits and vegetables
2. Grain products such as bread, rice and pasta
3. Sugary foods like candies and soda
4. Beans and legumes
5. Low-fat diet products: These are highly processed and high in sugar.
6. Sauces and dressings that are high in sugar and unhealthy fats
7. Processed vegetable oils
8. Alcohol
9. Sugar-free diet products: Apart from being highly processed, they are also high in sugar alcohols that affect blood ketone levels.

The health benefits of the ketogenic diet:

1. Treats epilepsy: During ketosis, ketone bodies replace glucose in the blood and provide energy to the brain. This reduces the frequency of epileptic seizures.
2. Other neurological disorders such as Alzheimer's disease, ALS (amylotrophic lateral sclerosis), autism, brain cancer, neurotrauma and Parkinson's disease can also be treated.
3. Helps correct sleep disorders.
4. Helps achieve weight loss without the restriction of calories. It is also very satiating.
5. Improves HDL cholesterol levels.
6. Being high in protein it is far more superior to a low-fat diet.
7. Helps treat diabetes: Keto diet lowers blood sugar levels and increases insulin sensitivity due to increased ketones in the blood. Furthermore, it helps in loss of excess fat which is the primary cause of type 2 diabetes
8. May inhibit the growth of cancerous tumours.
9. Treats PCOS by reducing insulin levels.

The possible adverse effects of the keto diet are:

1. Keto flu: Initially, low energy, increased hunger, nausea, digestive discomfort and decreased performance may be seen.
2. Disturbed mineral and water balance.
3. Dehydration
4. Kidney stones

Takeaway: Start with slightly higher carbs and gradually decrease it to a very low carb diet.