Keto Diet Benefits Side effects of Ketogenic Diet


Tiny Medicine


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ketogenic diet is one of the most debated health topics at the time with my medical background I'm going to explore the benefits mechanism and the side effects of the ketogenic diet this is tiny medicine and you're at the right place to learn about the ketogenic diet first I want you to know what a ketogenic diet is a ketogenic diet is high in fat moderate and proteins and low in carbohydrates most ketogenic diet plans recommend having 70% of your calories as fat 25% from protein and only 5% from carbs yes you heard it right only 5% from carbs carbohydrates are important because they are absorbed as glucose after the digestion glucose is utilized in the mitochondria of cells to produce energy in the form of ATP ketogenic diet restricts carbohydrates then how can we generate ATP good question when there's a lack of glucose the body breaks down the stored fat and produces another type of molecule called ketone bodies these ketone bodies can be utilized to generate energy in the form of ATP when the ketone bodies accumulate in the body it's called ketosis too much of ketone bodies can be very fatal so you'll have to be very careful to maintain the ketone bodies at a non-toxic level we'll get to that later right so what can you eat on a keto diet you can eat a larger amount of high-fat foods such as avocado cheese butter egg yolk and bacon and the moderate amount of protein such as fish meat egg white and poultry you're not advised to eat car bridge foods such as bread cereals rice potatoes and other starchy vegetables and fruit juices instead you can eat tiny amounts of low carb vegetables such as leafy greens tomatoes and mushrooms alright are you ready to talk about the long list of benefits of the keto diet in the 19th century long before insulin was discovered there was a need for a low carb diet for diabetic patients and of course keto diet did just that and in 1920 keto diet was introduced to epileptic patients in whom antiepileptic medications were not effective the ketogenic diet is also being used in closely monitored settings for cancer polycystic ovary syndrome and acting doctors and scientists are still conducting researches to find the exact mechanism for these beneficial effects one hypothesis is that low-carb ketogenic meals lower the insulin levels in the body since insulin is a growth stimulating hormone its absence can slow down cancer polycystic ovarian syndrome and acne breakouts what do you think happens to the blood cholesterol levels if you switch to a fat rich ketogenic diet strangely it was found that LDL where the bad cholesterol levels were lowered an HDL or the good cholesterol levels were increased scientists believed this strange phenomenon is due to the low levels of insulin in the blood these observations hint that ketogenic diet could be protective against ice cream at heart diseases and strokes since the 1970s the ketogenic diet is gaining considerable popularity due to its weight loss potential the exact mechanism of weight loss is still not confirmed one theory suggests that it takes more calories to convert fat into ATP than what it takes to convert glucose into ATP another theory points out that high amounts of fat and proteins in the diet satisfy your appetite faster well then what do people have to fear about ketogenic diet the most dreaded complication is the ketoacidosis - high levels of ketone bodies especially in people with type 1 diabetes can cause this potentially fatal condition therefore it's always advised to consult your physician before you start a ketogenic diet a high-fat diet may be challenging to maintain you might develop symptoms of carbohydrate restriction like hunger fatigue irritability constipation headache and brain fog as long term side effects you could increase the risk of developing osteoporosis and renal stones such an exhausting topic I'm sure you'd appreciate to learn the bottom line of this available research on ketogenic diet is still limited early evidence may suggest that ketogenic diet is beneficial in short-term weight loss but the side effects and a difficulty of compliance question the use of ketogenic diet as a long-term weight loss plan while most dietitians still recommend a balanced diet based on the plate model one may try ketogenic diet when other methods fail but it is advised to follow a ketogenic meal under medical supervision with close monitoring of blood ketone bodies once you achieve the target weight loss then you can seek the help of a dietician to get back to a balanced diet again [Music]