The ketogenic diet has been a hot topic of late. Depending on who you talk to, it is praised for its incredible weight loss results, criticized for being too restrictive, or condemned as dangerous, especially without medical supervision.
What is a ketogenic diet?
A ketogenic eating pattern is very low in carbohydrates and moderates in protein, meaning a high percentage of total energy intake comes from fat found in dairy products and meat.
“A true ketogenic is one where carbohydrate intake is extremely low — usually less than 10 percent of your total energy intake,” Collins told HuffPost Australia.
How does a ketogenic diet work?
During times of severe energy restriction (such as during fasting or starvation), prolonged intense exercise, or when carbohydrate intake is reduced to around 50 grams per day or less, the body can enter ketosis.
This means that, rather than the body burning its primary fuel source, glycogen (a “complex carbohydrate, which in the human body is like petrol for a car”), the body must break down fats as its main source of fuel.
Read the full article at Huffingtonpost.com
On a ketogenic diet, your entire body switches its fuel supply to run almost entirely on fat – insulin levels become very low and fat burning increases dramatically, and it then becomes easy to access your fat stores to burn them off.
So what do you eat on a ketogenic diet?
Avoid eating most carbohydrates – the fewer carbs the more effective. This means completely avoiding sweet sugary foods, plus starchy foods like bread, pasta, rice, and potatoes.
So how do you know you’re in ketosis?
It is possible to measure it by testing urine, blood or breath samples, but there are also some telltale symptoms which don’t require any testing.
Look for a dry mouth and increased third, increased urination and ‘keto breath’ – this is due to a ketone body called acetone escaping via the breath and can make a person; breath smell fruity.
What are the potential side effects of the diet?
This will result in feeling sick, nauseous and very weak, and can develop into a life-threatening condition called ketoacidosis.
People transitioning from sugar-burning to fat-burning mode can often experience side effects at the beginning, which is referred to as the veto flu. Its symptoms are fatigue, nausea, headaches, cramps, and those similar to the flu.
Diet Doctor suggests two things you can to do to prevent or alleviate this is drink water with salt and lemon or gradually reduce your carbohydrate intake.