The Ketogenic Diet
In simple terms, a ketogenic diet is a high-fat, low-carb, and moderate protein diet. This diet focuses on the production and use of ketones in the body. "A carbohydrate-restricted diet intake leads to a general change in metabolism from a “glucocentric” (glucose) to an “adipocentric” (ketone bodies, fatty acids) metabolism" ( Kohli et al., 2013). The liver produces ketone bodies, and the strict restriction of carbohydrates helps the body utilize the ketones for energy. In order to receive the benefits that come with a ketogenic diet, an individual must achieve and stay in a state of "ketosis." This means that one's daily intake of carbohydrates should not exceed 50 grams (less carbohydrates make the process optimal). If your body were a car running on a tank of gas, the ketogenic diet is simply switching which tank of gas your body primarily uses.
The Ketogenic Diet Avoids
Ketogenic Diet Benefits
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Carbohydrates such as rice, pasta, bread, potatoes, etc.
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Sugary beverages, alcoholic beverages, "diet" drinks
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Sweets and desserts such as cookies, cakes, pies, etc.
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(Keep in mind that alternatives can be used in place of high-carb items. Keto-friendly recipes do exist for bread, pasta, rice, and many more.
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Body fat is significantly reduced because the body uses fat as its primary energy source. Muscle hypertrophy is also unaffected by the application of the diet. (Kavalek et al., 2017)
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Prevents over-eating by reducing hunger. Adhering to caloric restrictions becomes easier. This benefits individuals that must track their calories (ex: powerlifters, wrestlers, boxers, some athletes, etc.) (Kavalek et al., 2017)
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Meals are satisfying
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Decreases seizure activity in adults with epilepsy (50%-89%) ( Kohli et al., 2013)
Ketogenic Diet Disclaimers
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Achieving and remaining in a state of ketosis is crucial in order to experience the benefits of a ketogenic diet. This means that you can't have cheat meals or cheat days that include high-carb foods.
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During the process of starting the ketogenic diet, you will most often feel fatigued and tired. This is known as the "keto-flu" and its average duration is a week.
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The "keto-flu" is not an actual flu. Its made up of symptoms that occur during one's withdrawal of carbohydrates. (Your body will naturally react because you've been using carbohydrates to receive most of your energy your whole life)(ketosummit.com)
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May affect growth in children ( Kohli et al., 2013)
