Title : Should I consider the ketogenic diet?
link : Should I consider the ketogenic diet?
Should I consider the ketogenic diet?
raihan0326 in Weight Loss
medical TV are talking about it, research journals are publishing dozens of articles on it, and your neighbors can even They are trying to sell products to help you get going on it. The "that" in this case is the "diet" ketogenic. And despite what you may be hearing, it is not new.
Ketogenic diets have formally used since the 1920s as a strategy for medical treatment (initially for epilepsy), as the effects of a pattern such eating can mimic the effects of fasting (which reportedly it has been used to manage "fits" from 500 BC) [i].
By reading on, keep in mind that the human body can survive - and even thrive - in a wide range of dietary patterns. In fact, there is evidence to support certain aspects of almost every "diet" out there. However, there is no one diet that must be followed by everyone all the time.
What is a ketogenic diet?
The ketogenic diet is a high fat, moderate form of carbohydrates low in protein, very low consumption that is aimed to get the body in a metabolic state of "nutritional ketosis." This is where will the blood ketone concentrations between 0.5 to 3.0 mmol / L "Ketones are compounds" our liver can do to supply energy to our body under certain conditions. They can be measured in breath, urine or blood, blood being the most accurate method.
Important note: The nutritional ketosis is different from the dangerous condition of "ketoacidosis" that can occur in type 1 diabetes This condition is characterized by the production of ketones in the context of the total absence of insulin, allowing concentrations of ketones in the blood to rise to levels above 10 mm / L and is potentially fatal.
Although there are some ways to define the exact composition of a ketogenic diet, a well-formulated ketogenic diet contains about one gram of protein per kilogram of body weight (about 80 grams for a 175lb person), usually less than 20 grams per day of carbohydrates (sometimes up to 50 grams), and the remaining calories as fat. This usually turns out to be greater than 70% of total calories from fat (especially saturated and monounsaturated fats), 10 to 20% of calories from protein, and <10% of calories from carbohydrates.
In other words, a ketogenic diet is one that is sufficiently low in carbohydrates and high in fat enough diet to achieve measurable levels of ketones in the blood.
How ketogenic diets work?
Generally speaking, to get the body into a ketogenic state requires either a period of three to four days of fasting (only water consumed) or a few weeks of intake of carbohydrates very restricted ( along with moderate protein and high fat calories if any).
In the absence of carbohydrates and in conditions of very low insulin, the liver can use some amino acids available and stored fat to ketones that can be used as fuel for our brain, skeletal muscles and heart muscle. Surprisingly, the brain can get up to two-thirds of its energy from ketone bodies once ketosis is achieved [ii], but our own liver can not use ketones for energy at all.
Some notable changes occur when people go into ketosis, including a spontaneous reduction in appetite (and reducing the hormone ghrelin hunger), reduction in the production of new fat and simultaneous increase in the decomposition of body fat, increased ability to metabolize fat as fuel in skeletal and cardiac muscle, and increased metabolic rate due to gluconeogenesis in the liver [iii].
In simpler terms, the metabolic changes that occur in ketosis result in increased capacity and preference to use fat as a source of energy while controlling appetite and preservation of resting energy expenditure .
Why would anyone consider following a ketogenic diet?
There have been hundreds of published studies investigating the potential benefits of ketogenic diets ranging from weight loss and type 2 diabetes, kidney disease, seizure disorders and even cancer, Parkinson's and Alzheimer's . Many of the studies are small, short-lived or not well controlled. However, there has been promising enough information revealed in this area of nutrition research that further study will surely grow exponentially in the coming years.
Some meta-analysis well done (study of many studies) have shown that very low carbohydrate ketogenic diets seem to produce greater weight loss and sustainable weight loss compared with low-fat, calorie-restricted diets [iv] , [v] . Some evidence suggests that there is a unique "metabolic advantage" for ketogenic diets compared with low calorie diets fat / low. What does this mean? As weight is lost in ketogenic diets, there is less decrease in resting metabolism. However, more research is needed to confirm or explain this observation [vi].
Evidence suggests the benefits of very low-carbohydrate, ketogenic diets are particularly beneficial for people with metabolic syndrome, insulin resistance or even diabetes [vii] , [viii] . In fact, at least one study suggests that the ketogenic approach is less useful if you are overweight, but sensitive to insulin [ix]. Before going to choosing any diet, you should know how your personal physiology could respond to change - this is why we encourage extensive laboratory testing before embarking on your weight loss or gain of the efforts of the fitness
!studies in obese people who combine a ketogenic diet with the result of resistance training significantly greater fat loss (little or no change in lean body mass) compared to a few groups who eat "normally" and doing the same training program [x] , [XI] . In fact, this evidence suggests that after a resistance training program well designed is a necessity when a ketogenic diet is followed. Without the addition of resistance training, you risk losing significant amounts of skeletal muscle.
These studies weight loss tend to focus on subjects with overweight and obesity, but the results are so convincing that the Swedish medical board now recommends the ketogenic diet as a first-line therapy for the treatment of obesity [xii].
The baseline
So where does that leave us - if we are carrying extra weight around is needed to banish forever carbohydrates and start putting gobs of butter throughout the rest of their life? I do not think so, and at least one group of researchers have shown that significant weight loss can be achieved and maintained for more than a year following a plan that regularly follows a ketogenic phase (two separate twenty - day periods within the span of a ketogenic year), intertwined with other phases moderately low carbohydrate (but not ketogenic) Mediterranean-style diets [xiii].
The human body is remarkable in its ability to adapt and thrive in a wide range of dietary patterns. Clearly there is a time and place to use the ketogenic approach and results can change lives if applied correctly. While the ketogenic diet may sound appealing revolutionary, I must remind you that this diet is not for everyone, for all time. While the ketogenic diet may sound appealing revolutionary, I must remind you that this diet is not for everyone, or for extended periods. The topics of these studies were followed closely by professionals qualified and experienced health, and carried out before, during and after monitoring blood tests, while receiving help in customizing their strategies.
If you are interested in learning more or thinking of trying a ketogenic diet, I suggest you talk all the benefits and risks with your doctor before embarking on a change as significant as this diet.
In health, Paul Kriegler, a registered dietitian and life time -. Development Manager Nutrition Program
This article is not intended for the treatment or prevention of disease or as a substitute for medical treatment or as an alternative to medical advice. The use of recommendations of this and other articles is a choice and risk of the reader.
[i] http://onlinelibrary.wiley.com/doi/10.1111/j.1528-1167.2008.01821.x/epdf
[ii] http://www.coconutketones.com/pdfs/owens_ketones_as_fuel_for_brain_during_starvation_2005.pdf
[Iii] http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3945587/pdf/ijerph-11-02092.pdf
[iv] http: //www.ncbi.nlm .nih.gov / pubmedhealth / PMH0056190 /
[v] http://aje.oxfordjournals.org/content/176/suppl_7/S44.full.pdf+html
[vi] http://jama.jamanetwork.com/article.aspx?articleid=1199154
[vii] http://www.ncbi.nlm.nih.gov/pubmed/19082851
[ viii] http://www.ncbi.nlm.nih.gov/pubmed/17447017
[ix] http://onlinelibrary.wiley.com/doi/10.1038/oby.2005.79/epdf
[x] http://nutritionandmetabolism.biomedcentral.com/articles/10.1186/1743-7075-7-17
[xi] https://www.researchgate.net/publication/232165305_Low-Carbohydrate_Diets_Promote_a_More_Favorable_Body_Composition_Than_Low-Fat_Diets
[XII] http://translate.google.com/translate?hl=en&sl=sv&tl=en&prev=_dd&u=http://www.sbu.se/sv/Publicerat/Gul/Mat-vid-fetma-/
[Xiii] http://www.mdpi.com/2072-6643/5/12/5205
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