IS Ketogenic Diet Right For You
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The Ketogenic, is a fad diet that has gained lots of popularity in the recent years. The ketogenic diet was originally created in the 1920’s. Back then its main purpose was to help reduce the number of seizures in epileptic people, this diet has similar properties of being in a fasted state. This had a proven effect to lowering the rates of seizures. In order to understand this diet, one must first understand the basics of macronutrients. There are 3 macronutrients, these include: Fats/Lipids, Carbohydrates and Proteins. The Ketogenic diet requires a change in the distribution of the percentage of your diet comes from which of the macronutrients.
The diet’s purpose is to most importantly to help a person lose weight. The ketogenic diet is also supposed to help people lose a larger percent of the weight that they lose directly from their own fat storages. This diet is still to this day used in order to help epileptic children reduce their rates of experiencing seizures. The main purpose of this diet for people, not suffering from epilepsy, is to lose weight and to try and have the majority of that weight lost to come from the fat stores that that person has. ( Lose Body Fat or weight)
How it Works:
In general, this diet works by having you consume a very low percentage of your total calories from carbohydrates. This will then force you to consume a higher number of fats and proteins. Upon doing this, the low intake of carbohydrates will produce more ketones which will put your body into a ketogenic state. When your body goes into a ketogenic state, it will start metabolizing fatty acids/ fat stores to fuel the body’s normal everyday functions.
This is the part of one’s diet that is changed the most. The AMDR (Acceptable Macronutrient Distribution Range) for carbohydrates is 45-65% of the total calories a person eats. While being on the ketogenic diet that number will drop to a mere 5% of the total calories consumed on a daily basis. For someone on a 2,000 diet (standard diet consumption used by USDA) this will allow them to consume 31 grams of carbohydrates daily. 31 grams of carbohydrates is equal to approximately ½ cups of oatmeal or 1½ slices of bread or 1 large apple.
Read our recent post “The Benefits of a Ketogenic Diet“.
Typically, a person’s normal diet will consist of eating between 20-35% (AMDR for Fats/Lipids). But when someone is on the ketogenic diet and only consumes 5% of their total calories from carbohydrate sources, the intake of fat will drastically go up. From figure 1.1 we see that macronutrient breakdown for someone on the ketogenic diet comes to approximately; 75% Fats, 5% Carbs and 20% Protein. Going back to the example of a diet based off 2,000 calories, 1500 calories should come from dietary fats, which equates to 167 grams of fat daily. It seems counterintuitive that the goal and expected outcome of this diet is to help one lose fat, which requires this person to consume more fat in their diet.
Ready to start your Keto Diet, then read are article “Top Five Keto Cookbooks“.
During the process of doing the ketogenic diet this is the macronutrient that remains the most unchanged as the AMDR for protein is 10-35% and from figure 1.1 we see that this number remains relatively unchanged. While the macronutrient breakdown seen in the figure recommends a protein intake of 20% of your daily caloric intake. This number can be altered to your needs, as eating as much as 75% of your calories form fats can have detrimental impacts on your cholesterol especially if you eat to many saturated fats. The macronutrient percentages of fats and proteins can be altered as long as the percentage of calories consumed from carbohydrates remains around 5%.
Dangers of the Ketogenic Diet:
While there seems to be numerous benefits, there are also some serious negative effects if you do not understand the property of Ketosis. Ketosis is a stage that occurs when your body has a buildup of ketones or ketone bodies (BD). These ketones are added into your blood when the fatty acids are oxidized in your body. Over a period of time if your body continues making more and more ketones can go into a state of ketoacidosis. Ketoacidosis is an extremely dangerous state to be in, it can pose serious health problem as the Ph levels of the blood drops and can eventually lead to death if not dealt with. This leads into the important subject of carbohydrate cycling while being on the ketogenic diet.
Carbohydrate cycling is extremely important when being on the ketogenic diet. As stated above, if a low number of carbs are consumed for an extended period of time your body will build up ketones and go into a state of ketosis, and if this goes on for long enough you can enter ketoacidosis. But when you cycle carbohydrates you allow your body to greatly reduce the number of ketones produce. When doing this it allows your body time to bring the levels of ketones in the blood back down to a normal level, reducing the chances of coming into a state of ketoacidosis.
The Ketogenic diet is regaining popularity due to its effectiveness of helping people losing weight and fat stores at the same time. This is due to the fact that there is much more research evidence available to people to make following this diet much safer and attainable for all people use.