2017 Diet Trends – A Guide To The Ketogenic Diet

ketogenic diet

The ketogenic diet has had increased popularity over the last couple of years. This is after recommendations from renowned nutrition experts, and its increased use by popular athletes. However, there is a lot of confusion regarding what it entails and how it benefits the body.

To fully understand it, we need to look at ketosis, the diet components, benefits and risks. We are also going to compare the ketogenic diet with other popular diets.

About Ketosis

Ketosis is a metabolic state in the body, in which the liver produces tiny organic molecules referred to as ketone bodies. These molecules have to be produced at certain levels for healthy ketosis to exist.

Ketosis occurs when the body does not have enough glucose. Glucose is the primary source of energy for the body, and it is usually derived from carbohydrates i.e. sugars and starchy foods. These carbohydrates are broken down into glucose which is used by the body immediately, stored in the liver or stored in the muscles as glycogen.

If there is not enough glucose or a source of glucose available to provide energy, the body looks for alternative sources. Specifically, it burns down fat. The fatty molecules are broken down to form chemical compounds. It is these chemicals that are referred to as ketones. Therefore in the ketosis state, your body shifts from carbohydrates to fats, in its energy dependence.

Ketogenic Diet

This is a diet that is used to encourage ketosis. It was first used in the treatment of seizures from people suffering from epilepsy, especially children. Overtime, it was found to have other benefits by nutritionists and fitness enthusiasts. The diet basically involves consuming foods that are low in carbohydrates but very high in fats.

There are two main types of ketogenic diets; classified according to their carbohydrates, fat and proteins ratio.

– Standard ketogenic diet (SKD): 5% carbohydrates, 75% fat and 20% protein
– High-protein ketogenic diet: 5% carbohydrates, 60% fat and 35% protein

There are other versions of the diet, defined by consumption habits. The Cyclical ketogenic diet (CKD) for example, entails consuming the ketogenic diet several times, then taking a break for a few days to eat a high carbohydrate diet. This is usually five days ketogenic diet and two days high-carb diet.

The Targeted ketogenic diet (TKD) involves consuming the food for a specific purpose in the body. It is mostly used by athletes and bodybuilders when they add carbohydrates at different times during their workout. https://supplementpolice.com/ketogenic-diet/

Foods Eaten

The foods that provide the best benefits during ketosis include:
– Eggs
– Meat
– Avocados
– Condiments
– Fatty fish
– Cream and butter
– Nuts and seeds
– Low-carb vegetables
– Healthy oils

Foods To Avoid

These are foods that should not be consumed if one wants to reach a state of ketosis
– Beans
– Fruits
– Sugar and sugary foods and drinks
– Legumes
– Grains and starchy foods
– Tubers and root vegetables
– Alcohol
– Unhealthy fats
– Sauces
– Low-fat products
– Unhealthy fats
– Candy

Benefits Of The Ketogenic Diet

– Helps to increase athletic performance
– Reduces body weight
– Enhances muscular endurance
– Enhances aerobic capacity
– Improves the levels of the good cholesterol

The diet has also been found to lower the risk factors of several diseases, including:

– Brain Injury – aiding recovery and reducing concussions
– Heart Disease – By reducing the risk factors i.e., blood sugar, blood pressure and bad cholesterol
– Parkinson’s Disease – Improving the symptoms
– Cancer – Slowing tumor growth and treating some types
– Alzheimer’s Disease – Slow progression and reduce symptoms

Pros

– Compared to a low-fat diet, a person on a ketogenic diet loses weight 2.2 times more
– It is also more superior to a diabetes recommended diet because one lose weight three times more
– Lowers blood sugar which improves insulin sensitivity. Some studies have found that insulin sensitivity can increase by 75%

Cons

– It does not enhance anaerobic power
– It does not increase muscular strength
– Increased hunger
– Nausea
– Digestive issues
– Low energy
– Poor mental function
– Sleep issues

Most of these problems occur during the early periods of the diet, before the body adapts. They can be minimized by combining with a low-carb diet regularly. It is also recommended to consume some mineral salt supplements of sodium, magnesium and potassium.

These help to restore the water-mineral imbalance that is responsible for some of the above problems. Another major problem is Ketoacidosis which is caused by a high level of Ketones in the body. The acidity in the blood rises, and the condition can prove fatal. It happens mostly to people who have type 1 diabetes. If ketoacidosis occurs, the person needs to undergo emergency medical treatment.

Ketogenic Vs Low-Carb Vs Atkins Vs Low-Calorie Diets

In a low-carb diet, there is no definitive or specific number of carbs that a person is supposed to consume. Most people tend to consume less than 130 grams. A Ketogenic diet involves consuming very low carbohydrates with the aim of reaching the state of ketosis. The common amount is less than 50 or 30 grams.

In the Atkins diet, a person consumes less than 20 grams of carbs in a day. This causes a state of ketosis, and thus the Atkins diet can be said to be similar to a Ketogenic diet.
A low-calorie diet, on the other hand, focuses on reducing calorie intake. The ketogenic diet focuses on reducing carbs though in the process calories are also reduced.

Conclusion

It is clear that a ketogenic diet has many benefits which actually outweigh the cons. However, it is possible that it can work well for some people, while being risky on others.
This diet is mostly recommended for people who are overweight and those with diabetes (especially type 2).

It is also very beneficial for people looking to improve metabolic health. If you are looking to add a lot of muscle and weight, this may not be the right diet for you.

To reap the benefits of this diet, there is a need for one to be consistent, so that the body can get used to handling the new foods consumed. If however at one point severe diet-related symptoms start to occur, one should stop immediately. It is also always advisable to consult a doctor before trying out this diet.

The 4 Best Fitness Programs You Should Watch On TV

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Almost everyone is concerned about staying in shape for various reasons. However, not all has the capacity, the resources, and the time to exercise. More often than not, most who neglect working out never runs out of excuses. These people, sometimes including myself, end up just dreaming about having the body they’re aiming for without doing anything. Visualize: expectation vs. reality.

While a primary excuse is not having enough finances or time to go to the gym, or having enough confidence jogging around the neighborhood, there are concerned TV networks which came up with TV programs and channels that can motivate people to move, and get their body goals without leaving the comfort of their homes.

Here are five shows that can be considered God’s and technology’s gift to humankind.

1. Fit to Fat to Fit

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Imagine a trainer who had been fit all his life gaining weight just to show his client that there’s hope for a healthier body with the right exercise, motivation, and discipline.

This program is a show that will start you working out. Watch how trainers literally join their weight loss journey by gaining weight before they lose it with their clients. There’s undeniable weight loss, drama, and inspiration.

2. The Biggest Loser

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Contestants give themselves two shots to victory. Since this is a game show, they’re losing weight to win cash and ace their body goals.

Participants are divided into two teams, compete individually and as a group, face temptations, and work their way out to fitness. Witness how they handle their cravings, frustrations, drama, and losing a big amount of excess weight. The person who sheds the most weight off wins the title.

3. Extreme Weight Loss

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Husband and wife trainers, Chris and Heidi Powell, lead volunteers to their weight loss journeys. It’s not your average weight loss program; it’s Extreme Weight Loss. This show takes the pattern of Extreme Makeover. In fact, the show’s original title was Extreme Makeover: Weight Loss Edition. This is the second time the show changed its name, as this program originally premiered as “Obese” in 2009.

Excessively overweight participants were set out to change their lives’ paths by shedding out half of their body weight in a span of twelve months. The Powells move in to guide the participants throughout their journey.

4. Christian Fitness

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Do away with your sedentary lifestyle with workout and nutritional guidance for your body and spirit. Christian Fitness takes care of your weight loss journey with the Scriptures and prayer.

Lose weight without losing your soul. This faith-based fitness program will keep you moving to shed any excess weight, along with the food and diet tips, and of course, workouts that are proven and tested to work out.

While quite frankly fewer shows these days for exercise and fitness, there are still quality programs that we can watch. Staying fit doesn’t always have to be an outdoor journey. In fact, everyone can lose weight with exercise while watching TV.