The ketogenic diet, also referred to more commonly as the keto diet, is almost a century old, contrary to popular beliefs. Originally it was a diet formulated by Dr. Russell Wilder in 1924 to aid his patients suffering from stubborn epilepsy in their childhoods. He thought that if his patients were able to reach the metabolic state of ketosis, it would help the brain to function to act in its rightful capacity.
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Ketosis is a metabolic state which happens when ketones take over and become the primary energy source enabling the body and brain to function at their optimum. Now there's even boosters to help you achieve the level of ketosis quicker. There's so many out there that you can't even tell which works and doesn't. Here's the most popular keto supplement that actually helps you.
To put it at its most simplistic, the keto diet plan is a strict dieting regime that is fat intense, carbohydrate restricted and where ample protein is consumed, whereby the body can still function. When the right balance of these three food groups occurs, the way in which your body consumes its energy alters. It is considered to be an effective dietary plan for epileptics needing to reduce the number of seizures they have, as well as being beneficial to diabetes because the diet also decreases the glucose level in the body aiding the body to become more insulin resistant.
The state of ketosis can be defined as being when the human body enters a metabolic state where ketones are changed from fat into an energy source for the body to burn and runoff. This is a different metabolic state to where the body usually gains its energy from carbohydrate conversion.
To define this question, we must think in a biochemical manner. Ketones are therefore stated as being organic, carbon-based compounds. They have a central carbon atom which is double-bonded to an atom containing oxygen, along with a pair of carbon-containing related atoms which are simply known as "R." It may sound somewhat complicated in its formation and biochemical jargon, but actually, it's rather simple to get your mind around the conceptual process.
Due to the fact that ketones do not contain any chemical groups that seen to be readily reactive, they are instead classed as being simple compounds. In order for fatty acids to be made into energy, the liver converts them. It is able to do so because the mitochondria of the liver produces three differing ketones:
All three of these ketones are needed at any one time for the production of energy. The liver oxidizes certain fatty acids to create energy for the body, leaving leftover fatty acids to be partially oxidized to create acetoacetate which later converts naturally into beta-hydroxybutyric acid. They are produced within the liver itself and are holistically known as endogenous ketone bodies. The opposite of which are called exogenous ketone bodies which are not created by the liver, but are instead congested naturally from certain foods. Even when the body is not in a state of ketosis, endogenous ketones are ready and waiting for use.
If you consume a meal that is low in carbohydrates when you are already on the keto diet, the amount of insulin decreases. This means that fatty acids escape from the body’s fat store and are burned instead to give you the energy you require to function.
As the levels of glucose reduce in the body, the lipase then releases triglycerides (a type of fatty acid) which are then oxidized by the lives and become ketones. These ketones are then used by all mitochondria containing tissues with the body, like your muscles and brain.
Ketones have a rare ability to be able to cross the barrier between blood and brain which allows them to give your brain energy even when there is no glucose to act as an energy source. The most common times that this occurs are during pregnancy, in childhood years, when fasting or during starvation. This is often mistaken as being a negative side effect but actually, for people with epilepsy, it is very effective at reducing the number of seizures, and for diabetics, it is effective at lowering the blood sugar. The side effect is weight loss, but not many people see this as a negative, especially when being overweight is often why diabetes (for example) can occur in the first place.
This will enable your blood ketones to increase to anywhere between 0.5 and 5.0mmols, thus allowing you to reach “nutritional ketosis.”
Some studies have proven that diets high in fat conclude in obesity, as well as large amounts of bad cholesterol leading to resistance in cardiovascular disease and a resistance to insulin.
However, if you follow the keto diet, it is not purely a high-fat diet, but it is actually a diet that is low in carbs as well. This is the most important thing to remember. If we look at a typical diet of high fat, high carbs, this is where the health problems lie. If you are wondering how long you should stay in Ketosis you should have a look at article we published.
Research undertaken by Robert R. Wolfe showed that fat injected directly into the bloodstream was used as fuel and was not stored when a keto blood test was done to reveal the results.
During the same research, when the injection was altered to being fat and carbohydrates, it was found that the fat was unable to be converted into energy because of the presence of carbohydrates. This began the insulin resistance.
From this research, it was found that fats need the CPT1 enzyme so that they can be transported into cell mitochondria.
If levels of insulin are high, the mitochondria in cells prevent the transportation of fat and stop it from being oxidized. This is why the keto diet works. Through the small amounts of carbs allowed, the fats can be turned in to energy and are not restricted.
This is imperative before you begin your keto diet!
If you want to learn more or are currently unable to answer all of the above questions, keep reading.
Changing your diet so that you can reach ketosis can be challenging, just as it can be with adjusting your eating habits to any new diet plan. To help this process and make it more simple and goal achievable for yourself, give yourself enough time to understand the keto diet before you begin. You must make sure that you have a diet plan that aids your personal needs and lifestyle. Your plan needs to be attainable.
An excellent example of making the keto diet personal to you is if you start out thinking that you are going to cook three keto meals every day when actually you've always naturally been more of a "quick fix" or "grab and go" type eater. For long term success, this would need to be adjusted otherwise you will fail before you've even begun.
Whatever your lifestyle and previous habits, the keto diet can and will work for you so long as you personalize it.
Take note: the fewer carbs you consume, the faster your body will be able to enter a full state of ketosis. But this isn’t suitable for everyone. You must be happy to make adjustments to your carb intake depending on your how your body responds to your new diet.
For example, some people can immediately handle consuming less than 15g of carbs each day as soon as they begin the keto diet. However, other people will need to decrease their carb level in a more gradual way at the same to as increasing their intake of fat slowly, too.
It doesn’t matter how fast you decide to restrict your intake of carbs, there are only specific carb sources that you want to consume.
A vital part of all diets is the consumption of vegetables. When following the keto diet, you should be avoiding starchy vegetables and focusing on the following:
The majority of fruits should be avoided because they contain such a high sugar content. Avocado and berries are not to be consumed. But that does not mean that no fruit can be consumed at all. Instead, look at the glycaemic index of the fruit you are thinking about consuming. The lower the ranking, the more suitable it is for you to consume it.
Okay, so initially the keto diet does seem like it is rather restrictive when it comes to different foods, but there are actually more options that you might think. It is actually possible to undertake the keto diet as a vegetarian and a vegan, but to the majority of dieters, meat is a significant factor.
There are lots of misconceptions and incorrect preconceived ideas about protein and low carb dieting. So let’s just set the facts straight before we go any further:
Macros is the abbreviated word for macronutrients. These must be accounted for and counted continuously when you are on the keto diet. For the majority of keto dieters, the macro consumptions should look like this:
The world of macros is vast, but the above should aid you in keeping your new journey as simple as possible, encouraging you to use the keto diet as a means to your aesthetic success.
Cancer cells have been proven to act very differently to average, healthy cells. This is because their regular mechanism completely breaks down and they begin to multiply and consequently divide, very fast. Cells that are cancerous begin to steal all of the energy from the blood that they can so that not only can they multiply, divide and monopolize, but also so that they are able to change the surroundings around them within the body so that they are the perfect breeding ground for cancerous cells, helping them to develop, grow and reproduce at an even greater speed.
In this ideal breeding circumstances, the cancerous cells are able to survive, multiply and continue reproducing due to a process called fermentation. It is only possible when there is a certain level of glucose in the blood. So, when the amount of glucose you are consuming is limited, you are removing the energy that the cancerous cells require to breed. It is also possible to increase how efficient, healthy cells are by restricting specific food types, as well.
A change in diet will not stop cancerous cells from taking energy from the body via gluconeogenesis, but it will aid the prevention of growth being accelerated.
When carbohydrate intake is decreased in a diet such as keto, the levels of insulin and IGF-1 are reduced within the blood. This means that cancerous cells receive less of the specific signals that they need to survive, develop and grow. Impressively, ketone bodies have been proven via thorough medical research to hugely decrease the rate at which cancer grows.
There have also been very positive case studies reported where patients with cancer have been put on to a ketogenic diet plan and a reduced carb intake. This regime has made the effects of treatment, and in many cases, cure, highly evident. In these scenarios, cancerous tumors were stopped in their tracks because they become indolent. This means that the cancerous cells were not able to stand up to cancer treatment methods and therapeutic drugs.
This is one of the most frequently asked questions when it comes to ketogenic dieters, but it is a question which isn’t actually that simple to answer. It all depends on how long it takes an individual to reach a state of full ketosis.
However, it must also be clear that if you do not see any changes in your body or improvements to any symptoms that you must cease to use this diet method.
If the ketogenic dieter is wanting to use the diet to reduce the symptoms or frequency of seizures, many medical professionals would advise a period of anywhere up to three years.
In a study using obesity patients with 35kg or great BMI, high cholesterol, high glucose, and high blood glucose, the results over a six month period were very encouraging. All of the following results occurred:
It seemed only to take two weeks for these results to start becoming apparent. When the body reaches the state of keto-adaptation, this fat-convert state burns fat and not protein to create energy for the body. The average amount of keto-adaptation occurring in a sixty minute period with the group of obesity patients was recorded at 30g per hour. This increased to 90g per hour after the body stayed in keto-adaptation state for just six weeks.
The state of ketosis and keto-adaptation does not happen immediately. A subjective amount of time must be given to the diet for the user to notice changes within their body. The cognitive speed and energy levels may be initially reduced when the keto diet begins, but this quickly changes as the body adjusts to the keto diet plan, enabling the dieter to gain as much mass and strength as they would have on an average high carbohydrate consumption diet.
If you would like to discover how long the state of ketosis can be endured by your body, then please read this article.
There are multiple products readily available on the market to aid you with your keto diet and to help you keep on course. There are capsules, keto protein powders, oils and even drinks that have been specially produced to aid the ketogenic process. There is literally something for everyone, but you must be aware that some products and retailers are better, safer and more reputable than others. To help you choose products safely and easily, we have compiled a list of reputable sources for you to choose from because seeking help from an alternative source is a big and important decision.
Many brands of ketogenic aiding products advertise that their products contain special, unique ingredients, but be aware that there are only four types of exogenous ketones that you can and should use and the most effective for you is chosen through your needs.
Please be aware that if you already have a high intake of protein in your diet that you do not want to use a product that has a high protein content.
Here is the list of recommended products that we have compiled for you all. They have all been tested to assure you of their safety, and positive effects and they are as follows:
With any diet plan, there are side effects, but this should not deter you from reaching the state of ketosis. It goes without saying that the larger the time you spend in the state of ketosis, the less the side effects will affect your body. Time dissipates symptoms.
Common side effects can include:
The side effects of vitamins/minerals are very minimal when compared with that of pharmaceutical medications, and none of them are temporary fixtures. All side effects can be easily managed but must be checked regularly.
Some side effects will only occur in the early stages of the ketogenic diet and will quickly dissipate. These short term effects include:
Be sure to stick with the diet, battle through this short-lived negatives and focus on all of the positives that will come quickly once your body reaches ketosis.
If you undertake the ketogenic diet in the right manner, you will be able to lose a significant amount of weight and decrease the likelihood of getting obesity-related health problems. For this to occur you must do the following:
Be sure to keep track of your personal journey, perhaps by weighing yourself and taking measurements regular through your keto journey. This will be there as a source of encouragement if you are having a challenging day. Even more encouraging are before and after pictures if you are able to take them so that you can physically see the changes in your body over time.
Pictures are incredible. They allow us to see things that we perhaps cannot feel. We have been sent so many pictures of peoples' journeys along their keto diets, and the changes are so impressive. So many lives have and continue to be changed forever through the use of keto dieting.
We continue to research, secure and test the latest ketosis products on the market so that you can thrive on your journey. We keep adding to our sources and information, so keep your eyes peeled.
When you decide to go on the keto diet, the number of changes that need to be made in order for you to reach the state of ketosis and start losing weight can seem somewhat overwhelming. Do not get stressed or panicked by this. The process will become second nature to you a lot quicker than you think. We want to help you on your way by giving you a list of top tricks and keto diet hacks so that life is a little easier for you.
It won’t be long before you have gathered a wide array of delicious keto-friendly recipes and meal plans. They do not need to be 3 Michelin Starred for you to succeed. If you are new to keto dieting, do not be afraid of using the simple mono or poly-meals. Go easy on yourself. You can’t learn everything on the first day! Making things overcomplicated will either make you fail or increase your want to give up because you get so frustrated. We want to succeed on this journey so keep things simple.
To save yourself time and to avoid any frustration, try planning and preparing your meals in bulk and/or in advance. Setting aside a few hours can ensure that you have the perfectly balanced keto friendly meals that you desire for the rest of the week. You can then have easy, ready prepared, grab and go meals with little fuss and effort. Easy!
For some people, the easiest, time effective and financially rewarding method can be to cook chicken breasts and roasted vegetables for the whole week all in one go.
If batch cooking is not for you then why not try just making a bit extra of each meal you create and heating it up for lunch the next day. Saves time and you’ve had a great, well-balanced keto meal with no effort.
If you are not someone who can prep easily, then just make sure that you have a meal plan. Okay, it may not be as time effective but at least if you have a plan to stick to, then you are more likely to avoid eating anything you shouldn't. Avoid the late afternoon predicament of not knowing what you're going to have for dinner. Assign specific foods for each day and meal of your week.
Alternatively, there are some people who are much more suited to convenience foods, like meal replacement smoothies and bars. It is helpful for you to know that there are keto friendly equivalents of these to help you, like smoothies, juices and protein powders. The most important thing to keep in mind when you are using keto-convenient food and to help you choose the best for your new lifestyle is to always read the list of ingredients. Taking a few minutes to do so will ensure that start to see the results of your keto diet.
So we have given you an enormous amount of information about the ketogenic diet should you wish to use it. We have tried to make it as evident as possible that there are large amounts of trusted research showing that the ketogenic diet is safe, effective and that it has no negative side effects for you to be concerned about.
For the majority of keto dieters and case study participants, the small and temporary side effects of the state of ketosis are hugely outweighed by the incredible benefits of partaking in a ketogenic lifestyle long term.
If you do not see any benefits appearing and positive changes occurring in your body when you have stuck to the ketogenic diet plan for a good length of time, there is no need to continue on your journey. Perhaps this just isn’t a lifestyle that is suited to you.
We have reviewed lots of ketogenic products for you on this site if you would like to give the keto diet a try. We guarantee that you will start to reap the rewards of your hard work in just a few weeks, and we assure you that you will have so much more energy, an increase in your brain function and cognitive retention, and you will lose weight.
So, that's it really. We have given you all the information that you need to successfully undertake the ketogenic diet plan and in a safe manner. If you have read all the way down to the end of this article, then you must be pretty serious about taking on this new challenge. If this is true, why not take a look at our top-rated brand to help you to reach the state of ketosis as quickly as possible. It’s called Perfect Keto.
Have a peek at our best ketogenic supplements reviews page so that you can make the most of your soon to be new lifestyle.
One final thing…good luck!
EHI Primary Care is run by Cathy, a 20-something fitness guru and yoga enthusiast. This is my blog, where I cover all sorts of topics around my healthy lifestyle.