Is the keto diet plan right for you?

Today we are spoilt for choice when it comes to selecting a diet that suits our lifestyle. We can select a diet plan based on our individual preferences and tastes. The Keto diet is a popular choice right now because of its success rate. People that opt for the keto diet plan, report significant weight loss and that’s appealing to most of us.  However, before you get rid of all the carbohydrates in your kitchen cupboard, is the keto diet right for you?

Sadly, obesity is a real problem in the UK and internationally.  The number of cases of obesity has been steadily increasing over the last few years.

According to “The Survey England” in 2018, 29% of all adult women were obese and 30% were overweight.  Whereas 26% of adult men were obese and 41% were overweight.

What is keto or ketosis?

So, before you can decide whether the keto diet is right for you and your lifestyle, let’s find out a bit more about what ketosis is. 

Our body typically gets its fuel from dietary carbohydrates.  These include foods like rice, bread, pasta, and other grains, along with fruits, sugars, and vegetables.

When carbohydrates, specifically starches and sugars enter the body they are broken down into glucose and used by the body for energy. The hormone insulin then steps in to remove glucose from the bloodstream.  The body then either uses it for energy or stores any that is unused.

Any glucose that is not immediately used as fuel will be sent to the liver and muscles to be stored as glycogen as a fuel reserve.  Any unused glycogen in the muscles, such as through exercise or energy expenditure turns to stored body fat.

For people with a carb sensitivity or those with insulin resistance, there is a risk it could lead to obesity and type 2 diabetes. This could seriously restrict your lifestyle and food choices in the future.

Lipolysis And Ketosis

An alternative source of fuel for the body is its own body fat.  This process is triggered when the intake of carbs is limited, and their sources controlled.  The body enters a state called lipolysis.  The most efficient biochemical pathway to weight loss and a scientifically proven alternative to the body using or needing glucose for energy.

Lipolysis occurs as the body begins to burn the body’s own fat stores for energy instead of dietary carbohydrates.  The by-products of this fat burning process are ketones therefore, ketosis is the secondary process of lipolysis.

When you cut out carbs, the body is forced to use its fat stores instead.  This means your body literally turns into a fat-burning machine!!  That’s what we like about the keto diet plan!  Ketones are the byproducts of ketosis and provide fuel for the body.

The only true exception to the body not needing glucose for fuel is ketones. Ketosis not only provides adequate energy for the cells within the body, but it also fuels the brain and other organs just as glucose from carbs does BUT, unlike what may occur during the use of glucose, ketosis does not fat, and actually allows the body to burn stored fat for fuel.

This is the reason that low carb diets are so popular.  And, has allowed thousands of people to lose weight and keep it off.

Low Carb Diets

There are cases where doctors will induce ketosis to medically intervene for various conditions, like epilepsy and diabetes. This involves a patient being placed on a low carb diet, such as the Ketogenic diet to increase fat and protein intake.  Which provides fuel for energy while reducing carb intake.

WebMD explains that ketosis kicks in when consumption is limited to less than 50 grams per day.

The ketogenic diet and the Atkins diet are very similar in that they are two of the most popular strict carb intake plans.

One of the greatest benefits of low carb diets and using fat for fuel is that this type of eating greatly regulates the appetite.  So there is no starvation or out of control hunger and erratic cravings become a thing of the past. One of the reasons for this is that carbohydrates trigger blood sugar spikes that can wreak havoc on hunger and cravings.

A study by the Academic Department of Surgery, Consultation, and Training Center at the Faculty of Medicine located at Kuwait put it to the test. They took 83 obese patients (39 men, 44 women) and over 24 weeks studied the results of a low carb diet.

The subjects were given carbohydrates in the form of green vegetables, and . In the end, the subject’s glucose levels, cholesterol levels, weight, and BMI numbers all fell.

Low Carb Wins Over Low Fat

The ketogenic diet has been around for decades.  The medical community has long believed that a diet high in fats would cause weight gain and increase the risk of heart disease.  However, many studies and randomized trials have shown low carb to actually be more effective in not only the amount of weight loss but in reducing markers and risk factors for heart disease.

Several experts now advise that the public should be more mindful of their carb intake versus their fat intake since obesity rates in UK and US adults have increased during the same time that fat intake was decreased and carb intake increased.

What’s the problem with carbs?

There’s nothing inherently wrong with carbohydrates.  They don’t make you fat. It all comes down to your calorie intake.

Of course, the types of food groups you opt to consume on a regular basis will have either a positive or negative impact on your .

However, if you are looking at fat or weight loss then it’s a calorie deficit you need to achieve.

What does the NHS say?

While carbohydrates, fat, and protein are all sources of energy in the diet, the amount of energy each one provides varies:

• carbohydrate provides about 4 calories (4kcal) per gram
• protein provides 4 calories (4kcal) per gram
• fat provides 9 calories (9kcal) per gram

In the absence of carbohydrates in the diet, your body will convert protein (or other non-carbohydrate substances) into glucose, so it’s not just carbohydrates that can raise your blood sugar and insulin levels.

If you consume more calories than you burn, you’ll gain weight.

So, cutting out carbohydrates or fat does not necessarily mean cutting out calories if you’re replacing them with other foods that contain the same number of calories.

What carbohydrates should I be eating?

Data from the National Diet and Nutrition Survey, which looks at food consumption in the UK, shows that most of us should also be eating more fibre and starchy foods and fewer sweets, chocolates, biscuits, pastries, cakes, and soft drinks that contain added sugar.

Fruit, vegetables, pulses, and starchy foods (especially higher fibre varieties) provide a wider range of nutrients (such as vitamins and minerals), which are beneficial to .

The fibre in these foods can help keep your bowel healthy and adds bulk to your meal, helping you to feel full.  Studies Show Low Carb Diets Improve Cholesterol.  Low carbohydrate diets can help a person lose weight and can help a person maintain good .

Carbohydrates and Cholesterol

One of the most common debates among dieticians is the role that carbs play in eating a healthy diet. Some dieticians believe that carbs aren’t essential for adequate nutrition.  And, they believe it increases your risk of neurological disorders, cancer, and diabetes.

Others believe that we need to eat carbohydrates in to have good .  And, this group of dieticians believes that carbs should be a part of everyone’s diet, making up the majority of the calories we take in.

The scientific research shows some significant evidence that low carb is actually better than low fat in reducing markers and risk factors for heart disease, including in regards to the lipid profile.

It’s all about preferences, everything in moderation, and understanding what’s right for your current status and conditions.  

How many carbs do you need?

According to the Institute of Medicine, every adult should take in at least 175 grams of carbohydrates per day, especially women who are pregnant. This represents about 29 percent of the calories taken in by a diet containing about 2400 calories.

In pregnancy, it is recommended that proteins be restricted to less than 15 percent of calories consumed and that about 30 percent of the calories taken in should come in the form of carbohydrates.

Adrenal fatigue is another medical condition that requires moderate carbohydrate consumption. Adrenal fatigue happens when the adrenal glands are overworked so that cortisol levels are too low. Cortisol levels increase whenever a person adopts a low carb diet.

Carbs are recommended for athletes who train up to six days per week because carbs are the optimal source for cellular fuel in intense workouts and weight lifting for adequate performance.

Athletes who restrict carbs generally develop poor training habits and need to go on a diet that contains at least some carbohydrates for cellular fuel during exercise. Athletes should take in about 20 percent of their calories as carbohydrates. It depends, however, on the goals of the individual, the individual’s weight, and on their training schedule. Those that exercise heavily need 40 to 50 percent of their calories from carbohydrates. They also need fat, which will be quickly metabolized by the body during a workout.

The Keto Flu

This is worth mentioning just in case you experience some flu-like symptoms. There are some people who may experience keto flu when they begin a low carb diet. While not everyone will fall prey to it, you need to be aware of the possible symptoms: feeling sleepy or lethargic, nausea, headaches, and upset stomach.

Keto flu doesn’t usually last long and to be honest.  Most changes in the diet result in similar side effects so it is to be expected.

The best way to ease your symptoms is by increasing intake or use soy sauce over food to rebalance electrolyte levels in the body. The symptoms are likely to disappear within a few days and you will be on your way to ketosis success.

Final Thoughts

Here at FitFab50plus we have a healthy interest in and wellbeing.  However, we are not or medical professionals and you should always seek the advice of your before altering your diet.  If you suffer from heart disease or high cholesterol, or any other condition then it’s wise to consult with your . A nutritionist or a dietician can help as well.

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