The ketogenic diet: Why the HIGH FAT plan results in ‘more effective weight loss’ [bestandroiddoubledinheadunit950.blogspot.com]

The ketogenic diet: Why the HIGH FAT plan results in ‘more effective weight loss’ [bestandroiddoubledinheadunit950.blogspot.com]

Health and performance are among its supposed benefits, but the keto diet – as it’s also known – is said to force the body to burn fats rather than carbohydrates, leading to weight loss. 

The diet is specifically designed to result in a process called ketosis – but what is it?

According to Diet Doctor, the ‘keto’ in a ketogenic diet comes from the fact that it makes the body produce small fuel molecules called ketones. 

This is an alternative fuel for the body, used when blood sugar (glucose) is in short supply. 

Ketones are produced if you eat very few carbs (that are quickly broken down into blood sugar) and only moderate amounts of protein (excess protein can also be converted to blood sugar. 

On a ketogenic diet your entire body switches its fuel supply to run almost entirely on fat – insulin levels become very low and fat burning increases dramatically, and it then becomes easy to access your fat stores to burn them off. 

When the body produces ketones, it’s said to be in ketosis. The low-carb site explains that while the fastest way to get there is by fasting, it’s impossible to fast forever. 

It writes: “A ketogenic diet, on the other hand, can be eaten indefinitely and also results in ketosis. It has many of the benefits of fasting – including weight loss – without having to fast.

“Around 10 scientific studies show that, compared to other diets, low carb and ketogenic diets result in more effective weight loss.” 

So what do you eat on a ketogenic diet?

Avoid eating most carbohydrates  – the fewer carbs the more effective. This means completely avoiding sweet sugary foods, plus starchy foods like bread, pasta, rice and potatoes. 

Diet Doctor suggests a rough guideline – below 10 per cent energy from carbohydrates, 15 to 25 per cent protein and 70 per cent or more from fat. 

So how do you know you’re in ketosis? 

It is possible to measure it by testing urine, blood or breath samples, but there are also some telltale symptoms which don’t require any testing. 

Look for a dry mouth and increased third, increased urination and ‘keto breath’ – this is due to a ketone body called acetone escaping via the breath and can make a person; breath smell fruity. 

What are the potential side effects of the diet?

Diet Doctor says t’s almost impossible to reach dangerously high ketone levels – the main exception is type 1 diabetes, where the pancreas does not produce enough insulin. In type 1, it’s very possible to get dangerously high ketone levels just by forgetting to take your insulin injection. There are also other situations like breastfeeding and taking type 2 diabetes medications called SGLT-2 inhibitors that in rare situations can result in too high ketone levels. 

This will result in feeling sick, nauseous and very weak, and can develop into a life-threatening condition called ketoacidosis. 

People transitioning from sugar-burning to fat-burning mode can often experience side effects at the beginning, which is referred to as the veto flu. It’s symptoms are fatigue, nausea, headaches, cramps, and those similar to the flu. 

Diet Doctor suggests two things you can to do to prevent or alleviate this is drink water with salt and lemon or gradually reduce your carbohydrate intake. 

Other dangers, side effects and myths of the ketogenic diet are virtually identical to other strict low-carb diets, including leg cramps, constipationm bad breath and heart palpitations. 

Michael McIntyre has revealed the foods he ate to slim down. 

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http://www.express.co.uk/life-style/diets/763155/ketogenic-diet-plan The ketogenic diet: Why the HIGH FAT plan results in ‘more effective weight loss’

[bestandroiddoubledinheadunit950.blogspot.com]The ketogenic diet: Why the HIGH FAT plan results in ‘more effective weight loss’