Keto diets are all the rage this season—and for good reason too. Keto diet is one of the most effective diets for rapid weight loss. But it cannot be said with certainty that this diet is healthy and safe for everyone. Keto brings with it drastic changes in eating habits and that might get overwhelming for the digestive system of some people.
People who have medical conditions like hypertension may also suffer if they are not careful. It is thus important to consult with a doctor before starting the diet. Dr Hospital Lahore has multiple physicians on its panel and can be an ideal facility to visit in this regard especially if you are looking for multiple opinions.
Read on to find out more about keto diet and keto-cycling :
What is keto diet?
Ketogenic diets involve reduced intake of carbohydrates (usually between 20-50 grams per day only), and an increased intake of protein and fat. Mostly, the intake of fat is of higher proportion. It is an effective way to lose weight, and lower the risk factor for many diseases. In fact, some sources state that a ketogenic diet is a much safer, and superior way to lose weight, in comparison to low fat diets.
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What are the types of ketogenic diets?
There is not just a single ketogenic diet for everyone; there are multiple types out there:
Standard ketogenic diet (SKD): this is the typical keto diet with a high proportion of fat and protein intake, and low carbohydrates. In SKD, the diet is composed of 70 percent fat, 20 percent protein and about 10 percent carbs.
Targeted ketogenic diet (TKD): this diet is different in that it involves the intake of additional carbohydrates around the period of intense physical workout.
Cyclical ketogenic diet (CKD): in this diet there are periods of high carbohydrate intake, in between bouts of high fat days. For instance, in one week, there are five days of high fat diet, and two days of high carb or normal carb diet.
High-protein ketogenic diet (HPKD): as the name says, this diet involves a higher intake of protein, with about 35 percent, with 60 percent fat and only 5 percent carb intake.
SKD and HPKD are more extensively followed ketogenic diets, while CKD and TKD are newer forms of keto diet.
What is keto-cycling?
According to Josh Axe, clinical nutritionist and doctor of natural medicine, keto cycling is a better form of ketogenic diet. He believes that in the long-term, CKD is a form of keto, which is easier to follow.
Standard keto diet (SKD) is a difficult diet to follow and should be done for only 30 to 60 days. It’s a good idea to transition from SKD to Cyclical keto diet, with one or two days per week of higher carb intake. This transition offers more benefits with regards to weight maintenance and the results are just as good as doing full-time keto.
What are the benefits of keto-cycling?
During keto-cycling, the body goes in and out of ketosis, based on what fuel you are feeding it. When there is a higher intake of carbs, the body burns that, while on high fat intake, the body goes into ketosis. The proponents of keto cycling claim that this benefits the body by preventing the side effects of full-on keto, like keto-flu, diarrhea, fatigue and nausea.
Moreover, there are concerns about full-time keto negatively impacting the serum cholesterol levels, and body’s hormones. However, theoretically, these side effects can be attenuated with cyclical keto dieting and on and off intake of carbs. Nothing can be declared without doubt as there are no published studies on keto cycling.
Additionally, it is easier to stick to cyclical ketogenic diet, instead of standard keto, after an initial 30 to 90-day period. Many people find sticking to keto diet fairly difficult because of its strict dietary restrictions; people also tend to go back to their old habits once they get off the diet. Many registered nutritionists and dietitians are now recommending keto cycling as a way for their patients to maintain weight loss.
What are the downsides of keto cycling?
While it may be an ideal remedy to have carbs once in a week, experts fear that people can indulge in heavy carbs and struggle to come back to low carbs. Moreover, having carbs once a day can kick the body out of ketosis, and it can take a while for the body to come back into ketosis.
Ketosis occurs when the body is forced to use fats for energy, and in this process burn the stores of fat in the body. As a result, ketones are produced, and this process is known as ketosis. Ketosis only occurs when the body has no other source fuel, like carbs to use for energy, and has to rely on fats.
What is the end verdict?
For people who want to follow keto-cycling, it is important to keep in mind that there is little research on this method of dieting, and it can have potential side effects that will manifest in time. The actual ketogenic diet, on the other hand, has been proven to have significant medical value for people suffering from nervous system disorders like epilepsy and seizures.
According to Susan A. Masino, PhD, professor at Trinity College, the addition and subtraction of carbs is not needed. She recommends not to add carbs one day, and go light the next. However, if they are to be added at all, she insists on going for smart carbs that have a low glycemic index—for instance, legumes and berries etc.
While keto has been proven overall effective for most people who have tried it, that does not mean that it is safe for everyone. For people with meat allergies, keto can not only be dangerous but very hard to sustain. Since the keto diet is very different from what we eat normally, it is ideal to get tested for food allergies.
Once you start the keto diet, it is important to keep getting regular blood pressure and blood sugar tests from an authentic laboratory so that any drastic discrepancies can be picked out on time. Essa laboratory Karachi can be very helpful in this regard.