A ketogenic diet encourages the replacement of carbohydrates with healthy fats and deliberately brings the body into ketosis due to weight loss. Your body mainly uses carbohydrates as a source of energy. If you do not get an adequate amount of carbohydrates, the body begins to use fats as a source of energy, which is the essence of this diet.
Ketones are compounds that are formed during the breakdown of fats. Sometimes the level of ketones in the body is too high, and this condition is called ketosis. In this state, the body begins to use fat as the primary source of energy it needs to perform basic bodily functions. The ketogenic diet has some advantages and disadvantages.
To get to the state of ketosis quicker, you should try out the fat fasting technique.
Keto diet benefits
If you follow a ketone type diet, the body will start using fats as a source of energy. If you increase your carbohydrate intake, your body’s ability to use fat as an energy source decreases. In the state of ketosis, the body uses only fat as a source of energy.
Keto diet – excretion of ketones
When the body is in a state of ketosis, it no longer needs ketones and begins to release them through urine. This means that urine will begin to excrete fat. Best of all, the body no longer needs to store energy substrates for future use.
Keto diet – better use of protein
Suppose you are ingesting an adequate amount of protein. When the body is in a state of ketosis, it will begin to release ketones, not glucose. Because the body is high in fat, protein oxidation for glucose production will be reduced (a process known as gluconeogenesis). This means that proteins will be used for other bodily functions.
Keto diet – regulation of insulin levels
A ketone diet will reduce the level of insulin in the body. In this way, it will stimulate lipolysis and the release of glycerol. This is the complete opposite of the process that occurs when you follow a common type of diet that raises insulin levels. High levels of insulin in the body block lipolysis and make it difficult to use fat as an energy source. Low insulin levels favor the release of hormones, including growth hormone.
Keto diet – decreased appetite
In the state of ketosis, appetite will decrease. You will be able to perform all bodily functions, regardless of lower calorie intake. You won’t feel the hunger that is common after a hearty meal full of carbs.
Ketogenic diet – lack of concentration
A ketone diet can negatively affect concentration levels and focus. This will be most pronounced during the first few weeks of following this diet plan. Your energy level will gradually become higher, your blood sugar level will become more stable and you will stop feeling difficulty concentrating.
Ketogenic diet – micronutrient deficiency
Because carbohydrate intake in the ketone diet is limited, the risk of low micronutrient levels increases. To avoid this, start taking vitamin and mineral supplements and increase your fiber intake.
Ketones belong to the group of acids. If their level is too high, there is a risk of ketoacidosis, and this disturbs the pH balance in the body. This is the biggest problem for diabetics because blood sugar levels can become too high. This is why it is especially important for diabetics to consult a doctor or specialist before starting a ketone diet plan.
The long-term effects of ketosis have not been thoroughly investigated. Everybody reacts differently to ketosis. Although some people can produce insulin during ketosis to slow down ketone production and avoid toxic levels, others cannot. Ketosis becomes dangerous when the blood becomes too acidic. You should always consult a doctor first before making any dietary changes.
Dr.med.dent. Irena Pavlović
Irena is a dentist, working extensively in her field , but she also has high interest in the fields of fitness, nutrition and medicine. She has been educated about healthy lifestyles for years, helping others learn as much as possible. She seeks to help people adopt healthy habits as well as healthy and positive thinking about life. In her spare time, she hikes, runs, plays saxophone and guitar, and develops her own health page – Salubrius Vita. Her life motto is: When they expect a lot from you, you do even more.