Is Ketogenic Diet Risky? Dr. Russell Wilder developed the ketogenic - or "keto" - diet as early as 1924 to treat epilepsy in his patients effectively. The diet aims to accomplish weight loss by burning fat, emphasizing high-fat and low-carb intake. The goal of the keto diet is to quickly shed weight without hunger or cravings, with proponents claiming it can boost mood, improve mental focus, and increase energy. On the ketogenic diet, individuals consume minimal carbohydrates or sugar. Instead of relying on carbohydrates and Supraketo Official sugars (glucose) as its primary source of fuel, the body shifts to using ketones. Ketones, a byproduct produced when the liver begins burning fat, serve as an alternative energy source when glucose is unavailable. This dietary approach is not meant for long-term use but rather as an intermittent strategy for sustained weight loss. After a few months on keto, reintroducing smaller portions of carbohydrates becomes necessary to restart the process of ketosis. This diet emphasizes limited carbohydrate and sugar intake, moderate protein consumption, and high fat intake.
Excessive protein intake is discouraged as the body can convert excess protein into glucose, hindering or delaying the achievement of ketosis. Several versions of the ketogenic diet exist, and the type of diet you follow determines your food intake. This diet features very low carbohydrate, moderate protein, and high fat intake. Typically, it comprises 70% fat, 20% protein, and only 10% carbohydrates. This diet involves alternating periods of high carbohydrate intake. Such as 5 days of following a ketogenic regimen followed by 2 days of high carbohydrate intake. With this diet, individuals can incorporate carbohydrates around their workout sessions. Similar to the standard ketogenic diet, this variant includes higher protein intake. The typical ratio is 60% fat, 35% protein, and 5% carbohydrates. Extensive research has primarily focused on the standard and high-protein ketogenic diets. Cyclical or Supraketo Official targeted ketogenic diets are considered more advanced methods and are predominantly utilized by bodybuilders or athletes.
Research suggests that the ketogenic diet can effectively promote short-term weight loss. However, in the long run, it may not offer significant advantages over low-fat diets that permit higher carbohydrate intake. Initially, weight loss on the ketogenic diet primarily stems from the depletion of glycogen stores, which results in the loss of associated water weight through increased urination or sweating. A review of 53 clinical trials found that individuals following keto-type diets experienced greater weight loss and more favorable health outcomes compared to those on calorie-counting, low-fat diets. Researchers concluded that low-carb, high-fat diets composed of unprocessed, whole foods represent a viable, effective, and safe approach to weight loss. Reports from peer-reviewed medical education studies indicate that individuals on the ketogenic diet may experience rapid initial weight loss of up to 10 pounds within two weeks or less. Due to its highly restrictive nature, experts do not recommend the ketogenic diet for long-term weight maintenance and management.
This approach may result in deficiencies of essential vitamins and nutrients. Diabetes involves metabolic changes, high blood sugar levels, and impaired insulin function. The ketogenic diet can aid in shedding excess fat, which is closely associated with type 2 diabetes, prediabetes, and metabolic syndrome. In a small study involving women with type 2 diabetes, adherence to a ketogenic diet for 90 days led to a significant reduction in hemoglobin A1C (HbA1c) levels, indicative of improved long-term blood sugar management. Epilepsy: Studies have demonstrated significant reductions in seizures among epileptic children following the ketogenic diet. Heart disease: The ketogenic diet has been shown to improve risk factors such as body fat, HDL (good) cholesterol levels, blood pressure, and blood sugar. Cancer: The diet is being explored as an adjunctive treatment for cancer due to its potential to slow tumor growth. Alzheimer’s disease: The ketogenic diet may help alleviate symptoms of Alzheimer’s disease and delay its progression. Parkinson’s disease: While further research is necessary, one study suggested that the diet helped improve symptoms of Parkinson’s disease.
Polycystic ovary syndrome: The ketogenic diet can aid in reducing insulin levels, which may be influential in managing polycystic ovary syndrome. Brain injuries: Preliminary research suggests that the diet could enhance outcomes in cases of traumatic brain injuries. However, it’s important to note that research in many of these areas is still inconclusive. Limiting or eliminating high-carb foods is crucial on a ketogenic diet. Fruits: Exclude all fruit except small portions of berries like strawberries. Low-fat or diet products: Avoid low-fat mayonnaise, salad dressings, and condiments. Alcohol: Supraketo Keto Limit or avoid beer, wine, liquor, and mixed drinks. Meat: Incorporate red meat, steak, ham, sausage, bacon, chicken, and turkey. Fatty fish: Include salmon, trout, tuna, and mackerel. Eggs: Supraketo Keto Fat Burner Opt for pastured or omega-3 whole eggs. Butter and cream: Utilize grass-fed butter and heavy cream. Cheese: Choose unprocessed cheeses such as cheddar, goat, cream, blue, or mozzarella. Healthy oils: Use extra virgin olive oil and avocado oil.