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To Keto or Not to Keto

So by now I'm sure you've heard all about the new diet that's been sweeping across the weight-loss world for the last few years. But what is Keto all about?




Keto is short for Ketogenic. It causes the body to release ketones into the bloodstream. Most cells prefer to use blood sugar, which comes from carbohydrates, as the body’s main source of energy. When glucose isn't present, our bodies start ketosis which is the process of breaking down stored fat into molecules called ketone bodies.





Once you reach ketosis, most cells will use ketone bodies to generate energy until we start eating carbohydrates again. The shift, from using circulating glucose to breaking down stored fat as a source of energy, usually happens over two to four days of eating fewer than 20 to 50 grams of carbohydrates per day.


 


The Good:

Being in a a state of ketosis can be a great tool against inflammation in the body. It is a diuretic so it helps your body get rid of sodium and water. Ketone bodies synthesized in the body can be easily utilized for energy production by heart, muscle tissue, and the kidneys. Ketone bodies also can cross the blood-brain barrier to provide an alternative source of energy to the brain.


The Bad:

Because whole food groups are excluded, nutrients typically found in foods like whole grains and fruit that are restricted from the diet can lead to deficiencies, especially if the diet is followed incorrectly or without proper guidance. Using the restroom may be difficult since removing whole grain and fruit will greatly lower ones fiber intake so it's not greatest for gut health.


Clinically:

Overweight individuals with metabolic syndrome, insulin resistance, and type 2 diabetes are likely to see improvements in the clinical markers of disease risk with a well-formulated very-low-carbohydrate diet. Glucose control improves due to less glucose introduction and improved insulin sensitivity. In addition to reducing weight, especially truncal obesity and insulin resistance, low-carb diets also may help improve blood pressure, blood glucose regulation, triglycerides, and HDL cholesterol levels. However, LDL cholesterol may increase on this diet.


So what does all of this mean for you? To Keto or Not to Keto? 🤔


The short answer is: It depends on YOU..... 😃



 

Sources:

https://www.ncbi.nlm.nih.gov/books/NBK499830/

https://www.health.harvard.edu/blog/ketogenic-diet-is-the-ultimate-low-carb-diet-good-for-you-2017072712089

https://promedicahealthconnect.org/wellness/the-pros-and-cons-of-the-keto-diet/


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