In extremely rare cases, very low-carb diets can cause a serious condition called ketoacidosis. This condition seems to be more common in lactating women and can be fatal if left untreated.However, lowcarb diets are safe for the majority of people.

Ketogenic diet: The Ketogenic Diet or – Keto Diet – limits carbohydrate intake to around 50g per day or 5% energy intake. It is much similar to LCHF diet. Strict LCHF diet is Strict LCHF diet is carbs per day, Moderate LCHF 20-50 grams per day and Liberal LCHF 50- 100 grams per day The ketogenic diet is a low carb, moderate protein, and high fat diet which puts the body into a metabolic state known as ketosis. It’s based around the principle that your body was designed to run more efficiently as a fat burner than a sugar burner.

When we eat something that is high in carbs (that yummy Jaleb), our body produce glucose and insulin to digest it in the cells. When we eat fat along with carb, then carb is used as fuel by the body and fat is stored, which results in weight gain. Extra glucose also gets converted into fat which is then stored and body does not use it for energy because we are gulping new carbs in abundance daily.

Some diets focus on reducing your appetite, while others focus on restricting calories, carbs or fat. Though all of them claim to be number one, yet it is hard to decide which one is healthy, worth a try and not a fad diet.

This diettrains our bodies to begin to stop relying on glucose and to start relying on fats for fuel. When you lower your intake of carbs, the body begins to look for an alternative energy source and your body enters a metabolic state known as ketosis. Ketosis is the main purpose in Ketogenic diet When your body is in a state of ketosis, it produces ketones. Ketones occur from the breakdown of fat in the liver. Then body start using ketones as a replacement of carbs. This allows the fat cells to release the water they are storing (it’s why you first see a drop-in water weight) and then the fat cells are able to enter the bloodstream and head to the liver to be converted into ketones which is a fuel for the body to stay alive. This is the end goal of the keto diet. You don’t enter ketosis by starving your body. You enter ketosis by starving your body of carbohydrates

Weight Loss Keto diet is one of the most effective ways to lose weight in a healthy manner. On keto, your insulin (the fat storing hormone) levels drop which allows your fat cells to travel to the liver and get converted into ketones; which are used as fuel. Keto Controls Blood Sugar: Unfortunately, many people suffer from diabetes which is caused by a body’s inability to handle insulin. Keto naturally lowers blood sugar levels due to not eating as many carbs so your body can’t produce glucose. Studies have proved that Keto have huge benefits for people that are pre-diabetic or have Type II diabetes. So Keto diet helps to maintain more consistent blood sugar levels.

Foods to Avoid

  • Grains – wheat, corn, rice, cereal
  • Sugar – honey, agave, maple syrup
  • Fruit – apples, bananas, oranges
  • Tubers – potato, yams
  • Legumes- beans

Foods to Eat

  • Meats – fish, beef, lamb, poultry, egg
  • Leafy Greens – spinach, kale
  • Above ground vegetables – broccoli, cauliflower
  • High fat dairy – hard cheeses, high fat cream, butter
  • Nuts and seeds – macadamias, walnuts, sunflower seeds
  • Avocado and berries – raspber ries, blackberries, and other low glycemic impact berries e.g. blue berries, black berries and raspberries.
  • Sweeteners – stevia, erythritol, monk fruit, and other low-carb sweeteners
  • Other fats – coconut oil, high-fat salad dressing, saturated fats, etc.

In keto you need to avoid wheat (bread, pasta, cereals), starch (potatoes, beans, legumes) and fruit. There are small exceptions like avocado, star fruit, and berries . It is one of the best diet to lose weight permanently in a healthy manner.

On keto diet, your insulin (the fat storing hormone) levels drop whiich allows your fat to travel to the liver and get converted into ketones. Your body effectively becomes a fat burning machine.

Always eat stomach full. Eat your Breakfast like a Prince, your Lunch like a King and your supper like a pauper. The only rider is avoiding simple carbohydrates and restrict complex carbohydrates to 60 gm per day plus lavish amount of protein and unsaturated fat. This is a healthy thing to do.

Keto Control Blood Sugar:

Unfortunately, many people suffer from diabetes which is caused by your bodys’ inability to handle insulin. Keto has been shown to have huge benefits for people that are pre-diabetic or have Type II diabetes.Because the ketogenic diet helps you to maintain more consistent blood sugar levels you find that you have more control of your everyday life while on keto.

Keto control Cholesterol & Blood Pressure

The ketogenic diet has been shown to improve triglyceride levels and cholesterollevels. Keto diet show a dramatic increase in HDL (good cholesterol) and a decrease in LDL (bad cholesterol). Studies have shown that low-carb diets show better improvement in blood pressure over other diets.

Insulin Resistance

Insulin resistance is the reason why people suffer from Type II diabetes. The ketogenic diet helps people lower their insulin levels to healthy ranges so that they are no longer in the group of people that are on the cusp of acquiring diabetes.

What Do I Eat on a Keto Diet? Unfortunately, on the ketogenic diet you can’t eat whatever you want. However, unlike many other diets, once you find yourself in ketosis your cravings for the things you can’t eat usually disappear and if they don’t?

The Dukan Diet

Dukan diet is a high-protein, low-carb diet. Being sugar deficient, it helps in weight loss and to stay fit.It’s a low-calorie diet and can be split into four phases — two weight loss phases and two maintenance phases. Each phase has its own dietary pattern.The weight loss phases are primarily based on eating unlimited high-protein foods and mandatory oat bran. The other phases involve adding non-starchy vegetables at first, then some carbs and fat. Later on, there will be fewer and fewer “pure protein days” to maintain your new weight and stay healthy.

The paleo diet is based on
eating whole foods and
avoiding grains and dairy. It
has several health benefits,
including weight loss.

Also, many other studies have shown that high-protein, low-carb diets can have major weight loss benefits in particular

This diet promotesa higher metabolic rate, a decrease in the hunger hormone ghrelin[ released by stomach walls] and an increase in the fullness hormones GLP-1, PYY and CCK

Peptide YY: is a hormone concerned with hunger and the lack of hunger (satiety). Soon after eating, PYY is secreted into the blood by cells lining the lower small intestine (the ileum) and the colon. The release of PYY begins before nutrients arrive in the lower small intestine and the colon.

 

 

Prof. Surinder Kochhar (Shaun)
LPN, FCN, M.Com, CAIIB, DIM A freelance writer with 36 Years Exp. A Diabetes Coach of University of Victoria