Ketogenic diets seem to be all the rage in the past few months. I've had Starbucks customers tell me that they are trying a Ketogenic diet, I've read articles about Ketogenic diets, and I have heard of people getting prescribed Ketogenic diets by their doctors. But what exactly is a Ketogenic Diet and is it good/safe for you? Let's find out!
The Ketogenic diet was originally thought of for those with neurological disorders like epilepsy, as well as neurodegenerative disease like Alzheimer's and Multiple Sclerosis. The goal of the ketogenic diet is to move the human metabolism into a state of ketosis. This diet was historically used as a last resort type method when drugs were not providing as much help as needed. After the body burns through the carbohydrate stores, it will turn to fat as its primary energy source. The liver will convert fat into fatty acids and ketone bodies.The ketones will pass to the brain and act as an energy source in place of glucose. Due to the low consumption of carbs, the body is able to utilize fat better and more efficiently as a fuel source. In epileptic patients, ketones will be in the blood which leads to the reduction in the frequency of seizures. Common side effects are constipation and increased risk of kidney stones. This type of diet has been proven to work for those with seizures.
However, for those who do not have seizures, the ketogenic diet may not be the best for you. Your body's main source of energy is carbohydrates. That is what's stored in the muscles and what will power you through a tough workout, or a long distance run. Therefore, a ketogenic diet is not appropriate for athletes. Running a long distance, or even a 100m sprint is fueled by carbohydrates. Some organs strictly use glucose as its energy source, therefore, you would be causing further stress on the body when eliminating carbs from the diet. Those that are trying a no carbohydrate diet, means that they cannot have fruits or vegetables because the main composition of them is carbohydrates; that means you will be more likely to have vitamin and mineral deficiencies. Taking a supplement is fine, but your body absorps and retains the vitamins and minerals better when taken from food.
A side effect of a ketogenic diet is having ketones in the blood and urine which can cause you to feel more tired than usual, increased urination, skin is flushed, and nausea and vomiting can occur.
A ketogenic diet can also be especially harmful for those who are pregnant. The baby's primary energy source is carbohydrates, that is what aids in growth and development. When engaging in a carbohydrate restrictive diet, the baby can have impaired growth and development, as well as complications with the mother and her pregnancy.
So how can you burn fat without trying to make your body use fat as its only energy source? Eat a balanced diet, and engage in moderate intensity exercise like incline walking with an average heart rate between 120-140 depending on age. When at rest, the body primarily uses fat as its energy source. As you're sitting down reading this right now, your body is burning fat.
Remember, when you're considering to put yourself on a diet, do the research and inform yourself of the positives, as well as negatives. Eatright.org is a wonderful source for reliable nutrition information, as well as the National Institue of Health. Ketogenic diets are okay when you are monitored under physician and dietitian supervision.