The ketogenic or "keto" diet is a lower-carbohydrate, fat-rich diet plan used in the treatment of particular medical circumstances for centuries. The ketogenic diet was widely used in the 19th century to help control diabetes. In 1920 it was introduced in children in whom medication was ineffective as an effective treatment for epilepsy. The ketogenic diet was also tested and used for cancer, diabetes, polycystic ovary syndrome, and Alzheimer's disease in closely monitored settings.
This diet, however, is gaining significant attention as a prospective weight-loss strategy because of the low-carb diet craze that began with the Atkins diet in the 1970s (a very low-carbohydrate, high-protein diet that was a commercial success and popularized low-carb diets to a different level).
Currently, other low-carb diets are high in protein but moderate in fat, including the Paleo, South Beach, and Dukan diets. The Keto Pure Diet, on the other hand, is characteristic for its exceptionally fat content, typically 70 to 80 percent, although with only a moderate protein intake.
The ketogenic weight loss diet's premise is that if you help rid the body of glucose— the primary energy source for all cells in the body acquired by eating carbohydrate foods— a solution fuel called ketones are generated from stored fat (thus, the term "keto"-genic). In a steady supply, the brain requires the most glucose, about 120 grams per day, as it cannot store glucose.
The body first pulls deposited glucose from the liver during fasting, or after very little carbohydrate is eaten, and partially breaks down the muscle to release glucose.
When this continues for 3-4 days, and deposited glucose is completely depleted, levels in the blood of a hormone called insulin get lowers, and the body starts using fat as its primary energy source. The liver produces fat, ketone bodies that can be used without glucose.
This is called ketosis when ketone bodies accumulate in the blood. Naturally, healthy people experience mild ketosis all through fasting periods and during physical exercise.
Ketogenic diet advocates state that blood levels of ketones must not reach a damaging level if the diet is carefully followed as the brain uses ketones for fuel, and healthy people usually produce sufficient insulin to prevent excessive ketones from forming.
How soon ketosis occurs and the number of ketone bodies accumulating in the blood differ from person to person, depending mostly on factors such as the percentage of body fat and the metabolic rate of resting.
There really is no one ketogenic "standard" diet with a particular macro-nutrient ratio (carbohydrates, protein, fat). Typically, the ketogenic diet decreases total intake of carbohydrates to less than 50 grams per day— less than that of the amount found in a medium plain bagel— that can be as low as 20 grams per day. Popular ketogenic resources generally suggest an average of 70-80% of total daily calories fat, 5-10% carbohydrate, and 10-20% protein. This translates into approximately 165 grams of fat, 40 grams of carbohydrate and 75 grams of protein for a 2000-calorie diet.
Compared to other low-carb high-protein diets, the protein number on the ketogenic diet is managed to keep moderate because consuming too much protein can prevent ketosis. Protein amino acids can be converted to glucose, so a ketogenic diet explicitly states sufficient protein to maintain lean body mass, including muscle mass, but this will still cause ketosis.
There are many versions of pure keto diets, but all foods that are rich in the carb are prohibited. A few of these foods may be evident: starches of both refined and whole grains such as bread, cereals, pasta, rice, and biscuits; potatoes, maize, and other starchy vegetables; and fruit juices. Beans, legumes, and most fruits are some that may not be so obvious. Most ketogenic plans permit foods high in saturated fat, such as fat of meat, processed meat, pork fat, and butter, as well as unsaturated fat sources such as nuts, seeds,vegetable oils,avocados, and oily fish. Ketogenic food lists can vary and may even conflict depending on your source of data.
In the short term, it has been shown that the ketogenic diet produces beneficial metabolic changes. Health variables associated with carrying excess weight, such as diabetes, high blood pressure, and high cholesterol and triglycerides, have improved along with weight loss. Low-carbohydrate diets, including ketogenic diets, are also increasingly being used for type 2 diabetes. There are several practical theories as to why the Keto Pure Diet facilitates weight loss, although research has not shown them consistently.
For some people who have had trouble losing weight with the other methods, a pure ketogenic diet may be an option.Because of their genetic makeup and body composition, the exact ratio of fat, carbs, and protein needed to achieve nutritional benefits will vary among individuals. Therefore, if you choose to start a ketogenic diet, it will be recommended to consult your doctor and dietitian to monitor closely any biochemical changes after beginning the diet, and to make a meal plan suited to your existing health conditions and also to prevent nutritional deficiencies or other health problems.
A nutritionist can also provide guidance on carbohydrate reintroduction once fat loss is achieved.