Keto Plus Diet: How Does It Work?

how does keto plus diet work

The keto diet is a low-carb, high-fat diet that has been used for centuries to treat specific medical conditions. The premise of the keto diet for weight loss is that depriving the body of glucose – its main source of energy – will force it to use an alternative fuel called ketones, produced from stored fat. This state is called ketosis.

The keto diet typically reduces total carbohydrate intake to less than 50 grams a day, with some versions of the diet reducing this to as little as 20 grams a day. The diet is distinctive for its exceptionally high-fat content, with fat making up 70% to 80% of total daily calories.

The keto diet has been shown to produce beneficial metabolic changes in the short term, including weight loss, reduced insulin resistance, and lower blood pressure and cholesterol. However, there is limited research on its long-term effects, and it may have negative side effects such as an increased risk of kidney stones and osteoporosis.

Characteristics Values
Purpose Weight loss, improve blood sugar, reduce seizures in children, treat neurological diseases
Carbohydrates Very low intake
Fat High intake
Protein Moderate intake
Calories No counting required
Benefits Weight loss, lower risk of certain diseases, improved blood sugar control, improved metabolic health
Risks Kidney stones, osteoporosis, increased uric acid levels, nutrient deficiencies

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The keto diet is a low-carb, high-fat diet

The keto diet is distinctive for its exceptionally high-fat content, typically 70% to 80%, though with only a moderate intake of protein. The premise of the keto diet for weight loss is that if you deprive the body of glucose—obtained from eating carbs—an alternative fuel called ketones is produced from stored fat. The brain demands the most glucose and cannot store it. During fasting, or when very few carbs are eaten, the body first pulls stored glucose from the liver and breaks down muscle to release glucose. If this continues for 3-4 days and stored glucose is fully depleted, blood levels of insulin decrease, and the body begins to use fat as its primary fuel.

The liver produces ketone bodies from fat, which can be used in the absence of glucose. When ketone bodies accumulate in the blood, this is called ketosis. Healthy individuals naturally experience mild ketosis during periods of fasting (e.g. sleeping) and strenuous exercise.

The keto diet is generally safe, but there are potential side effects and some people should take precautions. It is not suitable for those who are breastfeeding or have certain medical conditions.

The keto diet has been shown to produce beneficial metabolic changes in the short term. Along with weight loss, health parameters associated with carrying excess weight have improved, such as insulin resistance, high blood pressure, and elevated cholesterol and triglycerides. There is also growing interest in the use of low-carb diets, including the keto diet, for type 2 diabetes.

The keto diet is challenging to maintain. Possible symptoms of extreme carbohydrate restriction may include hunger, fatigue, low mood, irritability, constipation, headaches, and brain fog. Staying satisfied with the limited variety of foods available and being restricted from otherwise enjoyable foods may present new challenges.

Some negative side effects of a long-term keto diet have been suggested, including an increased risk of kidney stones and osteoporosis, and increased blood levels of uric acid (a risk factor for gout). Possible nutrient deficiencies may also arise if a variety of recommended foods are not included.

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It can be effective for weight loss and certain health conditions

The keto diet is a low-carb, high-fat diet that has been demonstrated in many studies to be effective for weight loss and certain health conditions.

The keto diet is particularly useful for losing excess body fat without hunger and for improving type 2 diabetes or metabolic syndrome. The diet involves cutting back significantly on carbohydrates, also known as carbs, in order to burn fat for fuel. When you eat far fewer carbs, your body begins to burn fat for fuel, which can put your body into a metabolic state called ketosis. In this state, your liver turns fat into small energy molecules called ketones, which your brain and other organs can use for energy.

The keto diet has been shown to produce beneficial metabolic changes in the short term. Along with weight loss, health parameters associated with carrying excess weight have improved, such as insulin resistance, high blood pressure, and elevated cholesterol and triglycerides. There is also growing interest in the use of low-carbohydrate diets, including the keto diet, for type 2 diabetes.

The keto diet can also help to reduce the frequency of epileptic seizures in children. Additionally, the diet is currently being explored as a potential treatment for cancer, as it may help slow tumour growth. The keto diet may also provide benefits for Alzheimer's disease, Parkinson's disease, polycystic ovary syndrome, and brain injuries.

However, it is important to note that the keto diet is not suitable for everyone and should be undertaken with caution. It is recommended to consult with a physician and a dietitian before starting the keto diet to ensure that it is safe and to create a meal plan that is tailored to one's existing health conditions and nutritional needs.

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It involves drastically reducing carbohydrate intake

The keto diet involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis.

When this happens, your body becomes incredibly efficient at burning fat for energy. It also turns fat into ketones in the liver, which can supply energy for the brain.

To remain in ketosis, it's important to avoid eating too many carbs. Generally, staying under 50 grams of net carbs (total carbs minus fibre) per day, and ideally below 20 grams, is recommended. The fewer carbs you eat, the more effective the diet is for reaching ketosis, losing weight, or improving type 2 diabetes.

On a keto diet, you cut back significantly on carbohydrates, also known as carbs, in order to burn fat for fuel. This means cutting out or limiting foods such as starches from refined and whole grains, sugars, most fruits and fruit juices, beans, legumes, starchy vegetables like potatoes, corn and other root vegetables, low-fat or diet products, and unhealthy fats.

Instead, meals on the keto diet are based on meat, poultry, fish, eggs and other protein-rich foods. In addition, you can eat lots of leafy greens, non-starchy veggies, and salads. To meet the high-fat requirement, fats like olive oil, butter, lard, poultry fat, and most plant fats are included.

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The body enters a metabolic state called ketosis

Ketosis is a metabolic state where the body uses fat and ketones instead of glucose as its primary fuel source. Ketosis occurs when the body's glucose supply is depleted, typically after 3-4 days of consuming less than 20-50 grams of carbohydrates per day. During this state, the liver converts fat into small energy molecules called ketones, which the brain and other organs can use for energy.

Ketosis can be confirmed by testing for ketones in the blood, breath, or urine. However, there are also some signs and symptoms that may indicate that the body has entered ketosis, such as increased thirst, dry mouth, frequent urination, and decreased hunger or appetite.

It's important to note that ketosis should not be confused with ketoacidosis, a dangerous condition where excessive ketone bodies produce a high level of acid in the blood. While ketosis is generally safe for healthy individuals, ketoacidosis can be life-threatening.

Overall, achieving ketosis through a carefully monitored ketogenic diet can be an effective strategy for weight loss and improving certain health conditions. However, it is important to consult with a healthcare professional before starting any new diet, especially one as restrictive as the ketogenic diet.

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Ketogenic diets can cause significant reductions in blood sugar and insulin levels

The low availability of dietary carbohydrates also decreases hepatic glycogen and de novo synthesis of fatty acids in hepatocytes, improving liver insulin sensitivity and blood lipoprotein profile independently of weight loss. Additionally, the increased triglyceride hydrolysis towards beta-oxidation and subsequent ketogenesis enhance mitochondrial function and resistance to oxidative stress, further improving insulin signaling.

Ketogenic diets have been shown to improve insulin sensitivity and reduce the risk of type 2 diabetes. However, some studies have suggested that these diets may increase the risk of type 2 diabetes by impairing the body's ability to properly use insulin, leading to insulin resistance.

Frequently asked questions

The keto diet is a low-carb, high-fat diet. It involves drastically reducing your carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis, where it burns fat for energy instead of glucose.

Foods that are typically included in the keto diet are meat, poultry, fish, eggs, butter, nuts, healthy oils, avocados, and low-carb veggies.

The keto diet is often used as a tool for weight loss and has been shown to improve health conditions such as type 2 diabetes, metabolic syndrome, epilepsy, and polycystic ovary syndrome.

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