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What is the ketogenic diet?
The ketogenic diet, often called “keto” for short, is a high-fat, low-carbohydrate eating plan. It’s designed to put your body into a state called ketosis. In ketosis, your body burns fat for fuel instead of carbohydrates. Typically, on a ketogenic diet, you’d eat about 70-80% of your calories from fat, 15-20% from protein, and only 5-10% from carbohydrates. This is a big shift from the typical Nigerian diet, which is often high in carbs and lower in fat.How does the ketogenic diet work?
Normally, your body uses glucose (sugar) from carbohydrates as its main source of energy. When you drastically reduce carbs, as you do on the ketogenic diet, your body doesn’t have enough glucose for fuel. So, it starts breaking down stored fat into molecules called ketones, which it then uses for energy. This process is called ketosis, and it’s the goal of this diet.Potential benefits of the ketogenic diet
Many people try the ketogenic diet for weight loss, and some studies have shown it can be effective for this purpose. Since you’re eating a lot of fat and protein, you might feel fuller and eat fewer calories overall. Some people also report having more stable energy levels throughout the day on this diet. Beyond weight loss, some research suggests that this diet might have other health benefits. It’s been used for years to help control epilepsy in children. Some studies also indicate it might help with conditions like type 2 diabetes, polycystic ovary syndrome (PCOS), and even some brain disorders. However, more research is needed in many of these areas.Potential drawbacks of the ketogenic diet
While the ketogenic diet can have benefits, it’s not without its challenges. For one, it can be quite restrictive. Many common foods are high in carbs and would be off-limits on this strict diet. This includes bread, pasta, most fruits, and even some vegetables. Some people also experience what’s known as the “keto flu” when they first start the diet. This can include symptoms like headaches, fatigue, and irritability as your body adjusts to using ketones for fuel. These symptoms usually pass after a few days or weeks, but they can be unpleasant.Sign up for the Connect Nigeria daily newsletter
The ketogenic diet can also be challenging to maintain long-term. Since it’s so restrictive, some people find it hard to stick with it, especially in social situations or when eating out.
Who might benefit from a ketogenic diet?
The ketogenic diet might be a good option for people who have struggled to lose weight on other diets. It can also be helpful for people with certain medical conditions, like epilepsy or type 2 diabetes, under the guidance of a healthcare provider. Athletes and very active people might find this diet challenging, as the initial reduction in carbs can affect performance. However, some athletes do successfully adapt to using fat for fuel over time.Who should avoid the ketogenic diet?
The ketogenic diet isn’t right for everyone. People with certain health conditions, like pancreatitis, liver failure, or disorders that affect fat metabolism, should avoid this diet. Pregnant or breastfeeding women should also be cautious about trying this diet. If you have a history of disordered eating, the restrictive nature of the ketogenic diet could potentially trigger unhealthy behaviours. Always consult with a healthcare provider before starting any new diet, especially one as specific as the keto diet.How to start a ketogenic diet safely
If you’re considering trying the ketogenic diet, it’s important to do it safely. Start by talking to your doctor or a registered dietitian, especially if you have any health conditions or take medications. They can help you determine if the diet is safe for you and guide you on how to do it healthily. If you decide to try this diet, start by gradually reducing your carb intake over a few weeks. This can help minimize “keto flu” symptoms. Focus on eating healthy fats like avocados, nuts, seeds, and olive oil, along with moderate amounts of protein. Be sure to include low-carb vegetables to get important nutrients. It’s also crucial to stay hydrated and make sure you’re getting enough electrolytes, as this diet can cause your body to lose water and minerals initially.Register to attend the CN Business Mixer
Final Thoughts
The ketogenic diet is just one of many eating plans out there. What works well for one person might not be the best choice for another. The most effective diet is one that you can stick with long-term and that helps you feel healthy and energized. Whether you choose to try the keto diet or not, the most important thing is to focus on eating a variety of nutritious foods and maintaining a balanced lifestyle. If you’re unsure about which dietary approach is best for you, don’t hesitate to seek guidance from a healthcare professional or registered dietitian. They can help you navigate the many options and find an eating plan that aligns with your personal health goals and lifestyle.Featured Image Source: Eating Well
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