What Is Ketones In Keto Diet & How It Works?
Now you know that the ketogenic diet is a high-fat, adequate-protein, low-carbohydrate diet that in medicine is used fundamentally to treat difficult-to-control epilepsy in children. The diet forces the body to burn fats rather than carbohydrates. In Keto diet, we eat foods with carbohydrate less than 40g per day. You are allowed to eat foods with fat and protein instead of eating foods with carb. You are allowed to take,
- 70-80% fat from total daily calories(165 grams fat)
- 5-10% carbohydrate(40 grams carbohydrate,)
- and 10-20% protein(75 grams protein)
For a 2000-calorie diet.
Carbohydrate provides glucose to your body. When you minimize the carbohydrate intake it automatically reduces glucose production. If your cells don’t get enough glucose to use as an energy source, your body burns fat for energy instead. This creates a core called ketones, These ketones can be shown up in blood and urine.
We can measure the ketone level by a blood test, Urine test or by a breathalyzer. Measuring these ketones levels can help much more directly therefore as the production of ketones is a direct result of fat burning.
What Are the advantages Of Ketogenic Diet?
- To weight loss and maintain body weight.
- TO avoid diabetes
- Control Diabetes
Side Effects Of The Keto Diet
You may know that your body has its own biological clock. And if we are repeating a habit for a long time, our body automatically recognized this habit as an essential day to day activity. And when we stop or break that habit our body thinks that it is a threat. Therefore our body tries to inform us and try to avoid the new schedule. It takes time to adapt to a new habit. Also, we are limiting calorie intake. Because of these two facts, you will feel uncomfortable at the start. Like, Loss of salts, Keto-flu, Changes in bowel habits, Leg cramps, Bad breath, Loss of energy.
However, after you have familiar with the diet these symptoms will be disappeared and you will feel more healthy than ever. BUT, remember Do not cut too many calories from your diet at once. Remember to drink water at least 2 litres per day. Stay away from sugar. If you are unable to avoid sugar you could use an artificial sweetener instead of sugar.
Since you are cutting a number of calories from your meals you may unable to get some nutritions through your meals anymore. Therefore it is better if you could take a multivitamin along with the diet. Taking a multivitamin will prevent from hair fallings and other nutrition deficiencies.