The Ketogenic Diet Explained in Under 5 Minutes. Low Carb = Best Weight Loss Diet?
The keto diet, another typical fad diet? Actually,
it’s been around for a while now, and people are getting some pretty good results from
it. So what exactly is so different? Well, most of these fad diets you find simply tells
you to eat this certain type of food and avoid those certain type of food and voila, you’re
on your way to losing a hundred pounds! Of course, a lot of them don’t really work and
makes very little sense. What’s special about the keto diet, short for ketogenic, is that
it changes how your body feels, and most importantly, how your body uses energy by placing you into
a state known as ketosis. And this is where all the magic happens.
In ketosis, your body starts utilizing substances known as ketone bodies, which are produced
by the breakdown of your body fat triglycerides. Quick science, first understand that your
body loves glucose. If it has glucose on hand, it’s going to use that first for energy. Ina
keto diet, the amount of carbohydrates you consume goes down, therefore, the amount of
glucose goes down, too. In order to combat this, your body uses stored glucose in the
form of glycogen, but then that’s going to run out as well. The next step is to convert
a substance known as oxaloacetate in the liver into glucose. At the same time this is happening,
your body is breaking down your fat into free fatty acids and sending it to your liver to
metabolize another important substance known as acetyl CoA. Acetyl CoA is then placed into
the Krebs cycle in the liver cells to produce energy. But it can’t do that right now. Remember
that oxaloacetate that was being broken down into glucose? Well, oxaloacetate is also needed
for the Krebs cycle to function. Now your liver has all of these acetyl CoA lying around
so it decides to break it down into two substances called acetoacetate and beta-hydroxybutyrate,
which are known as ketone bodies. It sends them into the bloodstream where other body
cells pick them up, convert the ketone bodies back into acetyl-CoA, into Krebs cycle, and
energy is produced! This is also really good news for your brain, since even though your
brain loves glucose, too, it can function on ketone bodies as well. In fact, ketone
bodies provide more energy per gram for the brain versus glucose, so win-win for your
mental capacity! Now so far, everything sounds good. Your body
no longer relies heavily on carbohydrates, it burns a lot of fat, and your brain functions
pretty well. But of course, there’s always a catch, a number of catches in this case.
Studies show that power output decreases in cases where maximum intensity is required.
This makes sense because the breakdown of glucose via glycolysis, plays a crucial role
in providing immediate energy for your body. With no glucose and glycogen in your body,
intense workouts become a lot harder. And the lack of glycogen also affects muscle growth,
since there is a strong positive connection between glycogen availability and protein
synthesis. Take the glycogen away, and the process slows down.
Oh, and there’s the keto flu, something that happens when your body starts transitioning
off of carbs and rely more heavily on ketone bodies. The “keto flu,” which isn’t an actual
flu, contains symptoms such as headaches, fatigue, coughing, nausea, and even upset
stomach. The positive note, though, is that it passes quite quickly and won’t come back
again unless you come out of ketosis. The keto diet is also very food restrictive.
A conventional diet has you eating roughly 20% fat, 30% protein, and 60% carbs. The keto
diet, on the other hand, shifts you all the way to 70% fat, 25% protein, and 5% carbs,
or below 30 grams. That’s a huge change that some people just cannot do. Cutting out so
many carbs is easier said than done. This is a huge battle itself, and a lot of times,
a losing battle. But even with the drawbacks, people still
advocate for it. And the reason that’s the case can be summed up from this study in 2004
from the Annals of Internal Medicine: “a low-carbohydrate diet (such as a keto diet), had better participant
retention” compared to a low-fat diet. That is saying, even with all the drawbacks, individuals
on a keto diet find it much easier to stick to the diet more so than a conventional diet.
This is because, with so much more fat and protein-dense foods, your satiety, or fullness
level, goes up much faster. A 200 calorie chicken breast or 200 calories worth of green
leafy vegetables, will make you feel more full than say a 200 calorie, carb-heavy pasta.
But even if this is the case, a calorie is still a calorie. Yes, protein and fat calories
will make you feel more full, but it won’t help you lose weight if you’re still eating
more calories than you burn. So is the keto diet worth it? Well, it all
comes down to, “It depends.” If you’re someone that struggles a lot with feeling full whenever
you go on a weight loss diet, then yes, the keto diet might help you battle those feeding
frenzies. Just remember those drawbacks that will occur, and at the end of the day, it
still comes down to calories in versus calories out.
What’s your take on the keto diet? Shared your comments below! Thanks for watching and
please subscribe for more future health and fitness videos!