Rather than relying on sugar (glucose) that comes from carbohydrates (such as grains, legumes, vegetables, and fruits), the ketogenic diet relies on ketone bodies, a type of fuel that the liver produces from stored fat. Meat and poultry are considered staple foods in the ketogenic diet. The ketogenic diet is a diet high in fat, moderate in protein, and very low in carbohydrates. Carbohydrates are the body's preferred source of energy, but on a strict ketogenic diet, less than 5% of energy intake comes from carbohydrates (learn more in our beginner's guide to the ketogenic diet).
Reducing carbohydrates puts the body in a metabolic state called ketosis. Ketosis occurs when the body begins to break down stored fat into molecules called ketone bodies for use as energy, in the absence of circulating blood sugar from food. Once the body reaches ketosis, most cells will use ketone bodies to generate energy until you start eating carbohydrates again. On a ketogenic diet, you restrict carbohydrates and protein, which means you eat a high-fat diet.
A lack of carbohydrates or protein means you don't have a lot of glucose for fuel. Your body uses that backup fuel, converting the fat you eat and body fat into ketones. The more restrictive your carbohydrate intake (less than 25g of net carbs per day), the faster you'll get into ketosis. There are mixed and paired studies on keto and breastfeeding, though nothing is well-researched right now.
Going back to your old way of eating will undo any of the benefits of the ketogenic diet and maybe even make you gain weight. Although hair loss is very rare on the ketogenic diet, you can minimize it by making sure you don't restrict calories too much and making sure you get 8 hours of sleep a night. In this state, the liver converts fat into small energy molecules called ketones, which the brain and other organs can use for energy. Another study showing a likely connection between high-carb eating and increased acne, so it's likely that the ketogenic diet can help.
It's true that some people on ketogenic diets have experienced adverse effects, including kidney stones and vitamin and mineral deficiencies. At least in the short term, studies show that ketogenic diets achieve surprising and fast weight loss results. If you experience hair loss within five months of starting a ketogenic diet, it's most likely temporary. Scientifically, the ketogenic diet has shown better results compared to low-fat and high-carb diets, even in the long term.
In some cases, increases in LDL cholesterol and LDL particle numbers have occurred in people who eat ketogenic or low-carb diets with less fat and more protein than the classic ketogenic diet. Ketosis is a metabolic state in which the body uses fats and ketones instead of glucose (sugar) as its primary fuel source.
Badala ya kutegemea sukari (glucose) inayotokana na wanga (kama vile nafaka, mboga, mboga, na matunda), lishe ya ketogenic inategemea miili ya ketoni, aina ya mafuta ambayo ini hutengeneza kutoka kwa mafuta yaliyohifadhiwa. Nyama na kuku huonwa kuwa vyakula vya msingi katika mlo wa ketogenic. Chakula cha ketogenic ni chakula chenye mafuta mengi, protini kidogo, na wanga mdogo sana. Karbohydrates ni chanzo cha nishati cha mwili, lakini katika mlo mkali wa ketogenic, chini ya 5% ya ulaji wa nishati hutoka kwa carbohydrates (juza zaidi katika mwongozo wetu wa mwanzoni wa mlo wa ketogenic). Kupunguza wanga huweka mwili katika hali ya kimetaboliki iitwayo ketosi. Ketosis hutokea wakati mwili unapoanza kuvunja mafuta yaliyohifadhiwa katika molekuli zinazoitwa mwili wa ketoni kwa matumizi kama nishati, bila sukari ya damu inayozunguka kutoka kwa chakula. Baada ya mwili kufikia ketosis, chembe nyingi zitatumia chembe za ketoni kutengeneza nishati hadi utakapokuwa umeanza kula wanga tena. Kwa mfano, katika mlo wa ketogenic, hupunguza kiasi cha wanga na protini, na kwa hivyo hupunguza kiwango cha mafuta. Ukosefu wa wanga au protini inamaanisha kwamba huna kiasi kikubwa cha glukosi kwa ajili ya mafuta. Mwili wako hutumia mafuta ya ziada, na kugeuza mafuta unayokula na mafuta ya mwili kuwa ketoni. Kadiri unavyozidi kupunguza ulaji wa wanga (kwa kiwango cha chini cha 25g kwa siku), ndivyo unavyoingia katika ketosis. Kuna utafiti wa pamoja na mchanganyiko juu ya keto na kunyonyesha, ingawa hakuna utafiti mzuri kwa sasa. Kurudi kwa njia yako ya zamani ya kula kutaondoa faida yoyote ya mlo wa ketogenic na labda hata kukupatia uzito. Ingawa kupoteza nywele ni nadra sana kwenye mlo wa ketogenic, unaweza kuipunguza kwa kuhakikisha kwamba haupunguzi kalori sana na kuhakikisha unapata masaa 8 ya usingizi usiku. Wakati wa ugonjwa huu, ini hubadilisha mafuta kuwa molekuli ndogo za nishati, ambazo ubongo na viungo vingine vinaweza kutumia kwa nishati. Utafiti wa hivi karibuni unaonyesha uhusiano kati ya kula kwa kiwango cha juu cha carbohydrates na kuongezeka kwa acne, na pia kuna uwezekano wa kuwa na athari ya diet ya ketogenic. Watu wengi wanaotumia chakula cha ketogenic wana athari mbaya, ikiwa ni pamoja na mawe ya figo na upungufu wa vitamini na madini. Katika muda mfupi, utafiti unaonyesha kwamba mlo wa ketogenic hupata matokeo ya kushangaza na ya haraka ya kupoteza uzito. Ikiwa unapoteza nywele ndani ya miezi mitano ya kuanza chakula cha ketogenic, ni uwezekano mkubwa kuwa ni wa muda mfupi. Kwa kweli, mlo wa ketogenic umeonyesha matokeo bora kuliko vyakula vyenye mafuta machache na vyenye wanga mwingi, hata kwa muda mrefu. Kwa mfano, viwango vya LDL na cholesterol viliongezeka kwa watu waliokula vyakula vya ketogenic au vyakula vya chini ya carb na mafuta kidogo na protini zaidi kuliko vyakula vya ketogenic. Ketosis ni hali ya kimetaboliki ambayo mwili hutumia mafuta na ketoni badala ya glukosi (sukari) kama chanzo chake kikuu cha mafuta.