Diet and Weight loss, Ketogenic or Keto diet, Ketosis and Ketones
Diet and Weight loss
You burn a certain number of calories a day. If you eat more calories than you burn, you will gain weight. If you eat less calories than you burn, you will lose weight.
This rule is true for keto as well as or for any other diet.
Ketogenic or Keto diet
Ketogenic diet is a very low carb, high fat diet. On a ketogenic diet, the brain mainly uses ketones instead of glucose.
High levels of ketones are produced in response to low insulin.
Since fat diet is low in insulin index and you are in very low carb, your insulin levels will be low. Insulin is more dependent on intake of carbs and proteins.
Whatever the case may be, you will lose the stored body fat only when the calorie intake is less than the burn either by calorie restriction or exercise.
Keto diet advantages,
Reduce appetite, reduce triglycerides, reduce blood sugar, reduce insulin.
Keto diet disadvantages,
The keto diet could cause low blood pressure, kidney stones, constipation, nutrient deficiencies and an increased risk of heart disease. With keto diet, poorly controlled diabetes can cause ketoacidosis, which is dangerous.
Ketosis and Ketones
Ketosis is a process that happens when your body doesn’t have enough carbohydrates to burn for energy. Instead, it burns fat and makes ketones, which can be used for fuel.
Ketones (also ketone bodies are acetoacetate, beta-hydroxybutyrate, and acetone)
are only made when the body has a shortage of carbohydrates by liver, due to unavailability of blood glucose, such as during
(1) fasting (here body uses calories from the stored fat from adipose tissue) or with a
(2) low carb, high fat (Keto) diet, this is with or without CR.
When you fast, the body shifts into a fat-burning mode. Fasting forces, the body to first use stored glycogen, followed by fat for energy.
Fatty acids do not serve as fuel for the brain, because they do not pass through the blood-brain barrier. Only glucose or ketones can.
When you are in fat burning mode, source of calories,
Red blood cells use only glucose all the time.
The brain uses glucose and ketone bodies for energy.
Muscle cells use glucose, fatty acids, and ketone bodies as energy sources.
The liver primarily uses fatty acids for energy.
Adipose tissue uses fatty acids and glucose for energy.
In the fed state body uses glucose and fatty acids for energy.
Balas diet, (Healthy- balanced, CR diet)
You might have already understood the advantages and complications of high fat (keto) diet and the other diets you may follow, with or without much understanding of control of your blood sugar by controlling only blood sugar on daily basis.
Now, let us see the advantages and challenges in the Balas diet,
Advantages,
Keeps blood insulin low and blood glucose under control on day-to-day basis.
Reduces inflammation.
Suitable for fat loss plan.
Make sures estimated fat loss happens positively.
Load on beta cells reduced, so that they can recover and function normally.
Improves overall metabolic syndrome.
Sustainable long term, healthy balanced diet plan by Recommended Dietary Allowance (RDA) team.
Challenges (also is common with any other diets),
Food Allergies,
Food intolerance,
Aflatoxins avoidance.
For any kind of challenge in the above, you should bypass, and go to the next ones in the same category of foods or choose the suitable ones by considering the low insulin index score.
End of your target time
In general, any nutrition used for treating, benefiting or curing you is done at the cost of other valuable nutrients by limiting and stopping it, to get the maximum benefits.
You might have followed a particular pattern of the diet for fat loss by your limited choices to get the maximum benefits and also by reducing conflicts (such as reduced intake of foods that have high FII) and complications (such as reduced intake of high toxin foods) in pursuing the program.
Once you reached the goal, don’t continue the same pattern. You missed many of your favourite other valuable nutrients. You should go back to your traditional healthy balanced food. Always watch your calories. Do not over eat. Never forget your aerobic and anaerobic exercise trainings. Maintain muscle mass, strength and endurance.