Your diet plays a huge part in making you fit. As your nutritionist and your trainer will tell you, weight loss and muscle gain is 70% diet and 30% exercise and lifting the weight. So you can imagine what role diet plays in your fitness regime. It is of no wonder then that there are so many kinds of diets available for you to check. One of these diet formats that is gaining quite a popularity is the ketogenic diet. It has become so popular that most fitness trainers are recommending it to their clients. But before you jump into the craze, first take a look at the diet in-depth.
What is ketosis?
To go into the ketogenic diet, you will first have to understand the concept of ketosis. Ketosis is a state of the body where it breaks down body fat to release energy. This state is achieved by raising the level of ketones in the blood, which is ultimately used by the body as fuel. These ketones are never stored in your body; the excess ones are excreted out of your body through urine.
Now, a ketogenic diet is a diet which will let you consume any food that will promote ketosis in your body. Ketogenic diet prevents consumption of carbohydrates completely or to a maximum point, as carbohydrates block the formation of ketones. Moreover, carbohydrates also elevate insulin, which blocks the release of body fat resulting in the reduction of fatty acids which were making their way to the liver for converting into ketones.
Proteins are also prohibited to some extent in ketogenic diets. To give you an approximate idea, a ketogenic diet must contain 5% carbohydrates, 20% protein and 75% fats.
Cautions & limitations of a keto diet
While you are excited to go into a keto diet you must know what should be the bar of your diet experiment. When you are planning to make keto diet your ultimate diet then take heed of the following cautions as diet is everything that determines your good health. So take step accordingly.
If you don’t have a gallbladder
An absence of a gallbladder will pose serious problems when you go on a general keto diet. As keto concentrates on fats, if you don’t have a gallbladder, these fats will be harder to digest. But this doesn’t mean that you can’t go on a keto diet, just consume shorter chained fats like MCT or coconut, which are easier to digest and you are good to go.
A chance of kidney stones
Ketones are acidic and their presence in your urine increases a chance of uric acid and calcium oxalate stone formation. Still, there is a way. Include potassium citrate in your diet. This alkalinizes the urine and prevents any stone formation. Lemon juice is rich in potassium citrate; you can drink it with water and salt and follow a keto diet as usual.
Stunted growth in teens and children
Keto diets have shown to prevent growth in your body. As you are cutting down carbohydrate intake, insulin-like growth factor 1 is not produced and hence restricts your growth. Teens and children who are growing should not follow this diet.