The Ketogenic Diet (Keto Diet) Can Maintain Your Body Metabolism

The Ketogenic Diet (Keto Diet) Can Maintain Your Body Metabolism ~ Diet Healthy Tips

For people who want to lose weight, or just want healthy and strong usually do diet and exercise. There are various sports aerobics, weight lifting, HIIT, etc. But the point is to move on. Though the most significant in weight loss is a diet rather than just exercising, but the diet there are so many kinds. And the diet there are various types and different until there is a contradictory.

Which diet is the most ideal?

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Actually all types of diets are useless, because usually the diet is only temporary, once the weight has gone down, the diet stopped. Finally, since the root of the main problem is not corrected (ie hormonal imbalance, especially the insulin hormone), many diets fail in the long run. Weight back up, even if one-one diet, body metabolism can be damaged. It is best to change your diet, lifelong eating the most healthy diet to regulate internal hormonal balance in the body. One of the most optimal diet for hormonal balance is the ketogenic diet, or so-called keto diet.

What is a ketogenic diet?

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Let's look directly at the presentation of one of these diet experts. Professor Dr. Jeff Volek has been studying for 15 years about how the effects of carbohydrate restrictions on humans. And he has been studying all the low-carbohydrate diet research that has been studied for the last few decades.

This is important especially for our bodies where metabolism is mostly very dependent even addicted to carbohydrates, especially rice and snacks. Why is it important to restrict carbohydrates? Is not it a source of energy? The problem is, the carbohydrate fuel storage tank inside our bodies is very small, whereas the fat fuel storage tanks on the body can be immense. Which is better to be a source of energy? Look for a source of energy that has the highest energy reserves which is natural by nature human fuel: fat. The calories from stored fat can be tens of times even hundreds of times (for the overweight) more than the calories from the sugar tank, why do not we take advantage of these fatty fats as fuel power? This is actually most people accumulate fat with excessive carbohydrate consumption. How can people over eat karbo / sugar? Let's look at the process. Our human savings are fuel tanks, there is a small carbo tank (only about 2000 calories at full) and there is a fat tank that can cost tens of thousands of calories.

Furthermore, if we eat foods high in carbohydrates then after digested, all carbohydrates that will become sugar in the blood. The resultant glucose from eating carbohydrates can be tens of times more than the sugar in the blood that is just a spoonful of two spoons alone in 5-6 liters of blood. Increase in blood sugar is dangerous (just remember diabetes), then the body exerting the hormone insulin to lower it. Insulin directs this glucose-carbohydrate into a storage tank called glycogen in the muscles and liver. In a glycogen tank in the liver only 100 grams only, the remaining sugar is converted into saturated fat triglyceride alias and directed to fat storage tanks in the body.

- After insulin in action, blood sugar will go down even tend to low. This makes people so limp and want to go back to eating or snacking sweet.

- Insulin delivers sugars from the digestion of these carbohydrates to the body's cells Tissues of the brain and muscles to be burned or stored immediately.

- Worse, as long as insulin levels are still high in the body, the existing fats will not be used.

- Fat burning stops and fat oxidation becomes impaired.

- The fat is stored, buried and buried more and more.

If you are still healthy, glucose as a result of eating carbohydrates will be burned in the brain and muscles and stored in the form of glycogen in the muscle.

But for those who have excessive eating of carbo / sugar every day for years, his metabolism must have been disturbed.

This metabolic disorder causes the sugar to be directed to the liver or the liver and because the glycogen tank has a small here (just as a buffer that keeps blood sugar levels), then the process of lipogenesis occurs :

- Lipogenesis is the manufacture of saturated fats or triglycerides of glucose.

- Then this saturated fat dipacking with VLDL cholesterol transport to the blood circulation.

- The tip of this unfinished metabolism is a problem in the circulation of blood or heart, overweight to obesity, and type 2 diabetes.

If you continue to eat high carbohydrates when the hormone insulinnya already problematic (hyperinsulinemia and resistance) then the fat tank will be larger, the body becomes fat or still thin but high blood fat and fatty liver.

At risk of obesity, diabetes, and heart attacks.

Then how optimal?

The optimal is to switch from a metabolism that digests many carbohydrates into a fat-based metabolism.

Being a true fat burner.

Even 98 percent of people throughout its history (hundreds of thousands to millions of years ago as early humans) use fat as the main fuel, it is only in the last few years that humans have started to consume carbohydrates since the agricultural days.

Consumption of carbohydrates into sugar causes many problems than in metabolism, overweight, to diabetes. Carbo metabolism produces free radicals that suppress the immune system and harm health and ROS (reactive oxygen species) that can damage DNA, proteins as well as fats, cells, enzymes, causing tumors and cancer.

A fat-based metabolism produces ketones instead of glucose and lowers ROS in the process of burning energy in the mitochondria in cells. Being a fat burner means reducing the risk of being overweight or chaotic metabolism, and avoiding diabetes. The body gets more fit and active! Today, high-performing athletes also take advantage of ketogenic diets with fat and ketone fuel for maximum achievement. Carbohydrate-fueled athletes (with carb-loading terms) will be prone to bonking alias exhaustion due to a small sugar tank than a fat tank. To be a fat burner we must reduce the consumption of carbohydrates including sugar.

A study showed that for several weeks the carbohydrate intake was reduced, oxidation or fat burning increased until if the carbo / sugar consumption was raised again, the fat burning was reduced again.

Being a fat burner by limiting carbohydrates is the essence of the ketogenic diet.

But before going into the discussion of this ketogenic diet, let's look at some of the existing terms to be more clear.

- Ketosis is a condition in which the body produces ketones, ketones are a fuel source of energy derived from fat and can be used by all cells (except liver) and ketones is good especially the brain that can not burn fat but often dependence on sugar, this ketone is the source Fuel for the brain that is superior to glucose.

- Nutritional ketosis means a ketogenic diet by limiting carbohydrate intake so that the body produces a measurable level of ketone in the blood of more than 0.5mM to ideally no more than 3 to 5 mM alone with a health purpose (not even pain). Condition, the hormone insulin and blood sugar levels should be low.

- Ketoacidosis: This is a disease condition, which is the effect of diabetics (it could be alcohol) and high blood sugar but the level of ketone in the blood can be more than 10 mM even several times higher (this is a dangerous ketoacidosis Please distinguish from ketosisic conditions on a healthful ketogenic diet).

Keto-Adaptation is a period where the body has used fat as the main fuel for energy, it takes several months until the body is efficient and sometimes the ketones are wasted a little bit so when measured ketonnya not too high as in the beginning which is still not effective and ketonnya much wasted.

What is the origin of ketones?

Ketones derived from saturated fats will be oxidized in the liver in the form of fatty acids, and the yield of unoxidized fats will be converted to ketones, in the form of Acac or acetoacetate and β-hydroxybutyrate as one of the sources of glucose replacement energy. For example in the human brain that has limited carbohydrate intake will replace glucose with this ketone as fuel energy.

Ketones is what makes humans can survive non-existant.

If there is a time of hardship, hunger, difficulty getting hunted or food, the human brain can still be active by using ketones derived from these fats even though there is no food or carbohydrate / glucose intake. In a controversial experiment in the 1960s, some people were starved for several weeks. Ketone levels rise up to more than 5 mM, then injected insulin! His blood sugar drops dramatically because of this insulin injection from 70 mg / dL to 25 mg / dL, are they immediately lying on the floor and coma? Apparently not, with blood sugar as low as that they can still live and there is no symptoms of hypoglycemia or low blood sugar because under ketosis conditions. Keton makes a bonk-proof man aka Anti-bruise

Ketones make someone anti-tepar, strong though not eating alias fasting. Different with carb / sugar eaters who have bad metabolism, eat out even sleepy and some time later hungry again. Ketosis conditions, especially those that have adapted to fat burners (keto-adapted) as have endless energy. Some strongly keto-adapted American athletes ran hundreds of kilometers in a dozen hours, capable of rowing thousands of kilometers over several days across the Pacific. So, let's make optimal body metabolism with ketogenic diet.

Again, distinguish between good ketosis conditions for health with ketoacidosis which is a disease, the difference can be up to tens of times the difference. Eating very low carbohydrates plus fasting and exercise will produce optimum ketone levels for excellent health. While ketoacidosis is a particular condition in diabetics which means there is a problem in the hormone insulin and high blood sugar makes the blood pH very acidic and dangerous. Ketoacidosis and ketosis, two very different conditions.

The optimal ketone content in the ketogenic diet is 1 mM to 4 mM, after which it is ketosis due to hunger and furthermore is a ketoacidosis pain but it will not happen if our insulin hormone is fine. This system has been designed in such a sophisticated manner in the human body for millions of years. Unfortunately many modern humans are unaware of damaging this hormonal balance system. Insulin hormone is a very important hormone in human metabolism, regulating many things including maintaining blood sugar levels and also regulating ketones. Excessive insulin to hyper will trigger resistance, make people accumulate fat to overweight (obesity) or increase blood fat levels (triglycerides), trigger fatty liver and that everyone already knows: diabetes. Therefore, we need to manage the hormone insulin to work properly, the way is to achieve optimal ketosis conditions (0.5-3.5 mMol). There are various ways to monitor ketone levels in the body:

The first method is urine, but after a few weeks in ketosis the ketone is less accurate because the kidneys can reabsorb the ketones and minimize the waste of ketones so they are not wasteful. The most accurate of course measure with a tool that uses blood or breath as a sample of ketone measurements. Back to ketones, Ketones are a fuel that can be called "clean" does not generate much free radicals and energy metabolism of ketones is very efficient by giving more ATP (unit of energy)

In fact the great keton is in addition to fuel power sources can also function as anti-oxidants and potentially anti-aging prevent degenerative diseases. During this time ketogenic diet or keto diet is considered a powerful tool for weight loss. And superior to the low-fat diet that has been popular since the 1980s.

Very Low Carbohydrate Ketogenic Diet (VLCKD) or very low carbohydrate ketogenic diet is far superior in weight loss compared to low fat diet with calorie restriction. However, the problem of weight loss is just the tip of the iceberg. The main problem is the metabolic syndrome. The chaotic metabolism due to insulin hormone imbalance will bring the problem not just overweight, it can be thin but bloated stomach. Or high blood pressure, can also high blood fat (triglycerides) followed by lipoprotein delivery of fat in the blood of LDL (considered bad cholesterol) follow-up when HDL or good cholesterol low. At risk also diabetes or at least pre-diabetic with characteristics of hyperinsulinemia and begin to insulin-resistant hormone (as well as leptin hormone as well). And many more metabolic problems under the iceberg than just weight, down to nervous and brain problems, cysts, tumors, and cancer.

In many studies, the ketogenic diet can make diabetics return to normal blood sugar without drug dependence when abstinence from eating carbo / sugar for a year. The ketogenic diet also lowers triglycerides or blood fats even after eating a fat meal, triglycerides fall by more than 50 percent!

This makes the keto diet good for the health of blood vessels and heart. In addition to triglycerides down to 51 percent (compared with a low-fat diet that can only lower blood fat to 19 percent only, the overall cholesterol profile improves. There is even an improvement in the size of cholesterol in LDL so it is not too 'bad' cholesterol and HDL as a good cholesterol increases significantly in a very low carbohydrate ketogenic diet compared to a low-fat diet (13% vs. 1%)

Even after just a few months following this keto diet, some people who were included in the ketogenic diet study improved significantly in many ways compared to low-fat diets with caloric restriction;
- Weight loss, especially body fat and in the abdomen more.

- Improved cholesterol profiles such as HDL increased, triglycerides fell considerably, LDL also decreased.

- Insulin and leptin hormones are not excessive and reduce the risk of resistance that makes the metabolism so chaotic.

And many more benefits of this ketogenic diet. The condition of ketosis, which is preferred in keto diet, produces ketones for the body other than as a source of energy (in addition to fat) also provides many benefits of metabolism. Ketones accelerate fat decay for weight loss and longer energy use (stamina) with more muscle strength. Brain and gastrointestinal health also increase thanks to ketones. And that is being studied, the role of ketones in endurance and longevity by inhibiting aging from oxidative stress, inflammation, and free radicals.

With all the above advantages, would be very good if we can produce ketones optimally (no need to excess) alias under ketosis conditions. Ketosis can be obtained if humans fast for several days. Usually water fasting or eating fast but can drink, in three days have entered ketosis condition. Even if fasting does not eat and drink, the total alias dry fasting that can be ketosis conditions at least 18 hours and at most not until two days. Exercise also helps to achieve ketosis conditions especially if the exercise while fasting. The main thing is to limit the carbohydrate intake to a minimum. How minimum, each person is different. There are under 50 grams of carbohydrates including sugar in a day he can already ketosis within a matter of weeks. There is a need to limit the carbo to under 30 grams per day for several new weeks of body producing significant ketones and start burning fat.

That is zero carbohydrate diet because it only eat from animal sources (although there are carbohydrates in the form of glycogen but at least only trace can be ignored) for example foods such as fatty meat, chicken with skin, fish but without karbo / sugar. Easier, tastier, and no dizziness measuring ketones. Expand eating fat and, if possible, fasting at least not snacking will greatly help speed up ketosis conditions. If ketosis has to be taken care not to expose carbohydrates or excess sugar, it will make us out of ketosis. So the intention to change the diet forever is not just a diet limiting karbo, but start a healthy life with metabolic improvement via abstinence karbo / sugar. Start by eating meat (or chicken, fish, free) which is tasty and likable, go from there. Furthermore, if you just started, in the first few days may experience some unpleasant symptoms but it will pass.

The transition from sugar-burners to fat burners and ketones can initially cause dizziness, nausea, weakness, difficult chapters, shaking hands, mudeng brain (sugar cooks, less ketones), palpitations, and headaches. This is due to the decrease in the hormone insulin makes a decrease in sodium or sodium that comes out through the urine. Frequent urination and threatened dehydration. The solution is easy, drink a bit more (not excessive) and consumption of salt. For example if the headache really do not need headache medicine will be useless, just stir the salt spoonful with water glass, wrong! Or mineral water containing electrolytes such as broth sauce. Over time will achieve optimum conditions keto-adapted at least 6 months. Never again will the headache even the body feel very energetic.

Okay, good luck and so healthy metabolism