Research a Diet

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Research a Diet: Eugenia Trevino, Madison Vasquez, Megan Whitney, Libby Zunker. KETO Diet 1. What is the origin of your diet? The ketogenic diet gained popularity as a therapy for epilepsy in the 1920s and 30s, offering an alternative to non-mainstream fasting. However, the diet was eventually abandoned due to the introduction of new anticonvulsant therapies, which failed to achieve epileptic control in around 20% to 30% of epileptics. Fasting has been studied for thousands of years, with ancient Greek and Indian physicians mentioning its role in epilepsy management. The first modern scientific study on fasting as a cure for epilepsy was conducted in France in 1911, where twenty patients followed a low-calorie, vegetarian food plan combined with fasting. American Bernarr Macfadden popularized the idea of fasting as a means of restoring health, and his student osteopath Hugh Conklin introduced fasting as a treatment method for controlling epilepsy. In the 1960s, research showed that more ketones are produced by medium-chain triglycerides (MCTs) per unit of energy, leading to the creation of the MCT diet in 1971. (News-Medical.net, 2023). 2. What are the "rules" of your diet? The low-carb, high-fat ketogenic diet, commonly referred to as the "keto diet," is intended to change the body's metabolism from using glucose as its main energy source to using fats, resulting in a state known as ketosis. Ketosis is when ketone bodies collect in the blood. To begin with, the fundamental idea behind the keto diet is to consume more healthy fats and significantly less carbohydrates. Generally speaking, the diet advises keeping daily carbohydrate consumption to 20–50 grams, or 5–10% of total calories. Because of this restriction, the body is forced to burn stored fat rather than carbs for energy. Second, a modest protein intake is emphasized by the ketogenic diet. Overconsumption of protein can disrupt ketosis since it can be transformed via a process known as gluconeogenesis into glucose. As a result, those who follow a ketogenic diet generally strive for a moderate protein consumption, which is equivalent to 20–25% of daily calories. Subsequently, the keto diet's main goal is to replace the decreased carbs with healthy fats. A variety of foods and drinks, including avocados, almonds, seeds, olive oil, coconut oil, butter, and fatty fish or meat cuts, should provide these fats. The goal is to obtain between 70 and 75 percent

of daily calories from good fats. This high-fat diet is necessary to keep the body in a ketogenic state and to supply energy. Prioritizing nutrient-dense foods is also essential to ensuring that you get enough vitamins, minerals, and fiber in your diet. Even though the ketogenic diet excludes several food groups, it's crucial to include non-starchy, low-carb vegetables like leafy greens, broccoli, cauliflower, and bell peppers in order to maintain optimal nutrition and support gut health. While on the ketogenic diet, it's also very important to stay hydrated. During the first adaptation period, the "keto flu," which can induce dehydration, exhaustion, and headaches, is one of the diet's possible adverse effects that can be fought off by drinking lots of water. Last but not least, it's critical to remember that not everyone can follow the ketogenic diet, particularly if they have certain medical concerns like pancreatitis, liver illness, or issues with fat metabolism. Before beginning the ketogenic diet, it is strongly advised to speak with a healthcare provider or a qualified dietitian to make sure it is in line with your unique needs and health goals. Though they vary widely, all ketogenic diets prohibit foods high in carbohydrates. Fruit juices, potatoes, corn, and other starchy vegetables, as well as carbohydrates from whole and refined grains like breads, cereals, pasta, rice, and cookies, may be among the items that are readily apparent. Legumes, beans, and most fruits are among those that might not be as apparent. Foods strong in saturated fat, including processed meats, butter, lard, and fatty cuts of meat, as well as foods high in unsaturated fat, like nuts, seeds, avocados, plant oils, and oily foods, are generally permitted on ketogenic diets. Overall, the keto diet is a controlled eating strategy that prioritizes high-fat food intake, limits carbs, and moderates protein intake in order to achieve and sustain ketosis. Individuals can attain their intended health goals while being aware of potential health concerns by adhering to these rules and guidelines. ( Diet Review: Ketogenic Diet for Weight Loss , 2019). 3. What are the positives of following your selected diet? There have been a multitude of studies done to figure out the benefits of a ketogenic diet. Some of these potential benefits are reducing cancer, improving your microbiome, reducing your risk of diabetes or helping you manage your diabetes, weight loss, and lower your risk of cardiovascular disease. It reduces your risk of cancer because it helps to lower the insulin levels in your body and cell proliferation signals. It also can make a cancer patient better able to do chemotherapy and radiation. The keto diet also works to improve your microbiome. It does this by improving insulin resistance, dyslipidemia, and inflammation which increases genetic

diversity in the gut. Another benefit is that it is helpful for managing diabetes. It actually reduces the body’s insulin requirements and reduces HbA1c. The keto diet can also help lower your risk of developing cardiovascular disease. It does this by lowering the “bad” cholesterol levels in your body and increasing the “good” cholesterol levels. Finally, one of the main reasons people go on a keto diet is because it can help you lose weight. This type of diet can actually help reduce your appetite and reduce your visceral fat. This, in turn, helps you lose weight. (Dowis & Banga, 2021b). 4. What are the downsides of following this diet? While the Keto diet has been proven to have some pros, it also has some negative qualities. This diet can be difficult to sustain because of the tight restrictions it places on food. It can be hard to keep up this diet and many may try and then revert back to old eating habits. Because of the restrictive nature of this diet, you may not receive the nutrients, vitamins, minerals and fibers that you need. The absence of these can leave people feeling tired, groggy and even constipated. Keto can also have negative effects on heart health because of the increased fat intake. Doctors have reported that they see increased lipids (fats) in the bloodstream of patients partaking in the keto diet. This can display an increase in the risk of developing cardiovascular disease. Dehydration can also be a byproduct of the keto diet because in ketosis the body gets rid of glycogen from the bloodstream which holds water. There can also be negative effects mentally with the way people perceive and respond to food. This can lead to an unhealthy relationship with food and psychological distress. (Northwestern Medicine Staff & Northwestern Medicine, 2019). 5. Would you recommend this way of eating? Megan- Personally, I do not think I’d recommend this way of eating unless you had a nutritionist helping you plan and make meals. This is a tricky diet to maintain because one wrong food/deviation can take you out of ketosis. Ketosis is the main goal of this diet and is where all the benefits arise from. However, if you have the right resources to plan and maintain your diet and people to help hold you accountable, this diet could be very beneficial. Madison - In my opinion, I would not recommend partaking in the keto diet. It is a very intensive diet and without the proper nutrition and assistance, it can be difficult to maintain. I believe that the cons such as the “keto flu”, restrictive nature of the diet, digestive issues, and overall

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nutritional deficiencies do not outweigh the pros. However, with the proper maintenance with the help of consulting a healthcare professional or registered dietician could help one reach their health goals. Eugenia- I would not recommend this diet to anyone who is wanting to have a healthier lifestyle. This diet is hard to maintain because you need to have your days extremely organized and structured in order to follow the rules it has. Restricting someone to eat the foods these diets prohibit may result in starting to feel tired and constipated. If anyone is interested in starting with the KETO diet, it is important to consult it with someone professional to have the correct information. Libby- I would not recommend this diet to anyone because while it can produce weight loss it can also be damaging to your health. I think to do this diet effectively you have to be extremely structured and work to find the balance of being in ketosis and maintaining a healthy body and healthy relationship with food. Fighting fatigue, dehydration and constipation may not outweigh any weight loss benefits that may come. If a medical or dietary professional were to recommend this diet due to diabetes or cancer, I feel like it would be beneficial and taken as a consideration to better the health of a patient. If you would medically benefit from this diet and can sustain the rigid structure of a keto diet then I feel like it can be beneficial, otherwise I feel like it would not be the best option available. Work Cited News-Medical.net. (2023, June 20). History of the ketogenic diet . https://www.news-medical.net/health/History-of-the-Ketogenic-Diet.aspx Diet Review: Ketogenic diet for weight loss . (2019, May 22). The Nutrition Source. https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/ketogenic-diet/ #:~:text=The%20ketogenic%20diet%20typically%20reduces,and%2010%2D20%25%20protein . Dowis, K., & Banga, S. (2021b). The Potential Health Benefits of the ketogenic Diet: A Narrative review. Nutrients , 13 (5), 1654. https://doi.org/10.3390/nu13051654 Northwestern Medicine. (n.d.). Pros and cons of the ketogenic diet . https://www.nm.org/healthbeat/healthy-tips/nutrition/pros-and-cons-of-ketogenic-diet

Research a Diet

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