The Ketogenic Diet: A Detailed Beginner’s Guide to Keto is a comprehensive eBook that provides an easy-to-follow overview of what the keto diet is, why it works, and how to get started on the diet. This book is great for anyone who wants to lose weight, even if they’ve never done weight loss before. The authors, John Barban and Michael Allen, offer solid advice for anyone wanting to get started with the keto diet. They cover what happens when you are using the diet, how to avoid common mistakes when you are working out, and what foods to eat and not eat on the diet.
The one thing that the book doesn’t cover that I found lacking were recipes for the actual meals. The three pages that the book contains include the basics of the keto diet. They include a diet log that shows your daily calorie intake and total amount of carbohydrates, protein, fat, fiber, and vegetables. On each day, you are also instructed to make one of several recipes that are appropriate for that day’s nutrition goals. Some of the more popular recipes include: guacamole, steak, cabbage, rice, and beans.
The authors do not offer much instruction for those wanting to go beyond a low carb diet. They do point out that one study found that people with type 2 diabetes increased their lifespan by over 5 years when they followed this type of diet. However, one study found that only 6% of participants who followed the ketogenic diet for twelve weeks experienced any significant changes in their blood sugar levels. Participants of this diet also increased their muscle mass and decreased their body fat. One of the biggest concerns is whether or not these diets are truly effective at all.
The diet promoters will tell you that there is nothing harmful about a ketosis diet. This is despite the Atkins and South Beach programs being heavily publicized as the fountain of youth. What is meant by ketosis is a state of physical ketosis wherein the body will go into a ketosis-like condition where it burns fat for energy. This is how ketones are created in the absence of enough carbs in the diet. In order to avoid ketosis, it is recommended that diabetics avoid carbs such as bread, rice, pasta, potatoes, and sweets.
The ketogenic diet promoters claim that protein intake should be kept low during this process. The problem with that is, that studies have shown that ketones actually have a greater effect when protein intake is high. In other words, the body’s ketones will be made, but then they will not be burned when the body goes into ketosis. Therefore, the high protein diet may help the person lose weight initially, but over time, the body’s ketones may increase and the weight gain may occur as a side effect.
Another concern is whether the ketogenic diet is good for people with diabetes because the ketones affect the production and release of insulin. Some studies have shown that ketones have an increased effect on insulin sensitivity, which means that they may help regulate the blood sugar levels. However, in a study involving young children, whose mothers had already been diagnosed with type II diabetes, it was found that there was no significant improvement in the insulin sensitivity as a result of the ketogenic diet. In addition, some of the children in this particular study did show some improvement in their blood sugar levels, but their improvement was only temporary and they regained their previous weight.
The study found that in some cases, the ketogenic diet may help the control of diabetes and increase insulin levels, but there is no significant benefit to controlling blood glucose levels. This may help to explain why some doctors prescribe the diet for patients who have type II diabetes. They may be able to improve the patient’s health by helping them reduce their risk for future health problems. However, more research is needed to determine if the diet indeed has a beneficial effect in reducing cardiovascular diseases and type II diabetes.
The ketone levels are maintained by the liver and can be replenished once eating a healthy diet. The liver needs to regulate ketone levels so that you can maintain your optimal weight without gaining too much or losing too much weight. This is why most weight loss supplements and pills also contain mct oil. It helps to regulate the ketone levels and may help with weight loss.
Negou Seid is a Software Engineer, Business owner and loves writing useful blogs.