The term ketogenic is a combination of two words, ‘KETO’ and ‘GENIC’. The word Keto means Ketosis and Genic means generation/production. It’s a diet that stimulate the production of ketones in human body. This blog is a basic keto diet history and introduction.
History Of Origin Of Keto Diet
Ketogenic diet was first used in the treatment of epilepsy patients in 1921 by Russel Wilder. He was the one who coined this term. Ketogenic diet has it’s own place in medical science as a therapeutic diet in the treatment of pediatric epilepsy. The use of ketogenic diet for rapid weight loss is a relatively new concept.
What Are Ketones
As we all know, our body requires energy to function properly, even a blink of eyelid consumes energy. The easiest source of energy for body is glucose which is obtained from sugars or carbohydrates in the diet we consume.
Glucose is the first line of energy resource. Fats are the second line. Body utilizes carbs and sugars for energy production and glucose is released into the blood stream and when fats are metabolized ketone bodies are released and utilized as energy resource.
When Ketones Are Formed
When body utilizes second line of energy resource (Fat), then ketones are formed. But why body utilizes second line instead of first line? This happens when we starve or when the calories intake or carbs intake is inadequate to fulfil the energy requirements.
So, by now most of you must have understood the purpose of eating a ‘Ketogenic Diet’. Ketogenic diet is particularly designed to minimize carbs and sugar intake and maximize the intake of fat. This induces the body into a state of Ketosis.
The main aim is to achieve a state of Ketosis, not by starving on calories but by starving on carbs. It take weeks for a body to adapt to this state. During these initial days, one can experience a cluster of symptoms like Fatigue, Irritability, Fogginess in thoughts, sleep disturbances, constipation.
Keto Diet Plan
Although every body is unique and so are the requirements, a basic keto diet composition is:
- Fat contributes 60 to 75 % of calories.
- Protein contributes 15 to 30 % of calories.
- Carbohydrates contributes 5 to 10 % of calories.
Ketogenic Diet Varieties
There are three different types of ketogenic diet:
- Standard Ketogenic Diet (SKD): The typical composition contains 70% fat, 20% protein, and only 10% carbs.
- Cyclical ketogenic diet (CKD): It includes 5 days of ketogenic diet and 2 days of carb rich diet.
- Targeted ketogenic diet (TKD): This primarily is a ketogenic diet schedule, but allows small intake of carbs before intense workouts.
SKD is the most studied and most commonly practiced variant. Rest two are for professional athletes and muscle builders.
Thanks For Reading!!!
Some Must Reads: