Enhanced Keto is about putting the body into a state where you have to use lipids as energy, as explained in one review in the Journal of European Nutrition. As a result, a substance called a ketone body is used as energy, not by carbohydrates, but by decomposition of fat present in the blood. By making this ketosis state, it is easy to lose weight.
In other words, the condition of ketosis is that the body is adapting to fat, and it is burning more fat than otherwise, said Toronto administrated dietitian Andy Desantis. It is not impossible to create this condition.
Because many people get too fat by overeating carbohydrate, especially overeating processed sugar, making a ketone body diet and giving up carbs is also the quickest way to reduce calories. Besides, it says that ketone body diet has a lot of fat in research, and it makes me feel a fullness and also has the effect of suppressing the appetite. However, it is essential to remember that the diet not initially designed for dieting, says Desantis.
There are many misconceptions when using a ketone body diet for weight loss. Therefore, I gave five misconceptions about the ketone body diet and examined how to use this diet method for dieting.
Enhanced Keto and ketoacidosis are the same.
As described above, ketosis is a condition in which the body is in the “fat burning mode,” and it is only when the body consumes the accumulated fat as energy to form a ketone body. However, Jim White’s dietitian, owner of Jim White Fitness and Nutrition Studio, notes that ketosis and ketoacidosis should not be confused.
Ketoacidosis is a potentially life-threatening condition in which blood generally found in patients with diabetes becomes acidic.
Ketoacidosis, which occurs when there is an excess of ketone bodies, can also happen to people on a ketone body diet, as described in a paper published in 2017 in The Strength and Conditioning Journal. Symptoms of ketoacidosis include abdominal pain, weakening of the body, thirsty, puffy, conscious awareness, blurred in front of eyes.
Ketone Body Diet is a High Protein Diet
To keep the condition ketosis, but not ketoacidosis, you have to increase rather than decrease the protein, explains Kelly Loel, a researcher and dietitian at Rush University. According to Lowell, who also teaches the ketone body diet, the misconception that the ketone body diet is a high-protein diet is the most dangerous of the myths related to the ketone body diet.
It is because as the number of protein increases, the amino acids contained in the protein are degraded to increase the ketone body. It is suitable for ordinary people who are on a diet, but since those who are on a ketone body diet already have many ketone bodies in the blood, there is a possibility that the ketone body will increase further and cause ketoacidosis. Loel advises when it gets higher. Furthermore, if you consume too much protein, it will be converted to glucose, causing the blood sugar level to rise sharply, which will be the opposite effect of ketogenic. It is not good.
So how much protein should I eat if I use a ketone body diet?
By taking between 6% and 8% of the daily calories from protein, you can eliminate the risk of ketoacidosis while maintaining ketosis, White says. On the other hand, 2% to 4% of carbohydrates is a standard. If the target calorie intake of the day is 2000-cal, the protein should be 30 to 40g. It is about two eggs or 85g of chicken breast meat.
For those who want to increase their muscles, the reason the ketone body diet is not proper is that they can not increase protein intake so much, the Journal of the Academy of Nutrition and Dietetics explains.
You may take anything as lipid
If you think that you don’t have to worry about fats with an Enhanced Keto diet, experts say that you should not consider only saturated fatty acids.
According to the Journal of American College of Nutrition, replacing saturated fatty acids such as bacon, sausage, and ham with unsaturated fatty acids such as walnut, flaxseed, and fish is the most effective way to reduce the risk of cardiovascular disease. I say It seems to be more effective than just lowering lipids. Some studies say that processed meat like bacon raises the risk of cancer.
“When it comes to dieting ketones, it’s good to take Mediterranean essence,” says Lowell. “Let’s take most of the fat from good extra virgin olive oil, nuts, and seeds, fatty fish.”
The brain works properly without carbohydrates
You should have experienced that you would be somewhat stunned before noon. Or, if you’re hungry and frustrated, you should know what happens if you have enough sugar in your blood. In such a situation, the brain cries out that it gives glucose, which is the energy most convenient for the brain.
White says, especially when you started the Enhanced Keto diet, you should feel your brain wanting glucose. Is it because that about 100g of carbohydrate is needed every day, but the ketone body diet suppresses intake up to 50g if it is small.
Until you get used to using fat as energy, you may be hungry or frustrated, or it may be like it was before lunch. But once you get used to it, the brain can also be fueled with ketones, but according to White, it can take weeks or months to achieve this condition.
Dieting must take time
Ketone body diets are easy to follow for people who like oily things, are not good at calculating calories, but it is not a pain to stop carbohydrates. But according to a 2017 study, dieting isn’t supposed to be a long term.
The main reason is that the longer you keep your Enhanced Keto diet, the more likely it is that you will lose muscle mass. Not only does muscle strength and muscle tone decrease, but lean muscle mass decreases, and so does metabolism. In other words, as you lose weight, you also lose calories burned.
Researchers point out that although the ketone body diet is effective for losing weight in a short period, it is better not to do more than a few weeks at a time. For example, it is better to limit to only when exercising hard in the gym. And it’s better to increase your carbohydrate and protein intake before you increase your exercise load. However, it is true that “we can make the metabolism flexible” by dieting ketone body so that the body can use multiple things as an energy source, and it is sufficient for health and weight loss.