Finding yourself confused by the seemingly endless promotion of weight-loss strategies and weight loss programs? In this series, we have a look at some popular dietsand evaluate the research behind them. What is it? The low carb keto diet is a low-carbohydrate, fat-rich eating plan which has been used for centuries to treat specific medical conditions. In the 19th century, the ketogenic diet was frequently used to aid control diabetes. In 1920 it was introduced as an effective remedy for epilepsy in kids in whom medication was ineffective. The ketogenic diet has also been tested and used in closely monitored settings for cancer, diabetes, polycystic ovary syndrome, and Alzheimers disease.
However, the diet program is gaining considerable attention being a potential weight-loss strategy as a result of low-carb diet craze, which began in the 1970s with all the Atkins diet (a really low-carbohydrate, high-protein diet, which had been a commercial success and popularized low-carb diets to a different level). Today, other low-carb diets such as the Paleo, South Beach, and Dukan diets are all rich in protein but moderate in fat. On the other hand, the ketogenic eating habits are distinctive for its exceptionally high-fat content, typically 70% to 80%, though with merely a moderate consumption of protein.
The premise from the ketogenic diet to lose weight is that if you deprive your body of glucosethe main way to obtain energy for many cells in your body, which can be obtained by eating carbohydrate foodsan alternative fuel called ketones is created from stored fat (thus, the word keto-genic). The brain demands probably the most glucose in a steady supply, about 120 grams daily, as it cannot store glucose. During fasting, or when very little carbohydrate is eaten, your body first pulls stored glucose from your liver and temporarily stops working muscle to release glucose. If this type of continues for 3-4 days and stored glucose is fully depleted, blood degrees of a hormone called insulin decrease, and the entire body starts to use fat as the primary fuel. The liver produces ketone bodies from fat, which is often used in the lack of glucose. 
When ketone bodies accumulate inside the blood, this is known as ketosis. Healthy individuals naturally experience mild ketosis during periods of fasting (e.g., sleeping overnight) and extremely strenuous exercise. Proponents in the ketogenic fat loss claim that when the eating habits are carefully followed, blood degrees of ketones should not reach a harmful level (referred to as ketoacidosis) as the brain will use ketones for fuel, and healthy individuals will typically produce enough insulin to stop excessive ketones from forming.  How soon ketosis happens and the number of ketone bodies that accumulate within the blood is variable from person to person and is dependent upon factors such as body fat percentage and resting metabolic process. 
What exactly is ketoacidosis? Excessive ketone bodies can certainly produce a dangerously toxic level of acid within the blood, called ketoacidosis. During ketoacidosis, the kidneys begin to excrete ketone bodies in addition to body water in the urine, causing some fluid-related weight loss. Ketoacidosis usually occurs in people who have type 1 diabetes because they do not produce insulin, a uwrqor that prevents the overproduction of ketones. However in a few rare cases, ketoacidosis has become reported to happen in nondiabetic individuals following a prolonged suprisingly low carbohydrate diet. [4,5]
There is certainly not one standard ketogenic diet using a specific ratio of macronutrients (carbohydrates, protein, fat). The ketogenic diet typically reduces total carbohydrate intake to less than 50 grams a dayless than the amount found in a medium plain bageland could be as low as 20 grams per day. Generally, popular ketogenic resources suggest an average of 70-80% fat from total daily calories, 5-10% carbohydrate, and 10-20% protein. For a 2000-calorie diet, this means about 165 grams fat, 40 grams carbohydrate, and 75 grams protein. The protein amount on the ketogenic eating habits are kept moderate in comparison with other low-carb high-protein diets, because overeating protein can prevent ketosis. The amino acids in protein could be changed into glucose, so keto diet for dummies specifies enough protein to preserve lean body weight including muscle, but that will still cause ketosis.
Many versions of ketogenic diets exist, but all ban carb-rich foods. Many of these foods may be obvious: starches from both refined and whole grain products like breads, cereals, pasta, rice, and cookies; potatoes, corn, along with other starchy vegetables; and fruit juices. Some that might not be so obvious are beans, legumes, and many fruits. Most ketogenic plans allow foods loaded with saturated fats, including fatty cuts of meat, processed meats, lard, and butter, as well as sources of unsaturated fats, including nuts, seeds, avocados, plant oils, and oily fish. Depending on your way to obtain information, ketogenic food lists can vary greatly and even conflict.