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Interestingly, children have a greater capacity to effectively use ketone bodies for energy than adults Ketone bodies, particularly one molecule called beta-hydroxybutyrate BHB , have been shown to protect your brain.
While not entirely clear, the effects of BHB on the brain could help explain the increased focus that long-term ketogenic dieters report However, studies suggest that these effects are limited to specific populations like children and teens with morbid obesity or those with sleep disorders 16 , 17 , 18 , One study in 14 healthy men found that those on a ketogenic diet experienced increased deeper sleep but reduced rapid eye movement REM sleep.
REM sleep is important because it activates brain regions associated with learning A different study in 20 adults found no significant correlation between ketosis and improved sleep quality or duration 13 , Though advocates claim that fat adaptation improves sleep, increases focus, and decreases cravings, research is mixed.
Therefore, more studies are needed. One month study in people in Italy found some benefits, but fat adaptation was not described. Yet, those who developed the condition reported a much higher carb intake than what keto allows On the other hand, a week study in 83 people with obesity revealed that the keto diet improved cholesterol levels The keto diet can be difficult to maintain.
Short-term effects include a cluster of symptoms known as the keto flu , which includes fatigue, brain fog, and bad breath Plus, some reports indicate the diet could be associated with liver and bone damage Over the long term, its restrictions may trigger vitamin and mineral deficiencies. It may also impair the gut microbiome — the collection of healthy bacteria living in your gut — and cause unpleasant side effects like constipation 24 , Additionally, given that very low carb diets are associated with an increased risk of atrial fibrillation, those with heart conditions should consult their physician before implementing keto Finally, people with gallbladder disease should not adopt this diet unless directed to do so by a healthcare provider, as increased fat intake can exacerbate symptoms like gallbladder stones.
Prolonged intake of high fat foods can also increase your risk of developing this illness Although more research is needed on the effects of fat adaptation, long-term keto dieting may be unsafe for those with heart conditions, type 2 diabetes, or gallbladder disease. Fat adaptation is a long-term metabolic adjustment to ketosis, a state in which your body burns fat for fuel instead of carbs. Any spike in sugar instantly suppresses the signalling effects of ketones , and has the body retracing its steps down the adaptation ladder.
You then have to wait till the next spell of ketosis, which might not come until the last few hours of the next fast. But with all that being said, shifting back and forth between the glycolytic sugar and lipolytic fat systems is far more beneficial than simply camping in carb camp. In this sense, even without opting for a low carb diet, you can gain a lot of benefits just by skipping a meal or two.
With that mind, it would be smart to taper off on sugar before making the full commitment. Simply changing to high fiber, low GI sources would be a significant step in easing off the glycemic rollercoaster that would otherwise be taking place on a daily basis. For instance, if your current carb sources are the traditional sort, such as rice and bread, you could make straight swaps for chickpeas and sweet potatoes, while increasing the portions of vegetables and protein on your plates.
Protein plays a major role in keeping blood sugar stable, making it great for transitioning between high carb and high fat diets. If you go through cycles of bulking and cutting , like any rational lifter, then the last stretch of weight gain could be used to make the changes. At least not yet. For the best effects, you can fit the Low GI within an intermittent fasting protocol. The fasts can last for hours, and will combine well to control blood sugar.
The typical eating pattern sees continuous spikes of glucose and insulin, which acts to blunt the levels of ketones and fat oxidation. You could do the time, wrap up and retreat to a more moderate all-inclusive dieting style, and reap the benefits for the years to come. Keto Life. In People Profiles Meet Dr.
In Fitness Keto for the Endurance Athlete. Remote Care for Obesity, Diabetes, and Beyond. Share your Keto Success Story. You can cycle in and out of ketosis with greater ease. Unhealthy cravings disappear. References 1 Impact of time since last caloric intake on blood glucose levels, European journal of epidemiology. Neuroprotective and disease-modifying effects of the ketogenic die, Behavioural pharmacology.
Long-term effects of a ketogenic diet in obese patients, Experimental and clinical cardiology. The effect of a ketogenic diet versus a high-carbohydrate, low-fat diet on sleep, cognition, thyroid function, and cardiovascular health independent of weight loss: study protocol for a randomized controlled trial, Trials. The effect of a ketogenic diet versus a high-carbohydrate, low-fat diet on sleep, cognition, thyroid function, and cardiovascular health independent of weight loss: study protocol for a randomized controlled trial SOURCE:.
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