About the KETO (Ketone Body) Diet ~ Nutritionist's Column Vol.31

January 02, 2021

COLUMN

The "ketone diet" has been a hot topic for some time now.
This is a diet method devised by American physician Robert Atkins, and is one of the dietary methods that is attracting attention among athletes and sports enthusiasts.

The idea is that by limiting your carbohydrate intake, you can enable your body to produce a substance called ketone bodies from fat, which will burn fat and give you a slimmer body.
When it comes to reducing carbohydrates, some people may think of carbohydrate restriction, but although it seems similar, it is slightly different.

The ketogenic diet is a dietary method that involves consuming a lot of fat and a little carbohydrate (high fat, high protein, low carbohydrate).
Carbohydrates from sources such as rice, bread, noodles, fruit, and seasonings are severely restricted, with daily carbohydrate intake limited to 40-60g , and the energy deficit caused by this restriction (60-90% of the total) is made up for by lipids.

Carbohydrate restriction, on the other hand, is a dietary method that involves consuming less carbohydrates (medium protein, medium fat, low carbohydrate).
Limit carbohydrates from rice, bread, noodles, etc., and keep your daily carbohydrate intake to 80-130g , and supplement with protein and fat.

Compared to a low-carb diet, the key to the ketogenic diet is that it is high in fat.
The aim is to improve your physical condition in a short period of time by shifting from carbohydrate metabolism, which prioritizes carbohydrates to obtain energy, to lipid metabolism, which prioritizes burning fat.
Eating a high-fat diet for a long period of time can have adverse effects on your health.
Therefore, it is important to understand the correct method and do it without forcing yourself.

Ketone bodies include acetoacetate, β-hydroxybutyrate, and acetone, and these three are collectively called ketone bodies.
This is a substance that is produced when the body has low levels of carbohydrates and fat is metabolized for energy.
Our bodies use carbohydrates and fats to create energy.
Carbohydrates are an easy-to-use source of energy for the brain and body.

However, fat is a difficult energy source to use, so in a normal diet it is used together with carbohydrates. When the amount of carbohydrates in the body becomes extremely low, fat is converted into "ketone bodies" and delivered to various tissues to be used as an energy source. (In reality, ketone bodies are converted into acetyl CoA and used as energy.)

When sugar is unavailable, the body has to find other ways to get it to work, and this other way around is ketone bodies, which are also the brain's only alternative source of energy to sugar.

The ketone diet is a diet method that aims to lead to a slim body by putting the body in a state where it prioritizes the use of ketone bodies in the blood, rather than using sugar for energy metabolism.

The key to this is the secretion of insulin, the only hormone in the body that can lower blood sugar levels.

Normally, in the glucose metabolism of carbohydrates, which we use as energy, insulin acts to store fat in the body and prevent fat from being lost.

If digested and absorbed sugar is used for energy, it will not turn into fat, but there is a limit to how quickly cells can convert sugar into energy.
Insulin lowers blood sugar levels by storing excess sugar as glycogen (a storage sugar) or fat.

When insulin is secreted, it tries to synthesize and store fat from sugar, but at the same time it suppresses fat burning. When the body is unable to burn fat as well as store it, a lot of insulin is secreted.
The more it is secreted, the more rapidly you will gain weight.
For this reason, insulin is also known as the "fat hormone."

The ketogenic diet involves limiting your intake of carbohydrates to an absolute minimum.
This makes it possible to suppress the secretion of insulin, a "hormone that makes you fat," thereby suppressing the effect of increasing fat synthesis and promoting the prevention of fat accumulation.

In addition, energy is produced from fat, and the ketogenic diet is said to be an effective way to reduce fat.
In other words, the ketogenic diet is about improving your physical condition by turning your body into a consuming body that quickly converts food into energy.

However, even if you think, "I'll try starting a ketogenic diet that involves a high-fat diet!", the reality is that it's quite difficult.
For this reason, it is said that it is easier to try a method that involves trying to avoid consuming carbohydrates in order to prevent carbohydrate metabolism, rather than consuming large amounts of lipids.

Foods that are restricted from intake: Rice, bread, pasta, potatoes, sweets, soft drinks, sugar, fruits, and other foods that contain a lot of sugar. Be careful of condiments that contain carbohydrates.

> During the first two weeks of your dietary restriction period, limit your daily carbohydrate intake to 20g, and after two weeks, try increasing the amount to around 40g.
Once you reach your goal weight, increase your carbohydrate intake to a level that doesn't make you gain weight.

>How to increase carbohydrates: Gradually increase your intake by starting with carbohydrates with a low GI value of 60 or less.
(Low GI carbohydrates are carbohydrates that do not raise blood sugar levels, such as brown rice, rye bread, and whole wheat bread.)
*For more information on GI values, click here
Paying attention to GI value ~ Nutritionist's Column Vol.7

> What you can consume: Meat, seafood (be careful as fried foods with batter and seasonings contain a lot of carbohydrates), proteins such as eggs and cheese.
Milk and tofu also contain protein, but they also contain a surprising amount of carbohydrates, so you need to be careful.

> Nutrients to consciously consume Water-soluble nutrients such as B vitamins, vitamin C, calcium, and dietary fiber tend to be lacking, so be sure to consciously consume them.

>Foods to avoid: Avoid consuming foods high in saturated fatty acids such as fresh cream, beef tallow, lard, margarine, butter, whipped cream, and cream cheese.
(Saturated fatty acids are fatty acids derived from animals and tend to accumulate in the body and become body fat. Excessive intake of saturated fatty acids can lead to lifestyle-related diseases.)

<Points to note about the ketogenic diet>
If done incorrectly, the ketone diet can lead to rebound weight gain and even poor health.
It is important to understand the ketogenic diet before embarking on it.

>Be careful of ketosis When you go on a ketone diet, you enter a state of ketosis, where there are more ketones in your blood than usual.
If your breath starts to have a pungent smell and your mouth becomes dry, these are signs that you are in ketosis.
Eating a diet that is very low in carbohydrates can cause headaches, diarrhea, dehydration, irritability, bad breath, body odor, eczema, weakness, and lightheadedness.
It is said that people who regularly eat a diet high in carbohydrates are more likely to enter a state of ketosis.
For such people, it is recommended that they gradually reduce their carbohydrate intake before starting the ketogenic diet, and start once they have become accustomed to a certain degree of carbohydrate restriction.

>Stop immediately if you feel unwellIf you feel even the slightest bit unwell or your mind is not working properly while on the diet, stop the ketogenic diet immediately and start consuming carbohydrates.
Continuing the ketogenic diet for a long period of time can lead to health problems such as increased LDL cholesterol levels, mineral deficiency, hyperuricemia, kidney stones, and urinary stones, and can also increase the risk of disease due to the increase in bad cholesterol caused by continuing a high-fat diet.
If you have any concerns about your health, such as a chronic illness or are pregnant, it is important to always consult a doctor or nutritionist before taking any dietary supplements.

> Be careful not to accumulate too much stress. Also, this can be said about dieting in general, but doing it without planning can lead to stress, such as irritability, restlessness, and constipation.
Stress can actually increase your appetite.

When trying the ketone diet, it is very important to plan ahead, not push yourself too hard, and to listen to your body.

For supplementing protein, vitamins, minerals, and dietary fiber during a ketogenic diet.
Click here to purchase GRØN products, a domestically produced plant-based protein.

——————————————————
Nutritionist, Food Education Instructor, Food 6th Industrialization Producer Level 4
Ayako Ishihara

A nutritional advisor in the healthcare field and an agribusiness professional.
She is involved in a variety of activities specializing in the fields of beauty and health, including giving lectures to Miss World Japan candidates.

With the philosophy of "enriching the mind and body through food and realizing a vibrant society where people and communities are connected," he founded i-Field Co., Ltd. in 2013 and serves as its representative.
He is a core member of the food team for "DINING OUT," which opens outdoor restaurants in various regions, and also participates in fashion brand projects.
She is also involved in the promotion of local ingredients, product development and production specializing in "health" and "beauty," branding, concept design, food hygiene, sales promotion, training planning and management, etc. She is in charge of nutritional supervision for GRØN's product development, proposing ways to incorporate them more effectively into consumer health.

——————————————————