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Carbohydrates vs. Fat:
The Truth about Ketogenic Diet

Posted on July 27, 2018

by: Hyacinth Acain for TheAtomicDiet.com

If you ever want to lose weight, take a low carbohydrate and high-fat diet. WRONG.

To explain this further is like asking you this question: How does your body process that egg sandwich, which you had for breakfast? Perhaps you'd say that the answer is simple: it has been broken down in the stomach, then it is absorbed into the small intestine, down to the large intestine, and then VOILA! Yeah, yeah, this is true but not entirely correct!

Allow me to break it down for you.

After the intestinal tract has finished absorbing all food nutrients, a carbohydrate food source undergoes a transformation process in the liver. MEET GLUCOSE. Yes, carbohydrates are the essential sources of glucose, which in turn provide energy. In fact, glucose is the only type favored by our brain, and there is nothing else. This is why we often hear the mistaken belief that eating chocolates while studying can help us pass the exam; because chocolate itself contains carbohydrates. 

To play fair, protein and fat can also provide glucose for energy but keep in mind that carbohydrates act as the lead artist- the foremost provider of glucose. The rest of the macronutrients only play a supporting role.

Naturally, carbohydrates know how to invest in the future, so it has a little saving in the bank: the glycogen. This glycogen is used when the body lacks a supply of glucose, but if the deprivation is prolonged, the body begs for glucose to protein. This explains the emaciated look when a person is in deprivation mode; because protein shares an amount of supply for glucose instead of focusing on one of its major roles, which is to support our muscles.
Starches, like the potato variety, are excellent sources of complex carbohydrates. Whereas, avocado is a rich source of monounsaturated fat.

What is a High Fat diet? 

The high fat, low carbohydrate diet, also known as the ketogenic diet for epilepsy, requires cautious monitoring of a dietitian and a doctor. In this diet prescription, carbohydrates are severely limited, allowing fat as the source of energy in the form of glycerol, then some tolerable amounts of ketone bodies and amino acids from protein. 

But then again, ketogenic diet not recommended as a standard normal diet. It does, however, markets a quick weight loss solution simply like all the popular diet trends that had risen and fallen beforehand.

Clinically, the desired outcome of a ketogenic diet is the condition called ketosis, which is linked to control epileptic seizures. 

What is ketosis, and when does ketosis start?

When fat enters the small intestine, it is broken down into absorbable fragments; one of which is called fatty acid. An adequate carbohydrate diet is strictly required in times of fatty acid metabolism to prevent a build-up of ketone bodies.

When the production of ketone bodies hits the upper limit, and with a lack of carbohydrates to support its metabolism, it results in ketosis. 

A piece of information: a low-carb diet may cause bad breath because of ketosis.

Which is better: Carbohydrates or Fat?

It's neither of the two. All macronutrients work as a team, and one is not better than the other. Aside from which, all three macronutrients have unique functions in our system that no other nutrients can outdo.

It’s a cliché but true: an intake of Carbohydrates, Protein, and Fat, within the normal limit, is still the benchmark in achieving your ideal body weight.

Thus, if you want to attain an effective weight loss program, or if you want to know about your Caloric Meal Plan, consult your local Registered Nutritionist-Dietitian.

Low-Carbohydrate, High-Fat Diet Sample Meal Plan for One Day

Below is an example of a non-ketogenic, modified low-carbohydrate, high-fat diet, which is within the macronutrient distribution allowance. 

Note: This is only a sample diet Rx. Consult a Registered Nutritionist-Dietitian for an individualized diet plan.


Reference of Food Exchange List:

Rolfes, Pinna, and Whitney. (2012). Appendix G & H of Understanding Normal and Clinical Nutrition (9th ed.). Belmont, CA: Wadsworth

Keywords: Ketogenic Diet, Ketosis, Low Carb Diet, High Fat Diet, Keto, Keto Diet, Keto Food