What is Keto (Ketogenic) Diet Plan, Its Types, How to Do, Benefits & Adverse Effect

Abstract

There has been a paradigm change in customer tastes in the world of food. Consumer eating habits are being influenced by the shifting role of food in our lives, more exposure to non-native cuisines, access to recipes, and the simplicity of experiments. It should come as no surprise that important reasons including the pandemic, climate change, and growing awareness of sustainability, zero waste, and healthy eating practices are crucial in promoting this transformation. With increasing weight gain and other lifestyle-related health issues, people are becoming more and more conscious regarding their weight, as is the trend of diets. Trends in diets and nutrition provide a confusing number of options. Given the abundance of weight-loss alternatives, it can be challenging to determine which methods are healthy and efficient. These new eating patterns urge people who want to slim down to start with nutritious, whole meals and move more. These wise practices frame food decisions in terms of well-being and a healthier way of living. One such trend that can be observed to be on the rise is - The keto or ketogenic diet plan. With 25.4 million searches, "keto" was the most Googled food-related term worldwide in 2020. Atkins and intermittent fasting were formerly popular diets, but keto has surpassed them. The same is true for health and wellness companies that can change or expand their product lines to accommodate those adopting ketogenic diets. In this article, we will get to know about the keto diet and ketosis, types of keto diets, how to incorporate it into our daily lives, its benefits and harms, different keto foods and products, and a slight touch on ayurvedic viewpoint on diets for treating any illness, and thereby putting a conclusion to all of this discussion.

Introduction To The Keto Diet

The ketogenic diet consists of a high-fat, moderate-protein, and extremely low-carbohydrate diet. Although the body prefers to get its energy from carbs, just 5% to 10% of the calories consumed on a rigorous ketogenic diet come from these sources. The body enters a metabolic condition known as ketosis as a result of cutting back on carbs. The goal of the ketogenic diet is to encourage your body to burn fat for energy by taking relatively few carbs and replacing them with fat. Your body becomes highly effective at burning fat for energy when this occurs. Additionally, it causes the liver to produce ketones from fat, which the brain may use as fuel. Blood sugar and insulin levels can be significantly reduced by ketogenic diets. This has various health advantages in addition to the elevated ketones. Before going deep into this topic, it is very important to have a hold on the topic - What is Ketosis and where did it come from i.e. its origin?

Origin Of Keto Diets

The ketogenic diet was initially used to treat epilepsy in 1921 by Russell Wilder. Additionally, he created the phrase "ketogenic diet." Through his studies, Wilder discovered that in a fraction of his patients who adhered to this nutritional strategy, the diet decreased the frequency and intensity of seizures. The ketogenic diet was considered a therapeutic option for treating paediatric epilepsy for over ten years, but its popularity declined with the introduction of antiepileptic medications. The diet gained popularity in the 1970s and has since undergone extensive research as a potential cure for several diseases. The ketogenic diet has had a comeback recently, especially as a weight loss regimen, demonstrating its effectiveness in the short term.

What Is Ketosis?

A metabolic condition known as ketosis occurs when your body burns fat for energy instead of carbohydrates. It happens when your body's ability to produce glucose (sugar), the primary fuel for cells, is restricted due to a considerable reduction in your carbohydrate intake. In general, this entails keeping carb intake to 20 to 50 grams daily and consuming a lot of fats from sources like meat, fish, eggs, nuts, and healthy oils. It's also crucial to limit your protein intake. This is because excessive protein consumption might result in the conversion of protein into glucose, which could delay the onset of ketosis. There are tests for blood, urine, and breath that can measure the body's production of ketones to assist in identifying whether you've reached ketosis. Increased thirst, dry mouth, frequent urination, and decreased hunger or appetite are some other signs that you may have entered ketosis. Speaking in terms of physiology, Ketosis is the non-pathological (normal functioning) rise of ketone bodies that can be brought on by fasting, prolonged exercise, or extremely low-carb diets like the ketogenic diet, all of which enhance fatty acid oxidation.

In contrast to uncontrolled diabetic ketoacidosis (DKA), which can cause blood pH to drop, physiological ketosis brought on by ketogenic diets is characterised by ketone bodies in the blood reaching a maximum level of 8 mmol/l with no change in pH.

When Does The Process Of Entering Ketosis Begin?

It typically takes two to four days to reach ketosis if you consume 20 to 50 grams of carbs each day. The length of time it takes to reach this condition, however, varies depending on several circumstances. You can need a week or more to enter ketosis. Among the variables that might affect how long it takes you to reach this stage are your:

• Age.
• Consumption of protein, fat, and carbohydrates
• Degree of physical exercise
• Metabolism
• Sleep health
• Stress level

It can take you longer to enter ketosis if you previously had a high-carb diet than someone who follows a low-carb diet. That's because your body must first use up all of its glucose reserves.

Biochemistry And Physiology Of Ketosis

In most cases, the body's tissues produce the majority of their energy from carbohydrates. However, insulin production drastically declines when carbohydrate consumption is limited to fewer than 50 grams per day, putting the body into a catabolic condition. Glycogen reserves are thus reduced, which leads to several metabolic alterations. When human tissues are depleted of carbs, two important metabolic processes are at work: 𝘨𝘭𝘶𝘤𝘰𝘯𝘦𝘰𝘨𝘦𝘯𝘦𝘴𝘪𝘴 and 𝘬𝘦𝘵𝘰𝘨𝘦𝘯𝘦𝘴𝘪𝘴.

• Gluconeogenesis: - The process through which the body generates glucose internally, typically in the liver, utilising substrates like pyruvate, lactic acid, glycerol, and certain amino acids designated as glucogenic is known as gluconeogenesis. The natural breakdown of glucose, which produces adenosine triphosphate (ATP), cannot produce enough energy as the supply of glucose declines. To offer ketone bodies as an alternative energy source, the metabolic pathway shifts to ketogenesis. As the main source of energy, ketone bodies take the role of glucose.
• Ketogenesis: - Due to feedback from blood glucose levels, insulin release is minimal during ketogenesis, which reduces the stimulation of fat and glucose storage. Other changes in hormones might be a factor in the accelerated fat breakdown that produces fatty acids. Acetoacetate is produced during the metabolism of fatty acids; it is then changed into acetone and beta-hydroxybutyrate. As the ketogenic diet is maintained, these principal ketone bodies (acetoacetate, beta-hydroxybutyrate, and acetone) build up in the body and act as a different source of energy for the body. It is known as 𝘯𝘶𝘵𝘳𝘪𝘵𝘪𝘰𝘯𝘢𝘭 𝘬𝘦𝘵𝘰𝘴𝘪𝘴 when a person is in this metabolic condition. Since nutritional ketosis produces ketone bodies at modest amounts without significantly altering blood pH, it is widely regarded as harmless. Nutritional ketosis is distinct from ketoacidosis, a serious and sometimes fatal illness marked by abnormally high ketone body levels that cause increased acidity in the blood. Body mass index (BMI), resting basal metabolic rate (BMR), and body fat percentage are some of the variables that affect the synthesis of ketones. Ketone bodies are sometimes referred to as a "super fuel," as they generate more ATP than glucose does. Even when there is a caloric deficit, the body can produce fuel effectively thanks to ketone bodies. Additionally, ketone bodies can strengthen the body's antioxidant defences and lessen the harm done by free radicals.

Types Of Keto Diets

The ketogenic diet comes in a variety of forms, including:

1. The standard ketogenic diet (SKD) consists of a high-fat, moderate protein, and extremely low carbohydrate diet. Typically, it only has 10% carbohydrates, 20% protein, and 70% fat.
2. The cyclical ketogenic diet (CKD) alternates periods of lower-carb refeeds, such as five days of ketosis followed by two days of high carbs.
3. The targeted ketogenic diet (TKD) enables you to eat more carbohydrates right before or after exercise.
4. In contrast to a typical ketogenic diet, a high-protein ketogenic diet contains more protein. Typically, the breakdown is 60% fat, 35% protein, and 5% carbohydrates.

However, only the conventional and high-protein ketogenic diets have undergone in-depth research. Bodybuilders and athletes choose to utilise cyclical or targeted ketogenic diets as these are more sophisticated approaches.

How To Do Keto Diet?

When an individual consumes less than 50 grams of carbohydrates each day, their body eventually runs out of quick-acting fuel (blood sugar). Normally, this takes three to four days. After that, their body begins converting protein and fat into energy, which may cause them to lose weight. The ketosis state is this. It's crucial to remember that the ketogenic diet is a temporary eating plan that prioritises weight loss over the quest for health advantages. The traditional ketogenic diet, which was created a century ago to treat seizure disorders, consists of 80 to 90 percent fat calories, with fewer than 20 percent of your daily calories coming from carbs and protein combined. Modern variants of the keto diet let you consume more protein (around 20% of total calories), but they still limit your carbohydrate intake to 10% or less.

Apart from all this, certain food items are keto-friendly and shall be added to the diet chart of the individuals who are following a keto diet plan. These items include:-

• Leafy greens, broccoli, cauliflower, cabbage, peppers, mushrooms, onions, and rhubarb are examples of non-starchy vegetables.
• Dairy products, such as cheese and eggs
• Beef, pig, poultry, fish, shellfish, and soybeans are examples of proteins.
• Nuts and seeds, such as pumpkin seeds, walnuts, almonds, pistachios, and almonds
• Fats such as butter and plant-based oils
• Avocados, berries (in moderation), and tomatoes are examples of fruits.

There is also a list of food items that an individual going on a keto diet shall not consume and these include:-

• Processed foods such as potato chips, corn chips, and crackers
• Candy, cookies, brownies, and cake are examples of sweets.
• Grains of various types, such as quinoa, bread, pasta, and rice
• Melons and tropical fruits are high-carbohydrate fruits.

Keto-friendly substitutes

Ketogenic dieters miss bread much like vegans miss cheese. Finding high-quality keto-friendly alternatives can be challenging because many foods, including bread, spaghetti, pastries, and many other items, are high in carbohydrates. especially at grocery stores. In some nations or locations, it might be quite challenging to find keto-friendly, store-bought foods, particularly those that are marked as such. Consumers are continually looking for quick and simple on-the-go snack solutions. Soft drinks are famously high in sugar, making it extremely challenging for those on a ketogenic diet to quench their thirst with anything other than water. The quantity of sugar in carbonated, sugary beverages and fresh fruit juices makes them inappropriate for the keto diet; even natural sugars are prohibited. Brands are increasingly using low-sugar substitute sweeteners, especially all-natural ones like stevia. The majority of protein powders and drinks sold in supermarkets and specialised health food stores throughout the world are not keto-friendly. Additional product categories marketed as keto-friendly include:-

• Keto meal kits and prepared foods
• Condiments and sauces
• Coffee creamers and sweeteners
• Other sweets and ice creams
• Veggie-friendly, plant-based keto items
• Supplements for fans of the ketogenic diet:
• Minerals MCT (medium-chain triglycerides) oil
• Caffeine
• Supplemental ketones
• The Creatine Whey

Benefits Of Keto Diet In Various Health Issues

According to research, there may be several health advantages to ketosis. Weight loss could be one of the main advantages of ketosis. You could eat less as a result of the procedure since it might make you feel less hungry. It can aid in visceral fat (belly fat) loss while preserving lean mass. Other advantages of ketosis may include controlling and treating conditions like:

1. Weight loss: - In the first three to six months, a ketogenic diet may help you lose more weight than conventional diets. This could be the case because burning fat for energy requires more calories than burning carbohydrates for energy. Another possibility is that a high-fat, high-protein diet makes you feel fuller longer, causing you to eat less.
2. Cancer: - A hormone called insulin allows your body to utilise or store sugar as fuel. You don't need to store this fuel since ketogenic diets cause you to burn through it rapidly. This indicates that your body produces and requires less insulin. These lower levels might aid in preventing some cancers or possibly hinder the formation of cancerous cells.
3. Heart diseases:- Ketogenic diets have been related to raising "good" cholesterol and lowering "bad" cholesterol, which appears counterintuitive for a diet that asks for more fat. It could be because these diets result in lower insulin levels, which prevent your body from producing more cholesterol. As a result, you have a lower risk of developing cardiac diseases such as heart failure, high blood pressure, and hardened arteries.
4. Acne: - Reducing your intake of carbohydrates may be beneficial because they have been related to this skin problem. Additionally, the reduction in insulin that a ketogenic diet may cause may aid in reducing acne outbreaks.
5. Diabetes:- In comparison to other diets, low-carb diets appear to help maintain your blood sugar levels lower and more stable. However, your body produces substances known as ketones when it consumes fat for energy. You can become ill if your blood contains too many ketones if you have diabetes, especially type 1. Therefore, it's crucial to consult your doctor before making any dietary modifications.
6. Nervous system disorders:- Your brain, spine, and the nerves that connect them are all impacted by this diet. One of these is epilepsy, but other conditions including Alzheimer's, Parkinson's, and sleep issues may also benefit from a ketogenic diet. It might be because the ketones your body produces as it burns fat for energy help shield your brain cells from harm.
7. Polycystic ovarian disease:- It may result from high insulin levels. Together with other lifestyle modifications like exercise and weight loss, such as the ketogenic diet, which reduces both the amount of insulin the body produces and the amount that the body needs, may help treat it.
8. Low endurance: - An endurance athlete's training on a ketogenic diet may benefit them as it eventually improves their body's ability to utilise oxygen while it is exerting itself and lowers their muscle-to-fat ratio.
9. Non-alcoholic fatty liver disease: - The ketogenic diet causes a change in the gut flora, which increases the synthesis of folate and decreases oxidative stress and inflammation. Additionally, the ketogenic diet encourages satiety, triggers epigenetic changes that contribute to NAFLD aetiology, and permits the production of antiinflammatory genes at the genetic level.

Adverse Effects Of The Keto Diets

The "𝘬𝘦𝘵𝘰 𝘧𝘭𝘶" is a phrase for certain common and mostly minor short-term side effects of the ketogenic diet. These signs and symptoms might include lower exercise tolerance, constipation, nausea, vomiting, headache, tiredness, disorientation, and headaches. These signs go away in a few days to a few weeks. Make sure you have enough fluids and electrolytes that might help reduce some of these symptoms. Hepatic steatosis, hypoproteinemia, hypocitraturia, hypercalciuria, kidney stones, and vitamin and mineral shortages are some of the long-term negative consequences.

• Nutritive deficiencies: - Due to their extreme restrictions, ketogenic diets might result in an insufficient intake of vitamins, minerals, and phytochemicals.
• Digestive issues: - Diets that are high in fat and poor in fibre can lead to digestive issues including constipation, diarrhoea, and bloating.
• Renal calculi: - Kidney stones might become more likely to form on a diet that is heavy in fat and low in carbohydrates.
• Heart ailments: - Due to its high saturated fat intake and deficiency in fibre, a ketogenic diet may raise your risk of developing heart disease.
• Loss of muscle mass: - On a ketogenic diet, rapid weight reduction might result in muscle loss, which can hinder athletic performance.
• Cognitive decline: - Low-carb diets' impacts on the metabolism of the brain have the potential to cause cognitive impairment.

When starting a ketogenic diet, patients with diabetes who are receiving insulin or oral hypoglycemic medicines run the risk of experiencing severe hypoglycemia if their medication dosages are not properly adjusted. People with pancreatitis, liver failure, abnormalities of lipid metabolism, primary carnitine insufficiency, carnitine palmitoyltransferase deficiency, carnitine translocase deficiency, porphyrias, or pyruvate kinase deficiency should avoid the ketogenic diet. Additionally, those on a ketogenic diet may seldom encounter a false-positive breathalyser result because acetone is converted to isopropanol by the enzyme hepatic alcohol dehydrogenase, which causes an incorrect reading.

Ayurveda And Ketogenic Diet

In the Ayurvedic medical system, emphasis is placed on correct prescriptions as well as nutrition and culinary techniques. Food type, timing, and method of ingestion all have a direct impact on general health, and this impact increases when a person is ill. The guidelines for an Ayurvedic diet are as follows: -

• The foods to be taken should be simple to prepare and digest.
• Herbs, spices, and oils should only be used in moderation because using them in excess might vitiate the doshas.
• The combinations produced shall be appropriate and only suitable ingredients shall be mixed.
• The choices of ingredients shall be based upon the Prakriti of a person as well as the current season. As an illustration, consider the following: Vata predominance from October to February, Pitta superiority from July to October, and Kapha prevalence from March to June.
• After 2 a.m. and before 6 a.m., when the digestive system is most active, it is crucial to have a light meal. Heavy/main meals may be consumed from 2 to 6 p.m., however, from 6 to 10 p.m., a heavy diet must be rigorously avoided.
• Fasting is permitted during the Kapha season, which runs from March to June; cold, wet meals are to be taken during the Pitta season, which runs from July to October; and high-fat foods are permitted during the Vata season, which runs from November to February.

Ayurveda's viewpoint on keto diets - based on the food components

Fasting is a component of the keto diet, which may not be suitable for all body types, and here is the reason why it is so: -

• Pitta Prakriti: - Ketosis is a metabolic state in which your body starts to utilize its fat stores for energy once your glucose supplies are depleted. Pittas, who already have a strong metabolism, may not be the best candidates for this kind of fasting.
• Vata Prakriti: - As Vata needs hefty, regular meals to ground it, and if they starve themselves, their body starts to turn chilly. Therefore, the fasting part might be difficult for Vata body types.
• Kapha Prakriti:- The slowest metabolic rate is a kapha, and their constitutions aren't made to handle a lot of fat. It's just not clear in any way how the keto diet, which contains 70-80 percent saturated fats, could be beneficial for a Kapha individual.

Following your Ayurvedic constitution might therefore provide indications as to what is suitable for you.

Ayurveda's viewpoint on keto diets - based on the food items

A ketogenic diet could help break a sweet tooth habit that may have developed throughout the winter while we are snuggled up inside. Understanding why a ketogenic diet is more advantageous for certain people than for others can be improved by combining a ketogenic diet with Ayurveda's knowledge of the seasons and unique constitutions. This can be studied as follows: -

• Kapha Prakriti: - To get rid of extra weight, this diet can facilitate a healthy transition throughout the change of seasons for kapha types. It would be simpler for a kapha constitution to profit from a keto diet by introducing organised mealtimes and digestive spices like ginger, turmeric, and trikatu to aid in digesting the heavier meals required by this diet.
• Pitta Prakriti: - For pitta types who require the sweet taste of fruits and grains to help their bodies chill down, keto may be difficult. Instead of the summer, when pitta is already prone to accumulating, it would be best for them to follow this diet in the spring or winter months.
• Kapha Prakriti: - By consuming more greasy foods, which serve to anchor Vata's fluttery and mobile characteristics, this diet may be advantageous for vata in the short term. By overloading a vata-type agni (digestive fire), which might be delicate to begin with, this diet may, however, result in depletion of the body over time. During this period, using triphala or herbs that balance vata may help one's constitution.

Difference between Ayurvedic diets and Ketogenic diets

The goal of Ayurveda is to achieve equilibrium. This refers to striking a balance between your physical, mental, and spiritual well-being and your surroundings, activities, and diet. Ayurveda strives to achieve balance by taking into consideration five different elements that include ether/space, air, water, fire, and earth. When these elements are in balance and harmony automatically all three doshas i.e. Vata (ether and air), Pitta (fire and water), and Kapha (earth and water) also attain harmony and balance thereby restoring a healthy body, mind, and spirit of an individual.

Ayurvedic principles are fairly straightforward. Ayurveda isn't only about health and medicine in the traditional sense; it's also about finding harmony in all aspects of your life. Ayurveda recommends the following:

• Spend some time each day meditating to clear your thoughts.
• Consume a tasty, colourful diet.
• Exercise regularly to improve your flexibility, strength, and cardiovascular fitness.
• Get a good night's sleep.
• Eliminate everything that isn't helping you.
• Create connections that are supportive and kind.
• Work on projects that ignite your interest.

Many Ayurvedic principles influence your dietary choices so that we may incorporate low-carb diets like keto into the mix. Once your dosha has been identified, the goal is to eat in a way that best balances this energy, particularly concerning Agni (digestive fire). For instance, eating warm or hot meals can promote fire and create balance because Vata people are often cool. There are various strategies to create balance, but the most important one is to pay great attention to what, when, and how we consume to effectively fuel our bodies.

The Ayurvedic and Keto diets have grown significantly in popularity as unique methods for reaching health and well-being in the realm of nutrition. While each has advantages, it's crucial to comprehend how they vary to make a decision that meets your objectives and principles.

The following table states the major differences between an Ayurvedic diet and a keto diet: -

S.NO.VARYING FACTORSAYURVEDIC DIETKETOGENIC DIET 1.Principles and Philosophy

The Ayurvedic diet, which has its roots in ancient Indian knowledge, balances the body, mind, and soul...

On the other hand, the Keto diet is concentrated on triggering ketosis, a metabolic state when the body primarily burns fat for energy...

2.Options for eating and food makeup

The Ayurvedic philosophy honors nature's richness and promotes a wide variety of unprocessed, nutritious meals...

To achieve and sustain ketosis, the Keto diet rigorously restricts carbohydrate consumption...

3.Aims towards better health

The Ayurvedic diet focuses on achieving comprehensive well-being, including mental, physical, and spiritual components...

Due to the metabolic state of ketosis, weight loss is frequently the main goal of the Keto diet...

4.Sustainability over time

The Ayurvedic diet promotes long-lasting lifestyle changes by valuing uniqueness and adaptability...

The Keto diet can cause quick weight reduction in a matter of weeks, but some people may find it difficult to stick to it over the long run...

Dietary choices are influenced by many Ayurvedic principles and once your dosha has been identified, the goal is to eat in a way that best balances this energy, particularly about Agni (digestive fire). For instance, eating warm or hot meals can promote fire and create balance because Vata people are often cool. There are various strategies to create balance, but the most important one is to pay great attention to what, when, and how we consume to effectively fuel our bodies.

Conclusion

By 2027, it is expected that the worldwide ketogenic diet market will be worth USD 15.6 billion and due to the popularity of keto, historically, the US and Canada have led the industry; in 2018, North America accounted for 43.5% of global sales. When your body uses fat as fuel rather than glucose for energy, you enter a metabolic condition known as ketosis. The ketogenic diet may have several advantages. Potential weight loss, greater vitality, and the management of chronic illnesses are a few of them. However, the diet can be challenging to stick to and has some undesirable side effects, such as constipation and "keto" breath. Individuals who are pregnant or breastfeeding, have a history of an eating disorder, or suffering from type 2 diabetes should speak with their doctor before starting the ketogenic diet (or any other new diet). The diet may also be difficult to follow over the long term because of the rigorous carbohydrate limitations and the removal of food categories like wheat. 𝘠𝘰-𝘺𝘰 𝘥𝘪𝘦𝘵𝘪𝘯𝘨 (Often known as "𝘸𝘦𝘪𝘨𝘩𝘵 𝘤𝘺𝘤𝘭𝘪𝘯𝘨," this term depicts the cycle of dieting, losing weight, and then gaining it again), or the practice of attempting a diet, quitting it, and then trying it again, can result in weight cycling and make it more difficult to lose weight permanently. Asking your doctor whether the ketogenic diet would be appropriate for you is advised if you're interested in the health advantages of ketosis. 𝘗𝘭𝘢𝘯𝘦𝘵 𝘈𝘺𝘶𝘳𝘷𝘦𝘥𝘢 𝘱𝘳𝘰𝘷𝘪𝘥𝘦𝘴 𝘵𝘩𝘰𝘳𝘰𝘶𝘨𝘩 𝘥𝘪𝘦𝘵 𝘤𝘩𝘢𝘳𝘵𝘴 𝘧𝘰𝘳 𝘢𝘭𝘭 𝘪𝘯𝘥𝘪𝘷𝘪𝘥𝘶𝘢𝘭𝘴 𝘰𝘧 𝘷𝘢𝘳𝘺𝘪𝘯𝘨 𝘗𝘳𝘢𝘬𝘳𝘪𝘵𝘪𝘴, 𝘋𝘰𝘴𝘩𝘢𝘴, 𝘢𝘯𝘥 𝘵𝘩𝘦𝘪𝘳 𝘶𝘯𝘥𝘦𝘳𝘭𝘺𝘪𝘯𝘨 𝘩𝘦𝘢𝘭𝘵𝘩 𝘪𝘴𝘴𝘶𝘦𝘴 𝘸𝘩𝘪𝘤𝘩 𝘩𝘦𝘭𝘱𝘴 𝘵𝘩𝘦𝘮 𝘵𝘰 𝘢𝘤𝘩𝘪𝘦𝘷𝘦 𝘩𝘢𝘳𝘮𝘰𝘯𝘺 𝘢𝘯𝘥 𝘧𝘪𝘨𝘩𝘵 𝘵𝘩𝘦𝘪𝘳 𝘪𝘭𝘭𝘯𝘦𝘴𝘴𝘦𝘴 𝘦𝘢𝘴𝘪𝘭𝘺.

DR. Vikram Chauhan, MD - AYURVEDA is an expert ayurvedic doctor based in Chandigarh, India and doing his practice in Mohali, India. He is spreading the knowledge of Ayurveda - Ancient healing treatment, not only in India but also abroad. He is the CEO and Founder of Planet Ayurveda Products, Planet Ayurveda Clinic and Krishna Herbal Company. Write at - herbalremedies123@yahoo.com, Contact at - +91-172-521-4030 Websites - www.planetayurveda.com, www.alwaysayurveda.com

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Abstract

There has been a paradigm change in customer tastes in the world of food. Consumer eating habits are being influenced by the shifting role of food in our lives, more exposure to non-native cuisines, access to recipes, and the simplicity of experiments. It should come as no surprise that important reasons including the pandemic, climate change, and growing awareness of sustainability, zero waste, and healthy eating practices are crucial in promoting this transformation. With increasing weight gain and other lifestyle-related health issues, people are becoming more and more conscious regarding their weight, as is the trend of diets. Trends in diets and nutrition provide a confusing number of options. Given the abundance of weight-loss alternatives, it can be challenging to determine which methods are healthy and efficient. These new eating patterns urge people who want to slim down to start with nutritious, whole meals and move more. These wise practices frame food decisions in terms of well-being and a healthier way of living. One such trend that can be observed to be on the rise is - The keto or ketogenic diet plan. With 25.4 million searches, "keto" was the most Googled food-related term worldwide in 2020. Atkins and intermittent fasting were formerly popular diets, but keto has surpassed them. The same is true for health and wellness companies that can change or expand their product lines to accommodate those adopting ketogenic diets. In this article, we will get to know about the keto diet and ketosis, types of keto diets, how to incorporate it into our daily lives, its benefits and harms, different keto foods and products, and a slight touch on ayurvedic viewpoint on diets for treating any illness, and thereby putting a conclusion to all of this discussion.

Introduction To The Keto Diet

The ketogenic diet consists of a high-fat, moderate-protein, and extremely low-carbohydrate diet. Although the body prefers to get its energy from carbs, just 5% to 10% of the calories consumed on a rigorous ketogenic diet come from these sources. The body enters a metabolic condition known as ketosis as a result of cutting back on carbs. The goal of the ketogenic diet is to encourage your body to burn fat for energy by taking relatively few carbs and replacing them with fat. Your body becomes highly effective at burning fat for energy when this occurs. Additionally, it causes the liver to produce ketones from fat, which the brain may use as fuel. Blood sugar and insulin levels can be significantly reduced by ketogenic diets. This has various health advantages in addition to the elevated ketones. Before going deep into this topic, it is very important to have a hold on the topic - What is Ketosis and where did it come from i.e. its origin?

Origin Of Keto Diets

The ketogenic diet was initially used to treat epilepsy in 1921 by Russell Wilder. Additionally, he created the phrase "ketogenic diet." Through his studies, Wilder discovered that in a fraction of his patients who adhered to this nutritional strategy, the diet decreased the frequency and intensity of seizures. The ketogenic diet was considered a therapeutic option for treating paediatric epilepsy for over ten years, but its popularity declined with the introduction of antiepileptic medications. The diet gained popularity in the 1970s and has since undergone extensive research as a potential cure for several diseases. The ketogenic diet has had a comeback recently, especially as a weight loss regimen, demonstrating its effectiveness in the short term.

What Is Ketosis?

A metabolic condition known as ketosis occurs when your body burns fat for energy instead of carbohydrates. It happens when your body's ability to produce glucose (sugar), the primary fuel for cells, is restricted due to a considerable reduction in your carbohydrate intake. In general, this entails keeping carb intake to 20 to 50 grams daily and consuming a lot of fats from sources like meat, fish, eggs, nuts, and healthy oils. It's also crucial to limit your protein intake. This is because excessive protein consumption might result in the conversion of protein into glucose, which could delay the onset of ketosis. There are tests for blood, urine, and breath that can measure the body's production of ketones to assist in identifying whether you've reached ketosis. Increased thirst, dry mouth, frequent urination, and decreased hunger or appetite are some other signs that you may have entered ketosis. Speaking in terms of physiology, Ketosis is the non-pathological (normal functioning) rise of ketone bodies that can be brought on by fasting, prolonged exercise, or extremely low-carb diets like the ketogenic diet, all of which enhance fatty acid oxidation.

In contrast to uncontrolled diabetic ketoacidosis (DKA), which can cause blood pH to drop, physiological ketosis brought on by ketogenic diets is characterised by ketone bodies in the blood reaching a maximum level of 8 mmol/l with no change in pH.

When Does The Process Of Entering Ketosis Begin?

It typically takes two to four days to reach ketosis if you consume 20 to 50 grams of carbs each day. The length of time it takes to reach this condition, however, varies depending on several circumstances. You can need a week or more to enter ketosis. Among the variables that might affect how long it takes you to reach this stage are your:

• Age.
• Consumption of protein, fat, and carbohydrates
• Degree of physical exercise
• Metabolism
• Sleep health
• Stress level

It can take you longer to enter ketosis if you previously had a high-carb diet than someone who follows a low-carb diet. That's because your body must first use up all of its glucose reserves.

Biochemistry And Physiology Of Ketosis

In most cases, the body's tissues produce the majority of their energy from carbohydrates. However, insulin production drastically declines when carbohydrate consumption is limited to fewer than 50 grams per day, putting the body into a catabolic condition. Glycogen reserves are thus reduced, which leads to several metabolic alterations. When human tissues are depleted of carbs, two important metabolic processes are at work: 𝘨𝘭𝘶𝘤𝘰𝘯𝘦𝘰𝘨𝘦𝘯𝘦𝘴𝘪𝘴 and 𝘬𝘦𝘵𝘰𝘨𝘦𝘯𝘦𝘴𝘪𝘴.

• Gluconeogenesis: - The process through which the body generates glucose internally, typically in the liver, utilising substrates like pyruvate, lactic acid, glycerol, and certain amino acids designated as glucogenic is known as gluconeogenesis. The natural breakdown of glucose, which produces adenosine triphosphate (ATP), cannot produce enough energy as the supply of glucose declines. To offer ketone bodies as an alternative energy source, the metabolic pathway shifts to ketogenesis. As the main source of energy, ketone bodies take the role of glucose.
• Ketogenesis: - Due to feedback from blood glucose levels, insulin release is minimal during ketogenesis, which reduces the stimulation of fat and glucose storage. Other changes in hormones might be a factor in the accelerated fat breakdown that produces fatty acids. Acetoacetate is produced during the metabolism of fatty acids; it is then changed into acetone and beta-hydroxybutyrate. As the ketogenic diet is maintained, these principal ketone bodies (acetoacetate, beta-hydroxybutyrate, and acetone) build up in the body and act as a different source of energy for the body. It is known as 𝘯𝘶𝘵𝘳𝘪𝘵𝘪𝘰𝘯𝘢𝘭 𝘬𝘦𝘵𝘰𝘴𝘪𝘴 when a person is in this metabolic condition. Since nutritional ketosis produces ketone bodies at modest amounts without significantly altering blood pH, it is widely regarded as harmless. Nutritional ketosis is distinct from ketoacidosis, a serious and sometimes fatal illness marked by abnormally high ketone body levels that cause increased acidity in the blood. Body mass index (BMI), resting basal metabolic rate (BMR), and body fat percentage are some of the variables that affect the synthesis of ketones. Ketone bodies are sometimes referred to as a "super fuel," as they generate more ATP than glucose does. Even when there is a caloric deficit, the body can produce fuel effectively thanks to ketone bodies. Additionally, ketone bodies can strengthen the body's antioxidant defences and lessen the harm done by free radicals.

Types Of Keto Diets

The ketogenic diet comes in a variety of forms, including:

1. The standard ketogenic diet (SKD) consists of a high-fat, moderate protein, and extremely low carbohydrate diet. Typically, it only has 10% carbohydrates, 20% protein, and 70% fat.
2. The cyclical ketogenic diet (CKD) alternates periods of lower-carb refeeds, such as five days of ketosis followed by two days of high carbs.
3. The targeted ketogenic diet (TKD) enables you to eat more carbohydrates right before or after exercise.
4. In contrast to a typical ketogenic diet, a high-protein ketogenic diet contains more protein. Typically, the breakdown is 60% fat, 35% protein, and 5% carbohydrates.

However, only the conventional and high-protein ketogenic diets have undergone in-depth research. Bodybuilders and athletes choose to utilise cyclical or targeted ketogenic diets as these are more sophisticated approaches.

How To Do Keto Diet?

When an individual consumes less than 50 grams of carbohydrates each day, their body eventually runs out of quick-acting fuel (blood sugar). Normally, this takes three to four days. After that, their body begins converting protein and fat into energy, which may cause them to lose weight. The ketosis state is this. It's crucial to remember that the ketogenic diet is a temporary eating plan that prioritises weight loss over the quest for health advantages. The traditional ketogenic diet, which was created a century ago to treat seizure disorders, consists of 80 to 90 percent fat calories, with fewer than 20 percent of your daily calories coming from carbs and protein combined. Modern variants of the keto diet let you consume more protein (around 20% of total calories), but they still limit your carbohydrate intake to 10% or less.

Apart from all this, certain food items are keto-friendly and shall be added to the diet chart of the individuals who are following a keto diet plan. These items include:-

• Leafy greens, broccoli, cauliflower, cabbage, peppers, mushrooms, onions, and rhubarb are examples of non-starchy vegetables.
• Dairy products, such as cheese and eggs
• Beef, pig, poultry, fish, shellfish, and soybeans are examples of proteins.
• Nuts and seeds, such as pumpkin seeds, walnuts, almonds, pistachios, and almonds
• Fats such as butter and plant-based oils
• Avocados, berries (in moderation), and tomatoes are examples of fruits.

There is also a list of food items that an individual going on a keto diet shall not consume and these include:-

• Processed foods such as potato chips, corn chips, and crackers
• Candy, cookies, brownies, and cake are examples of sweets.
• Grains of various types, such as quinoa, bread, pasta, and rice
• Melons and tropical fruits are high-carbohydrate fruits.

Keto-friendly substitutes

Ketogenic dieters miss bread much like vegans miss cheese. Finding high-quality keto-friendly alternatives can be challenging because many foods, including bread, spaghetti, pastries, and many other items, are high in carbohydrates. especially at grocery stores. In some nations or locations, it might be quite challenging to find keto-friendly, store-bought foods, particularly those that are marked as such. Consumers are continually looking for quick and simple on-the-go snack solutions. Soft drinks are famously high in sugar, making it extremely challenging for those on a ketogenic diet to quench their thirst with anything other than water. The quantity of sugar in carbonated, sugary beverages and fresh fruit juices makes them inappropriate for the keto diet; even natural sugars are prohibited. Brands are increasingly using low-sugar substitute sweeteners, especially all-natural ones like stevia. The majority of protein powders and drinks sold in supermarkets and specialised health food stores throughout the world are not keto-friendly. Additional product categories marketed as keto-friendly include:-

• Keto meal kits and prepared foods
• Condiments and sauces
• Coffee creamers and sweeteners
• Other sweets and ice creams
• Veggie-friendly, plant-based keto items
• Supplements for fans of the ketogenic diet:
• Minerals MCT (medium-chain triglycerides) oil
• Caffeine
• Supplemental ketones
• The Creatine Whey

Benefits Of Keto Diet In Various Health Issues

According to research, there may be several health advantages to ketosis. Weight loss could be one of the main advantages of ketosis. You could eat less as a result of the procedure since it might make you feel less hungry. It can aid in visceral fat (belly fat) loss while preserving lean mass. Other advantages of ketosis may include controlling and treating conditions like:

1. Weight loss: - In the first three to six months, a ketogenic diet may help you lose more weight than conventional diets. This could be the case because burning fat for energy requires more calories than burning carbohydrates for energy. Another possibility is that a high-fat, high-protein diet makes you feel fuller longer, causing you to eat less.
2. Cancer: - A hormone called insulin allows your body to utilise or store sugar as fuel. You don't need to store this fuel since ketogenic diets cause you to burn through it rapidly. This indicates that your body produces and requires less insulin. These lower levels might aid in preventing some cancers or possibly hinder the formation of cancerous cells.
3. Heart diseases:- Ketogenic diets have been related to raising "good" cholesterol and lowering "bad" cholesterol, which appears counterintuitive for a diet that asks for more fat. It could be because these diets result in lower insulin levels, which prevent your body from producing more cholesterol. As a result, you have a lower risk of developing cardiac diseases such as heart failure, high blood pressure, and hardened arteries.
4. Acne: - Reducing your intake of carbohydrates may be beneficial because they have been related to this skin problem. Additionally, the reduction in insulin that a ketogenic diet may cause may aid in reducing acne outbreaks.
5. Diabetes:- In comparison to other diets, low-carb diets appear to help maintain your blood sugar levels lower and more stable. However, your body produces substances known as ketones when it consumes fat for energy. You can become ill if your blood contains too many ketones if you have diabetes, especially type 1. Therefore, it's crucial to consult your doctor before making any dietary modifications.
6. Nervous system disorders:- Your brain, spine, and the nerves that connect them are all impacted by this diet. One of these is epilepsy, but other conditions including Alzheimer's, Parkinson's, and sleep issues may also benefit from a ketogenic diet. It might be because the ketones your body produces as it burns fat for energy help shield your brain cells from harm.
7. Polycystic ovarian disease:- It may result from high insulin levels. Together with other lifestyle modifications like exercise and weight loss, such as the ketogenic diet, which reduces both the amount of insulin the body produces and the amount that the body needs, may help treat it.
8. Low endurance: - An endurance athlete's training on a ketogenic diet may benefit them as it eventually improves their body's ability to utilise oxygen while it is exerting itself and lowers their muscle-to-fat ratio.
9. Non-alcoholic fatty liver disease: - The ketogenic diet causes a change in the gut flora, which increases the synthesis of folate and decreases oxidative stress and inflammation. Additionally, the ketogenic diet encourages satiety, triggers epigenetic changes that contribute to NAFLD aetiology, and permits the production of antiinflammatory genes at the genetic level.

Adverse Effects Of The Keto Diets

The "𝘬𝘦𝘵𝘰 𝘧𝘭𝘶" is a phrase for certain common and mostly minor short-term side effects of the ketogenic diet. These signs and symptoms might include lower exercise tolerance, constipation, nausea, vomiting, headache, tiredness, disorientation, and headaches. These signs go away in a few days to a few weeks. Make sure you have enough fluids and electrolytes that might help reduce some of these symptoms. Hepatic steatosis, hypoproteinemia, hypocitraturia, hypercalciuria, kidney stones, and vitamin and mineral shortages are some of the long-term negative consequences.

• Nutritive deficiencies: - Due to their extreme restrictions, ketogenic diets might result in an insufficient intake of vitamins, minerals, and phytochemicals.
• Digestive issues: - Diets that are high in fat and poor in fibre can lead to digestive issues including constipation, diarrhoea, and bloating.
• Renal calculi: - Kidney stones might become more likely to form on a diet that is heavy in fat and low in carbohydrates.
• Heart ailments: - Due to its high saturated fat intake and deficiency in fibre, a ketogenic diet may raise your risk of developing heart disease.
• Loss of muscle mass: - On a ketogenic diet, rapid weight reduction might result in muscle loss, which can hinder athletic performance.
• Cognitive decline: - Low-carb diets' impacts on the metabolism of the brain have the potential to cause cognitive impairment.

When starting a ketogenic diet, patients with diabetes who are receiving insulin or oral hypoglycemic medicines run the risk of experiencing severe hypoglycemia if their medication dosages are not properly adjusted. People with pancreatitis, liver failure, abnormalities of lipid metabolism, primary carnitine insufficiency, carnitine palmitoyltransferase deficiency, carnitine translocase deficiency, porphyrias, or pyruvate kinase deficiency should avoid the ketogenic diet. Additionally, those on a ketogenic diet may seldom encounter a false-positive breathalyser result because acetone is converted to isopropanol by the enzyme hepatic alcohol dehydrogenase, which causes an incorrect reading.

Ayurveda And Ketogenic Diet

In the Ayurvedic medical system, emphasis is placed on correct prescriptions as well as nutrition and culinary techniques. Food type, timing, and method of ingestion all have a direct impact on general health, and this impact increases when a person is ill. The guidelines for an Ayurvedic diet are as follows: -

• The foods to be taken should be simple to prepare and digest.
• Herbs, spices, and oils should only be used in moderation because using them in excess might vitiate the doshas.
• The combinations produced shall be appropriate and only suitable ingredients shall be mixed.
• The choices of ingredients shall be based upon the Prakriti of a person as well as the current season. As an illustration, consider the following: Vata predominance from October to February, Pitta superiority from July to October, and Kapha prevalence from March to June.
• After 2 a.m. and before 6 a.m., when the digestive system is most active, it is crucial to have a light meal. Heavy/main meals may be consumed from 2 to 6 p.m., however, from 6 to 10 p.m., a heavy diet must be rigorously avoided.
• Fasting is permitted during the Kapha season, which runs from March to June; cold, wet meals are to be taken during the Pitta season, which runs from July to October; and high-fat foods are permitted during the Vata season, which runs from November to February.

Ayurveda's viewpoint on keto diets - based on the food components

Fasting is a component of the keto diet, which may not be suitable for all body types, and here is the reason why it is so: -

• Pitta Prakriti: - Ketosis is a metabolic state in which your body starts to utilize its fat stores for energy once your glucose supplies are depleted. Pittas, who already have a strong metabolism, may not be the best candidates for this kind of fasting.
• Vata Prakriti: - As Vata needs hefty, regular meals to ground it, and if they starve themselves, their body starts to turn chilly. Therefore, the fasting part might be difficult for Vata body types.
• Kapha Prakriti:- The slowest metabolic rate is a kapha, and their constitutions aren't made to handle a lot of fat. It's just not clear in any way how the keto diet, which contains 70-80 percent saturated fats, could be beneficial for a Kapha individual.

Following your Ayurvedic constitution might therefore provide indications as to what is suitable for you.

Ayurveda's viewpoint on keto diets - based on the food items

A ketogenic diet could help break a sweet tooth habit that may have developed throughout the winter while we are snuggled up inside. Understanding why a ketogenic diet is more advantageous for certain people than for others can be improved by combining a ketogenic diet with Ayurveda's knowledge of the seasons and unique constitutions. This can be studied as follows: -

• Kapha Prakriti: - To get rid of extra weight, this diet can facilitate a healthy transition throughout the change of seasons for kapha types. It would be simpler for a kapha constitution to profit from a keto diet by introducing organised mealtimes and digestive spices like ginger, turmeric, and trikatu to aid in digesting the heavier meals required by this diet.
• Pitta Prakriti: - For pitta types who require the sweet taste of fruits and grains to help their bodies chill down, keto may be difficult. Instead of the summer, when pitta is already prone to accumulating, it would be best for them to follow this diet in the spring or winter months.
• Kapha Prakriti: - By consuming more greasy foods, which serve to anchor Vata's fluttery and mobile characteristics, this diet may be advantageous for vata in the short term. By overloading a vata-type agni (digestive fire), which might be delicate to begin with, this diet may, however, result in depletion of the body over time. During this period, using triphala or herbs that balance vata may help one's constitution.

Difference between Ayurvedic diets and Ketogenic diets

The goal of Ayurveda is to achieve equilibrium. This refers to striking a balance between your physical, mental, and spiritual well-being and your surroundings, activities, and diet. Ayurveda strives to achieve balance by taking into consideration five different elements that include ether/space, air, water, fire, and earth. When these elements are in balance and harmony automatically all three doshas i.e. Vata (ether and air), Pitta (fire and water), and Kapha (earth and water) also attain harmony and balance thereby restoring a healthy body, mind, and spirit of an individual.

Ayurvedic principles are fairly straightforward. Ayurveda isn't only about health and medicine in the traditional sense; it's also about finding harmony in all aspects of your life. Ayurveda recommends the following:

• Spend some time each day meditating to clear your thoughts.
• Consume a tasty, colourful diet.
• Exercise regularly to improve your flexibility, strength, and cardiovascular fitness.
• Get a good night's sleep.
• Eliminate everything that isn't helping you.
• Create connections that are supportive and kind.
• Work on projects that ignite your interest.

Many Ayurvedic principles influence your dietary choices so that we may incorporate low-carb diets like keto into the mix. Once your dosha has been identified, the goal is to eat in a way that best balances this energy, particularly concerning Agni (digestive fire). For instance, eating warm or hot meals can promote fire and create balance because Vata people are often cool. There are various strategies to create balance, but the most important one is to pay great attention to what, when, and how we consume to effectively fuel our bodies.

The Ayurvedic and Keto diets have grown significantly in popularity as unique methods for reaching health and well-being in the realm of nutrition. While each has advantages, it's crucial to comprehend how they vary to make a decision that meets your objectives and principles.

The following table states the major differences between an Ayurvedic diet and a keto diet: -

S.NO.VARYING FACTORSAYURVEDIC DIETKETOGENIC DIET 1.Principles and Philosophy

The Ayurvedic diet, which has its roots in ancient Indian knowledge, balances the body, mind, and soul...

On the other hand, the Keto diet is concentrated on triggering ketosis, a metabolic state when the body primarily burns fat for energy...

2.Options for eating and food makeup

The Ayurvedic philosophy honors nature's richness and promotes a wide variety of unprocessed, nutritious meals...

To achieve and sustain ketosis, the Keto diet rigorously restricts carbohydrate consumption...

3.Aims towards better health

The Ayurvedic diet focuses on achieving comprehensive well-being, including mental, physical, and spiritual components...

Due to the metabolic state of ketosis, weight loss is frequently the main goal of the Keto diet...

4.Sustainability over time

The Ayurvedic diet promotes long-lasting lifestyle changes by valuing uniqueness and adaptability...

The Keto diet can cause quick weight reduction in a matter of weeks, but some people may find it difficult to stick to it over the long run...

Dietary choices are influenced by many Ayurvedic principles and once your dosha has been identified, the goal is to eat in a way that best balances this energy, particularly about Agni (digestive fire). For instance, eating warm or hot meals can promote fire and create balance because Vata people are often cool. There are various strategies to create balance, but the most important one is to pay great attention to what, when, and how we consume to effectively fuel our bodies.

Conclusion

By 2027, it is expected that the worldwide ketogenic diet market will be worth USD 15.6 billion and due to the popularity of keto, historically, the US and Canada have led the industry; in 2018, North America accounted for 43.5% of global sales. When your body uses fat as fuel rather than glucose for energy, you enter a metabolic condition known as ketosis. The ketogenic diet may have several advantages. Potential weight loss, greater vitality, and the management of chronic illnesses are a few of them. However, the diet can be challenging to stick to and has some undesirable side effects, such as constipation and "keto" breath. Individuals who are pregnant or breastfeeding, have a history of an eating disorder, or suffering from type 2 diabetes should speak with their doctor before starting the ketogenic diet (or any other new diet). The diet may also be difficult to follow over the long term because of the rigorous carbohydrate limitations and the removal of food categories like wheat. 𝘠𝘰-𝘺𝘰 𝘥𝘪𝘦𝘵𝘪𝘯𝘨 (Often known as "𝘸𝘦𝘪𝘨𝘩𝘵 𝘤𝘺𝘤𝘭𝘪𝘯𝘨," this term depicts the cycle of dieting, losing weight, and then gaining it again), or the practice of attempting a diet, quitting it, and then trying it again, can result in weight cycling and make it more difficult to lose weight permanently. Asking your doctor whether the ketogenic diet would be appropriate for you is advised if you're interested in the health advantages of ketosis. 𝘗𝘭𝘢𝘯𝘦𝘵 𝘈𝘺𝘶𝘳𝘷𝘦𝘥𝘢 𝘱𝘳𝘰𝘷𝘪𝘥𝘦𝘴 𝘵𝘩𝘰𝘳𝘰𝘶𝘨𝘩 𝘥𝘪𝘦𝘵 𝘤𝘩𝘢𝘳𝘵𝘴 𝘧𝘰𝘳 𝘢𝘭𝘭 𝘪𝘯𝘥𝘪𝘷𝘪𝘥𝘶𝘢𝘭𝘴 𝘰𝘧 𝘷𝘢𝘳𝘺𝘪𝘯𝘨 𝘗𝘳𝘢𝘬𝘳𝘪𝘵𝘪𝘴, 𝘋𝘰𝘴𝘩𝘢𝘴, 𝘢𝘯𝘥 𝘵𝘩𝘦𝘪𝘳 𝘶𝘯𝘥𝘦𝘳𝘭𝘺𝘪𝘯𝘨 𝘩𝘦𝘢𝘭𝘵𝘩 𝘪𝘴𝘴𝘶𝘦𝘴 𝘸𝘩𝘪𝘤𝘩 𝘩𝘦𝘭𝘱𝘴 𝘵𝘩𝘦𝘮 𝘵𝘰 𝘢𝘤𝘩𝘪𝘦𝘷𝘦 𝘩𝘢𝘳𝘮𝘰𝘯𝘺 𝘢𝘯𝘥 𝘧𝘪𝘨𝘩𝘵 𝘵𝘩𝘦𝘪𝘳 𝘪𝘭𝘭𝘯𝘦𝘴𝘴𝘦𝘴 𝘦𝘢𝘴𝘪𝘭𝘺.