Today, everyone is arguing about ketogenic. It is also known as the Keto diet. In simple words, we can describe keto as tricking of your body into using your own BODY FAT as its primary source of energy instead of carbohydrates.
It is moderate and low carb protein, a high-fat consumption strategy that transforms your body into a fat-burning machine. Especially today, Hollywood celebrities and famous athletes talk openly about the health benefits of the keto diet.
Are you ready to know more about this diet?
The following article will describe in-depth details about several pros and cons that you would like to know before starting a keto diet.
Behind Keto Diet
When you are on a keto diet, and you are consuming a couple of carbohydrates with reasonable amounts of protein (the increased level of protein can be transformed into sugars), your body changes its fuel supply to function primarily with fat. In the ketogenic state, you have to consume a high-fat diet with low protein and no carbs in the first few days. This period of food consumption ratio is around 80% of fat and 20% of protein.
Once you get into a ketogenic state, the proportion of food consumption will change as 65% of fat, 30% of protein, and 5% of carbs. These ketones end up being a source of fuel for the body, especially the brain, which absorbs a lot of energy and can function with glucose or ketones.
If you are fasting or consume a small number of carbohydrates and moderate amounts of protein, your body will burn fat saved as fuel again. It is the main reason why people manage to lose more weight with the keto diet lifestyle method.
Some of the benefits of keto are,
- Losing weight
- Lowering blood sugar
- Fighting inflammation
- Reducing cancer risk
- Increasing energy
- Slowing down aging
History of Keto Diet
The keto diet is not new in the world. In the 1920s, it began to be used as a medical treatment to treat epilepsy in children. The number of research studies is being conducted on the ability of the diet to manage one type of neurological conditions and other types of persistent health problems.
Tips to Get Into Ketosis
- Reduce Your Carb Consumption
- Add Coconut Oil in Your Diet
- Ramp up Your Physical Activity
- Boost Your Healthy Fat Intake
- Try a Short Fast
- Control Adequate Protein Intake
- Test Ketone Levels and Adjust Your Diet
In a research study, the subjects of overweight tests lost twice the amount of weight within 24 weeks with a low carb diet (20.7 pounds) compared to the group with a low-fat diet (10.5 pounds ).
Keto Diet Benefits
If you want to lose excess fat, then keto is the best diet to follow. It helps to gain access and eliminate body fat.
Health Benefits of Low-Carb and Ketogenic Diets
- Lead to More Weight Loss at First (Low-Carb Diets)
- Overcome Your Appetite (Low-Carb Diets )
- A Greater Proportion of Fat Loss Comes From Your Abdominal Cavity
- Triglycerides Tend to Drop Drastically
- Increased Levels of ‘Good’ HDL (High-Density Lipoprotein) Cholesterol
- Overcome Insulin Levels and Blood Sugar
- May Lower Blood Pressure
- Effective Against Metabolic Syndrome
- Enhanced ‘Bad’ LDL Cholesterol Levels
- Therapeutic for Several Brain Disorders
The keto diet is not only useful for losing weight, but it also helps improve the level of insulin sensitivity. Especially perfect for people with type 2 diabetes.
Is Keto Safe in the Long Term?
It becomes a hot topic of debate today. There has been no research study that shows any lasting negative impact of being on a keto diet. Numerous specialists now think that the body could establish a “resistance” to the advantages of ketosis unless one enters and leaves frequently. The application of an extremely high long-term fat diet may not be suitable for all body types.
Foods to Eat on a Ketogenic Diet
- Low-Carb Vegetables
- Meat and Poultry
- Coconut Oil
- Plain Greek Yogurt
- Olive Oil
- Nuts and Seeds
- Butter and Cream
- Shirataki Noodles
- Unsweetened Coffee and Tea
- Dark Chocolate and Cocoa Powder
Foods to Avoid on a Ketogenic Diet
- Beans, peanuts, peas, and lentils
- Grains, such as rice, oatmeal, and pasta
- Added sugars and sweeteners
- Low-fat dairy products
- Sugary beverages, including juice and soda
- Snacks, such as potato chips, crackers, and pretzels
- Most of the alcohols, including beer, wine, and cocktails
When you can produce more than 0.5 mM of ketones in your blood daily, it’s time to start restoring carbohydrates in the diet. Instead of consuming only 20-50 g of carbs/day, you can try to extend it to 100-150 g on those days of carbohydrate feeding.
This method of diet strategy is more appropriate for those who hesitate to get rid of some of their favorite foods completely. It could also reduce willpower and dedication to the keto diet or trigger bingeing in prone people.