The keto diet is a high fat diet. The point is to get your body into ketosis and burn fat instead of carbohydrates for fuel. The diet uses the following reports of macronutrients:
- 20-30% of calories from protein;
- 70-80% of calories from healthy fats;
- 5% or fewer calories from carbohydrates.
The ketogenic diet was developed in the 1920s to treat epilepsy in children. Recently, its popularity has increased due to its advantage in weight loss. However, there are other health benefits to eating a high-fat diet, such as:
- Hormone balance;
- Reduced cravings for sugar
- Blood sugar balance;
- Improve mood and increase energy levels;
- Reduction of inflammation;
- Improving mental clarity.
What are ketones?
In ketosis, the liver converts fatty acids into ketone or ketone bodies. These by-products become a new source of energy for your body. There are three main ketones: acetone, acetoacetate, beta-hydroxybutyrate.
Our brain and other organs find it easier to use ketones for energy than carbohydrates. Therefore, most people experience increased mental clarity, good mood and decreased hunger. These molecules also have antioxidant and anti-inflammatory effects. They can help reverse and repair cell damage often caused by eating too much sugar.
Health benefit
- Helps to lose weight. The main reason why these have become popular: sustainable fat burning. This diet will help significantly reduce body weight, body fat while maintaining muscle mass.
- Improves intestinal health. One study found that diet keto reduced abdominal pain and overall quality of life in people with Irritable Bowel Syndrome (IBS). Thus showing the link between low sugar intake and improved IBS.
- Helps with diabetes. These diets will help balance blood glucose and insulin levels. Reducing the risk of insulin resistance will help prevent metabolic diseases such as type 2 diabetes.
- Reduces the risk of heart disease. One study found that the ketogenic diet reduces markers of heart disease, including:
- Reduced triglycerides;
- Maintaining blood glucose levels;
- Increased HDL cholesterol (high density lipoprotein);
- Lowering LDL (low density lipoprotein) cholesterol.
- Improves brain health. Ketone bodies are associated with potential neuroprotective and anti-inflammatory properties. Therefore, these diets help people with diseases such as Parkinson's and Alzheimer's, as well as other degenerative brain diseases.
- Helps with epilepsy. The ketogenic diet was created in the early 20th century to help prevent seizures in patients with epilepsy, especially children. Nowadays, ketosis is still being used as a treatment method for those suffering from epilepsy.
These are the symptoms of the flu
Also, as you adjust to fat, many people experience the usual short-term side effects. This condition is called "these flu". These symptoms are byproducts of dehydration and low carbohydrates as the body adjusts. They include:
- Headache;
- lethargy;
- Nauze;
- brain fog;
- Stomach ache;
- Low motivation.
Is this diet safe?
Despite all the positive effects of these diets, there are some groups of people for whom it may not be appropriate. This includes:
- Pregnant and lactating women;
- Children;
- People at risk of hypoglycemia;
- People with a low body mass index (BMI).
Before starting a diet, it is best to consult your doctor.