What is Keto Diet?
The ketogenic diet, also known as the keto diet, has gained popularity in recent years for its promises of weight loss and other health benefits. While there’s some debate about whether or not it’s effective for these reasons, the diet is becoming more widely used in clinical settings to manage chronic illnesses and neurological disorders, especially in children. Before you decide to try the keto diet, though, it’s important to understand exactly what it entails and whether it could be dangerous to your health. The keto diet has become increasingly popular over the last several years, especially among dieters who have found success using it to lose weight and feel more energized. But what exactly is the keto diet? What are the benefits of this high-fat, low-carb diet plan? And why does it seem to be working so well for people who try it? We’ll explain everything you need to know about the keto diet in this article!
What Is the Ketogenic Diet?
The ketogenic diet is a high-fat, low-carb diet or a low-carb, high-fat (LCHF) plan. It typically involves getting around 75 percent of your daily calories from fat and maintaining protein intake at 20 percent or less. That translates into about 90/10 or 60/30 fats/protein ratio or even higher in some cases depending on what you eat for protein sources. In general, keto diets focus on eating lots of healthy fats from sources like nuts and seeds as well as quality protein from eggs, fish, and lean meats like chicken and turkey.
How does it work?
By eating a very low amount of carbs every day typically 20 to 50 grams (g) per day you put your body into a state of ketosis. Your body burns through all its glycogen stores (the storage form of carbohydrates), then breaks down fat molecules into ketones. These ketones provide an alternative energy source to glucose and can be used by all cell types in your body, including your brain. Many tissues prefer ketones over glucose for fuel because fat doesn’t require any energy to transport around and it burns very cleanly. Our bodies evolved over millions of years to use ketones as an energy source when carbohydrates were unavailable or scarce; now we just have to get our modern food environment out of our heads!
Benefits of the ketogenic diet
On average, people who follow a ketogenic diet lose weight. Ketogenic diets can also reduce blood sugar levels and insulin resistance, lower blood pressure and improve energy levels—all without giving up your favorite foods. People who adopt keto sometimes say they feel better than they have in years. Theories about why it works abound; research into what’s behind its effects is ongoing.
When should I consider going on a Ketogenic diet
If you have a medical condition that can benefit from dieting (for example, type 2 diabetes or some cases of epilepsy) or if you are an athlete trying to lose weight or enhance performance. (If you’re going keto because you think it’s a fad, read these tips for how to avoid common mistakes people make when starting a ketogenic diet.) Always consult with your doctor before making any changes to your diet if pregnant or breastfeeding; it’s also important to consult with your doctor about what supplements and medications you should avoid while on a ketogenic diet. People with kidney disease should always consult their doctor before beginning a ketogenic diet.
Who should avoid it?
Those with existing kidney or liver conditions shouldn’t do keto. Research also suggests that keto isn’t great for diabetics (at least initially). That said, many people with type 2 diabetes find keto to be a good way to manage their blood sugar. But because it’s high in saturated fat, those looking to improve their triglycerides should probably avoid it.
Common concerns with ketogenic diets
Some experts have expressed concerns about starting a ketogenic diet. It’s easy to see why ketogenic diets have many medical and physiological concerns. As always, it’s best to consult with your doctor before beginning any new diet plan or exercise routine. However, below are some common concerns we hear regarding keto diets and how they can affect health. Let’s take a look at each one. What if I get hungry? Hunger is usually only experienced when transitioning into ketosis (the state in which you burn fat for energy instead of carbohydrates). Some people may experience mild hunger initially, but it shouldn’t last long once your body gets used to burning fat for fuel. If you find yourself experiencing hunger regularly while following a ketogenic diet, there are several ways you can tweak things to make them more manageable. Eat more frequently: Try eating 5-6 smaller meals throughout the day instead of 3 larger ones. By doing so, you will increase satiety (the feeling of being full) between meals and decrease hunger pangs that occur when transitioning from one meal to another.
A caveat on the ketogenic diet
Just because something works for someone else doesn’t mean that it will work for you. We’re all different with different dietary needs, lifestyles, and levels of activity. There are several diets out there that focus on restricting carbohydrates or calories and both can help you lose weight in the short term but there’s no long-term data on these diets when used naturally. Instead, a balanced approach to nutrition (not counting macros) coupled with calorie restriction works best for most people over time, especially when that lifestyle is paired with regular exercise and sleeping enough hours every night to give your body time to rest and repair itself.
Is the keto diet for you?
The Keto Diet has gained immense popularity in recent years for its claimed weight-loss benefits. But what exactly is The Keto Diet? And, more importantly, is The Keto Diet right for you? Like most diets, The Keto Diet involves making some sacrifices and dedication to achieve your desired goals. This guide will explain how to do that, as well as give you insights into what to expect in the Keto Diet.
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