Ketogenic diet

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 keto diet uses the following macronutrient ratios:

  • 20-30% of calories from protein;
  • 70-80% of calories from healthy fats;
  • 5% or less of calories from carbohydrates.
keto diet foods

The ketogenic diet was developed in the 1920s for the treatment of epilepsy in children. Recently, its popularity has grown due to the benefit of losing weight. However, there are other health benefits of a high-fat diet, such as:

  • Balance of hormones;
  • Reduced sugar cravings
  • Blood sugar balance;
  • Improve mood and increase energy levels;
  • Reduce inflammation;
  • Improve mental clarity.

What are ketones?

In ketosis, the liver converts fatty acids into ketone bodies or ketones. These by-products become a new source of energy for your body. There are three main ketones: acetone, acetoacetate, beta-hydroxybutyrate.

Our brains and other organs find it easier to use ketones for energy than carbohydrates. Therefore, most people experience greater mental clarity, good mood, and reduced hunger. These molecules also have antioxidant and anti-inflammatory effects. They can help reverse and repair the cell damage often caused by excess sugar.

Health benefit

  1. Helps to lose weight. The main reason keto has become famous: burning fat sustainably. This diet will help significantly reduce body weight, body fat while maintaining muscle mass.
  2. Improve gut health. One study found that the keto diet reduced abdominal pain and overall quality of life in people with irritable bowel syndrome (IBS). Thus showing the link between low sugar consumption and improved IBS.
  3. Helps with diabetes. The keto diet helps balance blood glucose and insulin levels. Reducing the risk of insulin resistance will help prevent metabolic diseases such as type 2 diabetes.
  4. Reduces the risk of heart disease. One study found that the ketogenic diet reduced markers of heart disease, including:
    • Decrease in triglycerides;
    • Maintain blood glucose levels;
    • Increased HDL cholesterol (high density lipoprotein);
    • Lowering of LDL cholesterol (low density lipoprotein).
    • Improve brain health. Ketone bodies are associated with possible neuroprotective and anti-inflammatory properties. Therefore, the keto diet helps people with diseases like 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 used as a treatment method for epilepsy sufferers.

Keto Flu Symptoms

Also, as you adjust to fat, many people experience common short-term side effects. This condition is called "keto flu". These symptoms are byproducts of dehydration and low carbohydrate content as the body adjusts. They include:

  • headache;
  • lethargy;
  • Nausea;
  • clouded brain;
  • Abdominal pain;
  • Low motivation.

Is the keto diet safe?

Despite all the positive effects of the keto diet, there are several groups of people that it may not be suitable for. These include:

  • 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 with your doctor.