The ketogenic diet is a high-fat diet. The point is to get your body into ketosis and burn fat instead of carbs for fuel. The keto diet uses the following macronutrient ratios:
- 20-30% calories from protein;
- 70-80% of calories from healthy fats;
- 5% or less of calories from carbohydrates.
The ketogenic diet was developed in the 1920s to treat epilepsy in children. Recently, its popularity has grown due to the advantage of losing weight. However, there are other health benefits of eating a high-fat diet, such as:
- Hormone balance;
- Reduced sugar cravings
- Blood sugar balance;
- Improve mood and increase energy levels;
- Reduce inflammation;
- Improved mental clarity.
What are ketones?
In ketosis, the liver converts fatty acids into ketone bodies, or ketones. These byproducts become a new source of energy for your body. There are three main ketones: acetone, acetoacetate, beta-hydroxybutyrate.
Our brains and other organs have an easier time using ketones for energy than carbohydrates. Therefore, most people experience increased mental clarity, good mood, and less hunger. These molecules also have antioxidant and anti-inflammatory effects. They can help reverse and repair cell damage often caused by excessive sugar consumption.
- Helps lose weight. The main reason the ketogenic diet has become famous: sustainable fat burning. This diet will help significantly reduce body weight, body fat while maintaining muscle mass.
- Improves gut health. One study found that the ketogenic diet reduced abdominal pain and overall quality of life in people with irritable bowel syndrome (IBS). Thus showing the link between low sugar intake and improvement of IBS.
- Help with diabetes. The ketogenic diet will help balance blood glucose and insulin levels. Reducing the risk of insulin resistance will help prevent metabolic diseases like type 2 diabetes.
- Reduces the risk of heart disease. One study found that the ketogenic diet reduced markers of heart disease, including:
- decreased triglycerides;
- Maintain blood glucose levels;
- Increased HDL cholesterol (high-density lipoproteins);
- Reduce LDL (low-density lipoprotein) cholesterol.
- Improves brain health. Ketone bodies are associated with possible neuroprotective and anti-inflammatory properties. Therefore, the ketogenic diet helps people with diseases such as Parkinson's and Alzheimer's, as well as other degenerative brain diseases.
- Help with epilepsy. The ketogenic diet was created in the early 20th century to help prevent seizures in epilepsy patients, especially children. Today, ketosis is still used as a treatment method for epilepsy sufferers.
- brain fog;
- Abdominal pain;
- Low motivation.
- Pregnant and lactating women;
- People at risk of hypoglycemia;
- People with a low body mass index (BMI).
Symptoms of the keto flu
Also, as the fat adjusts, many people experience common short-term side effects. This condition is called "keto flu. "These symptoms are byproducts of dehydration and low carbs as the body adjusts. They include:
Is the ketogenic diet safe?
Despite all the positive effects of the ketogenic diet, there are several groups of people for whom it may not be suitable. These include:
Before starting a diet, it is best to consult with your doctor.