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% calories from protein;
- 70-80% calories from healthy fats;
- 5% or less calories from carbohydrates.
The ketogenic diet was developed in the 1920s to treat epilepsy in children. Recently, its popularity has grown due to its advantage in losing weight. However, a high-fat diet has other health benefits, such as:
- Hormone balance;
- Reduced sugar cravings
- 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 bodies or ketones. These supplements become a new source of energy for your body. There are three main ketones: acetone, acetoacetate, and beta-hydroxybutyrate.
Our brains and other organs find it easier to use ketones for energy than carbohydrates. Therefore, most people experience an increase in mental clarity, good mood and a decrease in hunger. These molecules have both antioxidant and anti-inflammatory effects. They can help repair and repair cell damage caused by excessive sugar intake.
Health benefits
- Helps to lose weight. The main reason for the popularity of keto: continuous fat burning. This diet will help to significantly reduce body weight and body fat while maintaining muscle mass.
- Improves intestinal healthOne study showed that the keto diet reduced abdominal pain and overall quality of life in people with irritable bowel syndrome (IBS). Thus, it shows a link between low sugar intake and improved IBS.
- Helps with diabetes. A keto diet 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 a ketogenic diet reduced markers of heart disease, including:
- Reduced triglycerides;
- Maintain blood glucose levels;
- Increased HDL cholesterol (high-density lipoproteins);
- Lowering LDL (low density lipoprotein) cholesterol.
- Improves brain healthKetone bodies are associated with possible neuroprotective and anti-inflammatory properties. Therefore, the keto diet helps 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 prevent seizures in patients with epilepsy, especially children. Currently, ketosis is still used as a treatment for people suffering from epilepsy.
Symptoms of keto flu
Also, as you adjust to the oil, many people experience common short-term side effects. This condition is called "keto flu". These symptoms are by-products of dehydration and low carbohydrates as the body adapts. They include:
- Headaches;
- lethargy;
- nausea;
- brain fog;
- stomach ache;
- Low motivation.
Is the keto diet safe?
Despite all the positive effects of the keto diet, there are several groups of people who may not be comfortable with it. These include:
- Pregnant and lactating women;
- Children;
- People at risk for hypoglycemia;
- People with low body mass index (BMI).
It is best to consult your doctor before starting a diet.