The keto diet is a high-fat diet. The goal is to get your body into ketosis and burn fat instead of carbs for fuel. The ketogenic diet uses the following macronutrient ratios:
- 20-30% of calories from protein;
- 70-80% of 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 the weight loss advantage. However, there are other health benefits of eating a high-fat diet, such as:
- Hormone balance;
- Reduced sugar craving
- Blood sugar balance;
- Improve mood and increase energy levels;
- Reduction of 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 cell damage caused by excess sugar.
health benefit
- It helps to lose weight. The main reason keto has become famous: sustainable fat burning. This diet will help to significantly reduce body weight, body fat while maintaining muscle mass.
- Improves intestinal 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 in IBS.
- Helps with diabetes. The keto diet will help balance blood glucose and insulin levels. Reducing your 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 reduced markers of heart disease, including:
- Decreased triglycerides;
- Maintenance of blood glucose levels;
- Increase in HDL cholesterol (high-density lipoproteins);
- Lowering LDL cholesterol (low density lipoprotein).
- Improves brain health. Ketone bodies are associated with possible neuroprotective and anti-inflammatory properties. Therefore, the ketogenic diet helps people with diseases like Parkinson's and Alzheimer's, as well as other degenerative brain diseases.
- It 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.
Symptoms of the ketogenic flu
Also, as you adapt to fat, many people experience common short-term side effects. This condition is called "keto flu". These symptoms are by-products of dehydration and low carbs as the body adjusts. They include:
- Headaches;
- lethargy;
- Nausea;
- Mental confusion;
- Abdominal pain;
- Low motivation.
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:
- 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.