What is keto diet, how it benefits your health
A keto diet is a low carbohydrate diet, which helps in burning body fat. Keto diet becomes essential for people who are thinking of losing their extra calories. The “keto” in a ketogenic diet comes from the fact that it makes the body produce small fuel molecules called “ketones”. This is an alternative fuel for the body, used when blood sugar is in short supply. What is keto diet, and how it benefits your health
Ketones are produced if you eat very few carbs and only moderate amounts of protein (excess protein can also be converted to blood sugar). Ketones are produced in the liver, from fat. They are then used as fuel throughout the body, including the brain. The brain is a hungry organ that consumes lots of energy every day, and it can’t run on fat directly.
One hypothesis is that the use of energy from protein in Keto diet is an “expensive” process for the body and so can lead to a “waste of calories” and therefore increased weight loss compared to other “less expensive” diets. You may experience fatigue during the initial days.
What to eat in Keto diet-
- Meats – fish, beef, lamb, poultry, eggs, etc.
- Leafy Greens – spinach, kale, cabbage, cauliflower, broccoli, green beans, etc.
- High Fat Dairy – hard cheeses, high fat cream, butter, etc.
- Nuts and seeds – macadamias, walnuts, sunflower seeds, etc.
- Avocado and berries – raspberries, blackberries, and other low glycemic impact berries
- Sweeteners – Stevia, erythritol, monk fruit, and other low-carb sweeteners
- Other fats – Coconut oil, high-fat salad dressing, saturated fats, etc.
What to avoid-
- Grains – wheat, corn, rice, cereal, etc.
- Sugar – honey, agave, maple syrup, etc.
- Fruit – apples, bananas, oranges, etc.
- Tubers – potato, yams, etc.
Benefits of Keto diet-
- Reduction in appetite due to higher satiety effect of proteins, effects on appetite control hormones and to a possible direct appetite suppressant action of the ketone bodies.
- Reduction in lipogenesis which means formation fats and increased lipolysis which means enhances fat burning.
- Recently suggested that ketones may protect from cognitive impairment caused by weight gain and obesity.
- A ketogenic diet also lowers the serum ratio of IGF/IGF-binding protein 3 in mice with positive effects on metabolic syndrome and cancer risk
- A keto diet controls blood sugar levels and is excellent for reversing type 2 diabetes. This has been proven in studies. It makes perfect sense since keto lowers blood-sugar levels and reduces the negative impact of high insulin levels.
- The ketogenic diet has been used since the early 1900’s to treat epilepsy successfully. It is still one of the most widely used therapies for children who have uncontrolled epilepsy today.
- PCOS often occurs along with insulin resistance – causing a range of hormonal issues in women– including infertility. A ketogenic diet – due to its extremely low carb intake – can help address insulin resistance and in turn help with suffers from PCOS.
Who should not follow-
People who take diabetic medications such as insulin should strictly monitor for sudden drops in blood sugar levels while following the keto diet.
Additionally, people with gallbladder disease, pancreatic insufficiency, a history of kidney stones, or a history of anorexia should talk with their doctor regarding the safety of a ketogenic diet program. Last, women who are pregnant or breastfeeding require higher protein intake and should adjust the ketogenic diet plan to meet this macronutrient need.