What is the keto diet | How does the keto diet work? | Benefits of the keto diet | What to eat on the keto diet | Finally |
What is the keto diet?
A keto diet is a low carb, moderate protein and high-fat diet. People on this diet use fat as a source of fuel, hence why the high amount of fat. (1)
The keto(ketogenic) diet was made popular in the 1920s and 1930s as a therapy for epilepsy(2). Today even though it is still being used for that purpose, it is trending or popular for weight loss purposes.
How does the keto diet work?
During the keto diet, the body switches from a state of glycolysis(state of burning glucose) to a state of ketosis(state of burning fat for energy).
During this process, the body runs out of the preferred energy source(carbohydrates) and starts to burn fats for energy instead.
To enter into the state of ketosis, one has to take about 5% carbohydrates, 30% protein and the rest should be fats. However, these numbers can differ slightly from person to person.
It takes several days for the body to enter into the state of ketosis because the body has to adapt to the change in the macronutrient composition. In the first few days, the body enters a state of ketosis, during this time the Insulin drops rapidly, while the ketone bodies increase.
It is common for some individuals to experience what is known as the keto flu, the symptoms of the flu include, Excessive thirst, constant urination, fatigue, muscle cramps, headaches, nausea, and mental fog. (3)
Taking electrolytes, and water can help get you out of the keto flu.
Benefits of the keto diet
A study published in 2004, show the effects of a long term ketogenic diet on obese patients.
The study was conducted for 24 weeks, and the number of volunteers was 83. After 24 weeks, the weight and body mass index of the patients decreased significantly, and the cholesterol decreased overall.
The HDL cholesterol(good cholesterol) increased(4), while the LDL cholesterol(bad cholesterol) decreased significantly. (5)
Because the keto diet helps lower the level of insulin and uses fats as a source of energy, it helps with preventing insulin spikes each time food is consumed and helps with a constant supply of energy.
Individuals on a keto diet also have better regulations of their hunger because of the fats and low insulin that the body produces(6).
What to eat on a keto diet?
The food is divided into protein, fats and carbs. On a keto diet grains like rice should be avoided, That said here is a list of foods to eat on a keto diet(7):
Fats
Butter
Ghee
Olive Oil
Coconut oil
Avocadoes
Protein
Fish
Eggs
Nuts
Seeds
Plain Greek Yogurt
Cottage cheese
Meat
Poultry
Carbohydrates
Lettuce
Peppers
Cucumber
Broccoli
Cauliflower
Cabbage
Zucchini
Berries
Finally
You are probably asking yourself if you should start this diet, or if it is the best diet for weight loss. The best diet is the one that works for you, if the keto diet works for you and you are able to stick to it for a long period of time, then it is for you. I tried it for some time, but carbs were my weakness and I just couldn’t stick to it. You will never know till you try, but before you do, please ensure you reach out to your doctor just in case. All the best and hope you are able to achieve your goals.
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