Hi guys today I would like to talk about the what is keto diet. There are many high fat diets and then the ketogenic diet. The ketogenic diet is not only about quantity but also the quality of what you eat. It’s basically quite different compared to other low carb diets. Here we explain how to follow the ketogenic diet plan.
What is ketosis?
When our body enters the state of ketosis, we have low levels of blood glucose (blood sugar) and high levels of ketones in the bloodstream. Ketonemia refers to the presence of ketone bodies in the blood.
Ketone bodies are compounds that occur naturally in the human body; they are produced by the liver as a kind of fuel during times of fasting or starvation. When you eat less than 50% of your calories from carbs, your body begins using fat as a primary energy source instead of relying on glucose – that’s what causes ketosis
The foods have been selected to enhance the body’s production of ketones, especially when expending calories from fats. Since the diet removes carbohydrate-containing foods, the brain’s primary fuel source becomes fatty acids. Instead of burning glucose, the liver converts these fats into ketone bodies designed to provide energy for the brain.
The number of calories consumed per day was reduced while resting metabolic rate is elevated due to the high fat content in the meals. By taking additional steps like physical activity or drug therapy, individuals may be able to maintain their ideal weight and successfully lose weight if they want to do so.
Why Do People Use the Keto Diet?
People who follow the keto diet believe they lose weight faster than others since their bodies become efficient at switching over to burning fats for fuel. They also claim to experience less hunger, especially after the first week.
Many doctors recommend the keto diet for treating epilepsy, diabetes, and neurological disorders. Other benefits reportedly include reduced appetite, improved mood, lower cholesterol levels, and more.
Keto diet, often referred to as ketosis diet, is a low carbohydrate, moderate protein, and high fat diet plan. Low carb diets have been getting tons of attention for their many benefits, including weight loss, fat reduction, and strong immune system.
A ketogenic diet is similar to the Atkins diet and consists of restricting carbs to just five percent of daily calories, while increasing fats to 85-90% of total calories. Fats provide quick energy, and keep blood sugar stable.
The goal of a keto diet is to enter a metabolic state known as ketosis. Ketosis occurs when the body’s normal fuel supply of glucose breaks down unusually fast, and the liver begins breaking down stored fat into ketones instead. Your brain uses ketones much faster for energy than glucose, therefore putting you into a slightly altered mental state and making focus easier.
More specifically, this diet replaces carbs with dietary fats. Carbs are turned into glycogen (a starchy substance that provides energy) while fats become fatty acids (essential components of cellular structure).
When you eat foods rich in carbohydrates, your body first converts them to glucose – a type of sugar – then either stores it immediately as glycogen in your muscles or liver, or converts it further into fatty acids to use as energy.
In a keto diet, your whole digestive system changes in order to burn fat rather than glucose. When you’re not eating enough carbs to produce any meaningful amount of glucose, your pancreas produces higher levels of insulin.
Insulin helps bring glucose from our bloodstream into our cells to be burned for energy; however, if we don’t give our bodies enough insulin, they convert some of the excess fat into ketone bodies. These are actually quite different molecules than glucose, but your body treats them almost identically.
Your keto diet relies heavily on natural foods to get you into ketosis. You’ll avoid processed foods, sweets, grains, and many vegetables, focusing instead on meat, fish, eggs, poultry, cheese, butter, cream, oils, legumes, nuts, seeds, and non-starchy veggies. Depending on how much activity you have, your calorie goals may vary.
How does a keto diet work?
A ketogenic diet is a way to lose weight. When you go keto, you drastically reduce the number of carbs you eat and increase the amount of fat. Research shows that people who follow the keto diet see results similar to those who go on a traditional low-carb diet, like Atkins, explains registered dietitian Lauren Slayton.
However, unlike a low-carb diet, the keto diet gives you full access to carbohydrates again once you’re ready to transition back to a normal diet.
The ketogenic diet is based upon an ancient food combining philosophy called “keto flu” or “ketosis flu”. It was developed in 1920s Germany, and has since gained popularity worldwide. While doctors and scientists have recently started studying its potential health benefits, there are still only a handful of studies in humans.
Benefits of the ketogenic diet
Studies show the ketogenic diet can help treat epilepsy in children. Because epilepsy affects nearly 5 million Americans, the ketogenic diet could potentially help a lot of people. Another potential benefit of the ketogenic diet is its use in cancer treatment.
A recent study suggested the ketogenic diet combined with radiation therapy may enhance its effectiveness at shrinking tumors. Finally, the ketogenic diet appears effective in helping obese patients shed pounds without any change in daily calorie intake. The diet has been shown to promote satiety, or fullness, which means fewer snacks between meals.
Drawbacks of the ketogenic diet.
Consuming only fats can cause constipation due to insufficient fiber intake. If you’re following the ketogenic diet, you should aim to consume about 25 grams of dietary fiber per day. Fiber helps move food along the digestive tract and keeps the digestive system working properly.
You’ll want to make sure you get enough water while eating a ketogenic diet, since dehydration can contribute to diarrhea and constipation. Dehydration makes us feel tired, sluggish, and weak – not a good side effect if you want to be able to exercise!
Finally, some people experience headaches and fatigue when first starting out on the ketogenic diet. These symptoms usually fade after the initial three weeks and then diminish over time, particularly among those who stick with the plan long-term.