The keto diet is a high fat diet. The point is to make your body ketosis and burn fat instead of carbohydrates for fuel. The keto diet uses the following macronutrient ratios:
- 20-30% calories from protein;
- 70-80% of calories from healthy fats;
- 5% or less calories from carbohydrates.
A ketogenic diet was developed in the 1920s to treat epilepsy in children. Recently, its popularity has grown due to its advantages in losing weight. However, there are other health benefits from eating a high -fat diet, such as:
- Hormonal balance;
- Reduces sugar cravings
- blood sugar balance;
- Improves mood and increases energy levels;
- Reduces inflammation;
- Improves mental clarity.
What are Ketones?
In ketosis, the liver converts fatty acids into ketone or ketone bodies. 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. As a result, most people experience increased mental clarity, good mood, and decreased hunger. These molecules also have antioxidant and anti-inflammatory effects. They can help reverse and repair cellular damage that is often caused by excessive sugar intake.
Benefits for health
- Helps to lose weight. The main reason why keto has become famous: sustainable fat burning. This diet will help reduce weight, body fat significantly while maintaining muscle mass.
- Improves intestinal health. One study found that a keto diet reduced stomach pain and overall quality of life in people with irritable bowel syndrome (IBS). Thus, it shows a better relationship between low sugar intake and 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:
- Triglyceride reduction;
- Maintain blood glucose levels;
- Increased HDL cholesterol (high density lipoprotein);
- Lowers LDL (low density lipoprotein) cholesterol.
- Improves brain health. Ketone bodies are associated with possible neuroprotective and anti-inflammatory properties. Thus, 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 help prevent seizures in epileptic patients, especially children. Today, ketosis is still used as a method of treatment for those with epilepsy.
Symptoms of keto flu
Also, as you adjust to fat, many people experience the usual short -term side effects. This condition is called "keto flu". These symptoms are a byproduct of dehydration and low carbohydrates as the body adjusts. They include:
- Headache;
- lethargy;
- Nausea;
- brain fog;
- Stomachache;
- Low motivation.
Is the keto diet safe?
Despite all the positive effects of the keto diet, there are some groups of people who may not be suitable for it. This includes:
- 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.