The keto diet is a high-fat diet. The goal is to put the body into a state of ketosis and burn fat instead of carbs for fuel. The keto 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 its advantages in weight loss. However, there are other health benefits to eating a high-fat diet, such as:
- Hormonal balance;
- Reduce sugar cravings
- Balance blood sugar;
- Improve mood and increase energy levels;
- Reduce inflammation;
- Improve mental clarity.
What are ketones?
In ketosis, the liver converts fatty acids into ketone bodies or ketone bodies. These by-products become your body's new source of energy. There are three main types of ketones: acetone, acetoacetate, and beta-hydroxybutyrate.
Our brains and other organs find it easier to use ketones for energy than carbohydrates. As a result, most people feel mentally sharp, in a good mood, and feel less hungry. These molecules also have antioxidant and anti-inflammatory effects. They can help reverse and repair cell damage often caused by eating too much sugar.
Good for health
- Help lose weight. The main reason why keto is so popular: sustainable fat burning. This diet will help significantly reduce body weight and body fat while maintaining muscle mass.
- Improve gut health. One study found that the keto diet reduced abdominal pain and overall quality of life in people with irritable bowel syndrome (IBS). Thus showing a link between low sugar intake and improved IBS.
- Helps cure diabetes. The keto diet will help balance blood glucose and insulin levels. Reducing the risk of insulin resistance will help prevent metabolic diseases like type 2 diabetes.
- Reduce the risk of heart disease. One study found that the ketogenic diet reduced markers of heart disease, including:
- Reduce triglycerides;
- Maintain blood sugar levels;
- Increased HDL cholesterol (high-density lipoprotein);
- Lowers LDL (low-density lipoprotein) cholesterol.
- Improve brain health. Ketone bodies are associated with neuroprotective and anti-inflammatory properties. Therefore, the keto diet helps people with diseases like Parkinson's and Alzheimer's, as well as other degenerative brain diseases.
- Helps cure epilepsy. The ketogenic diet was created in the early 20th century to help prevent seizures in epileptic patients, especially children. Today, ketosis is still being used as a treatment for people with epilepsy.
Symptoms of the keto flu
Also, as you adjust to fat, many people experience short-term side effects. This condition is known as the "keto flu". These symptoms are a byproduct of dehydration and low carbs while the body adjusts. These include:
- Headache;
- comatose;
- Nausea;
- brain fog;
- Stomachache;
- Low motivation.
Is the keto diet safe?
Despite all the positive effects of the keto diet, there are certain groups of people who may not be a good fit for the diet. Including:
- Pregnant and lactating women;
- Kids;
- People at risk of hypoglycemia;
- People with a low body mass index (BMI).
Before starting a diet, it is always better to consult your doctor.