THE KETOGENIC DIET
The ketogenic diet (or ketogenic diet for short) is a low-carb, high-fat diet that offers many health benefits. Many studies have shown with concrete proof that the ketogenic diet can help you improve your health and lose weight. Ketogenic diets have also been proven to combat diabetes, cancer, epilepsy, and Alzheimer’s disease.
The ketogenic diet is a low-carb, high-fat diet that shares many similarities with the Atkins and low-carb diets.
It’s about consciously reducing your carbohydrate intake and replacing it with fat. When this occurs, your body becomes incredibly efficient at burning fat for energy. It also works like a machine that converts fat into ketones in the liver, which can provide energy to the brain.
Ketogenic diets can cause significant reductions in insulin and blood sugar levels. This, along with increased ketones, has a lot of health benefits.
HOW THE KETOGENIC DIET WORKS
Like all diets, the ketogenic diet works by making you eat fewer calories. Keto accomplishes this by eliminating carbohydrates from the diet. This means that most of the calories in the diet will come from fat and some from protein. The high protein content, simplicity, and lack of liquid calories in soda mean you’ll likely feel less hungry on a ketogenic diet, making it easier to eat fewer calories. To get energy from fat, your body breaks down fat into molecules called ketones. Your body always produces some ketones, but it will make more if you follow a ketone diet. These ketones can be found in the blood and urine, and if the levels are high enough, the state is known as ketosis.
BENEFIT OF THE KETOGENIC DIET
- Ketogenic diets for losing weight by burning excess fat.
A ketogenic diet is a good and productive way to lose weight and reduce risk factors for the disease. Extensive research shows that the ketogenic diet can be just as effective for weight loss as a low-fat diet.
The ketogenic diet is so abundant that you can lose weight without counting calories or monitoring your food intake.
Extensive studies also found that following a very low-carb ketogenic diet was slightly more effective for long-term weight loss than a low-fat diet. People who followed the ketogenic diet lost an average of 2 pounds (0.9 kg) more than the group who followed a low-fat diet.
The ketogenic diet also led to reductions in diastolic blood pressure and triglyceride levels.
Another study found that those who followed a ketogenic diet for eight weeks lost nearly five times more total body fat than those who followed a low-fat diet.
Increased ketones, lower blood sugar levels, and better insulin level sensitivity may also play a vital function.
- Ketogenic diets for diabetes and prediabetes
Diabetes is characterized by changes in high blood sugar levels, metabolism, and reduced insulin function.
The ketogenic diet, when appropriately followed, would help you burn excess fat, accustomed to type 2 diabetes and prediabetes.
A cursory study on women with type 2 diabetes also found that following a ketogenic diet for 90 days significantly lowered hemoglobin A1C levels, measuring long-term blood sugar control. Another extensive research on type 2 diabetes found that people who followed a ketogenic diet shed an incredible amount of weight, amounting to 26.2 pounds (11.9 kg) over two years. This is a significant benefit when considering the link between weight and type 2 diabetes. Additionally, they also experienced better blood sugar management, and the use of certain blood sugar medications decreased among participants throughout the study.
OTHER HEALTH BENEFITS OF THE KETOGENIC DIET
The ketogenic diet was initiated as a means to treat some neurological diseases.
In-depth research has now demonstrated that the diet could have benefits for a variety of various health conditions:
- Cancer: The diet is currently being studied as an additional treatment for cancer because it can help slow tumor growth.
- Alzheimer’s disease: The ketogenic diet can help reduce the symptoms of Alzheimer’s disease and reduce its rise.
- Heart disease: The ketogenic diet can help enhance risk factors like body fat, HDL (adequate) cholesterol levels, blood pressure, and blood sugar.
- Epilepsy: Researchers have done extensive research and concluded that the ketogenic diet could cause significant reductions in seizures in epileptic children.
- Parkinson’s disease: An in-depth study found that the ketogenic diet worked incredibly in combating the Parkinson’s disease and many other diseases.
- Polycystic Ovary Syndrome: The ketogenic diet has been confirmed to help bring down insulin levels, playing a pivotal role in PCOS.
- Brain Injuries: A lot of studies on the ketogenic diet suggests that the diet can improve the outcomes of traumatic brain injuries
FOODS TO EAT AND FOODS TO STAY AWAY FROM WHEN FOLLOWING THE KETO LIFESTYLE
FOODS TO AVOID
Any food that contains a high content of carbohydrates should be avoided as much as possible.
Below is a suggested list of foods that should be reduced or eliminated on a ketogenic diet:
- Foods that contain too much sugar: soft drinks, fruit juices, smoothies, cakes, ice cream, sweets, and a lot more
- Beans or leguminous foods: peas, kidney beans, lentils, chickpeas, and a lot more
- Fruits: Most fruits, except small portions of berries such as strawberries
- Cereals or starches: products made from rice, wheat pasta, grains, and a lot more.
- Legumes and tubers: sweet potatoes, carrots, parsnips, etc.
- Low-fat products: low-fat mayonnaise, salad dressings, and dressings
- Some sauces and condiments: barbecue sauce, honey mustard, teriyaki sauce, ketchup, etc.
- Unhealthy fats: processed vegetable oils, mayonnaise.
- Alcohol: beer, wine, spirits, mixed drinks
- Diet foods without sugar: candies, syrups, puddings, sweeteners, desserts, etc.
KETO FRIENDLY FOODS TO EAT
You should set up most of your meals on these foods:
- Meats: red meat, steak, ham, sausage, bacon, chicken, and turkey
- Fatty fish: salmon, trout, tuna, and mackerel
- Eggs: whole or omega-3 battered eggs
- Butter and Cream: Grass-Fed Butter and Cream
- Cheese: raw cheeses such as mozzarella, cheddar, goat, cream, or blue
- Healthy oils: coconut oil and avocado oil.
- Avocado: whole avocados or fresh guacamole
- Low carb vegetables: greens, tomatoes, onions, peppers, etc.
- Seasonings: salt, pepper, aromatic herbs, and spices
Nuts and seeds: almonds, walnuts, flax seeds, chia seeds, pumpkin seeds, and so on.
The ketogenic diet can be potent and curative. It is currently being investigated for use in handling a variety of health disorders. Not following the rules as supposed can have serious health consequences and may not be the best choice for obtaining and sustaining general wellness. It requires a pressing commitment and regular laboratory experiments. It takes the body a minimum of two weeks and often four or more to adjust to the drastic reduction in carbohydrates. To continue to enjoy the diet’s benefits, the macronutrient ratio must remain fixed.
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