A keto diet is a low carb diet in which ketones are produced by the body to be used as energy by liver. The keto diet is known by different names like low carb diet, low carb high fat(LCHF) or ketogenic diet.
When we eat something high in carbs, our body produces insulin and glucose.
This molecule can be easily converted to energy and is better than any source of energy.
Insulin is used to process glucose in blood as it takes it throughout the body.
Since glucose is the primary source of energy, you don’t need fats and therefore they get stored. If we talk about a normal diet, you need high carbohydrates and your body will need glucose as a source of energy. When you lower the carbs intake, the body goes into a state of ketosis.
Ketosis happens naturally in our body when the food intake is low. Ketones are produced during this process which help in breakdown of fats present in liver.
The goal of a keto diet is to increase the metabolism of the body. We achieve this goal by starving carbohydrates rather than calories.
What you put in your body, reflects on your body. When you put more fat and decrease carbs, it will start burning ketones. When your body has needed ketone levels it results in many benefits for health, physical, weight loss and mental performance.
Advantages of Ketogenic Diet
When you are on a ketogenic diet, it results in many benefits including weight loss, increased energy levels and therapeutic advantages. A low carb, high fat diet can be beneficial for anyone. Below, we have listed some benefits of ketogenic diet:-
The ketogenic diet makes use of body fat as energy source. So, it benefits weight loss. During keto diet, the insulin levels drops much which helps in burning fat. The ketogenic diet gives you better results when compared to low fat anf high carbs diet.
Control Blood Sugar
The blood sugar levels are naturally lowered due to Ketonic diet. According to research, ketogenic diet is effective in managing and preventing diabetes when compared to low-calorie diets.
The ketogenic diet is used by many for increasing mental performance. Ketones serve as a great source of fuel. Due to lower intake of carbs, increase in blood sugar decreases. This results in improved concentration and focus.
According to studies, when you increase the intake of fatty acids, it improves concentration and focus.
Increase in Energy and Normalization of Hunger
If you give a reliable energy source to the body, you will feel very energised throughout the day. Fats have been shown to be very effective fuel for burning. Fat has been shown to be naturally more satisfying and keeps us satiated longer.
Since the start of 1900’s, the ketogenic diet has been shown to treat epilepsy successfully. It is a widely used therapy for uncontrolled epilepsy in children today. The main benefit of ketogenic diet is that it helps you in treating epilepsy with fewer medicines. The ketogenic diet has worked on adults as well.
Cholesterol and Blood Pressure
Ketogenic diet can improve triglyceride level and cholesterol level which is responsible for buildup of arteries. The low carb, high fat increases HDL and decreases LDL concentration. As per studies, low-carb diets have been shown to improve blood pressure.
If insulin is not managed, it could lead to type 2 diabetes. A great amount of research shows that low carb, ketogenic diet helps in lowering insulin levels.
A ketogenic diet helps in improving your skin. A research shows significant drop in lesions and inflammation in skin when you switch to diet low in carb. Another research shows that there is a connection between high-carb eating and increased acne. So, a ketogenic diet will surely help.
If you want to start a keto diet, you should have a viable diet plan. The diet you will intake will result in getting you to ketogenic state faster. If you restrict the carbohydrates intake to less than 15g per day, it will result in your body getting into ketogenic state fast.
You must limit your carbs intake which should mostly come from veggies, dairy and nuts. You should restrict refined carbs like wheat(bread, cereals, pasta), starch(potatoes, legumes, beans) or fruit. But you can consume avocado, berries and star fruit in moderation.
What to eat?
- Meats: Beef, lamb, fish, eggs, poultry etc.
- Leafy Greens: Kale, spinach etc.
- Vegetables above ground: Cauliflower, broccoli etc.
- High Fat Dairy: Butter, high fat cream, hard cheeses etc.
- Nuts and Seeds: Walnuts, macadamias, sunflower seeds etc.
- Avocado and Berries: Blackberries, raspberries and other berries with low GI(Glycemic Impact).
- Sweeteners: Erythritol, monk fruit, stevia and other sweeteners with low carbs
- Other fats: coconut oil, saturated fats, high-fat salad dressing etc.
What not to eat?
- Grains: wheat, rice, corn, cereal etc.
- Fruit: apples, oranges, bananas etc.
- Sugar: agave, honey, maple syrup etc.
- Tubers: potato, yams, etc.
You should always remember that a Keto diet is high in fat, has moderate protein and low carbs. The intake of nutrients should be 70% fats, 5% carbs and 25% protein.