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The Ketogenic Diet And Its Miraculous Health Benefits

The ketogenic diet is a low-carbohydrate, high-fat diet with lots of health benefits.

There are over 20 studies showing that this type of diet can help you lose weight and improve your health. The ketogenic diet can even protect against diabetes, cancer, epilepsy and Alzheimer's disease. This article will help you understand specifically about ketogenic diet.

What is the ketogenic diet?

The ketogenic diet program (called the keto diet for short) is a diet that is very low in carbohydrates, high in fat and has many similarities with the low carb diet. This diet will minimize the amount of carbohydrate intake and will replace it with fat. Cutting carbohydrates will cause the body to turn into a metabolic state called ketosis. When this happens, the body will burn fat to use as energy very efficiently. 

It will also turn fat into ketones in the liver, which can power the brain. The ketogenic diet can significantly lower blood sugar and insulin levels, along with increasing ketone levels, and this has many health benefits.

Types of ketogenic diets

There are many different ketogenic diets, including:
Standard ketogenic diet (SKD): This is a diet low in carbohydrates, medium in protein and high in fat. Typically, the ratio will be 5% carbs - 20% protein - 75% fat.

Cyclical ketogenic diet (CKD): This diet includes periods of high carbohydrate "refeed": for example, 5 days of keto followed by 2 days of eating Carbohydrate-rich foods.

Targeted ketogenic diet (TKD): This diet will allow you to add carbohydrates to your workout.

High-protein ketogenic diet: This is quite similar to the standard keto diet, but will have more protein, usually 60% fat - 35% protein and 5% carbohydrates. 

However, only the standard keto diet and protein-rich keto diets are scientifically proven for their benefits. The keto diet is cyclical or the purpose is a more advanced diet and usually only applies to those who want to increase muscle mass or athletes.

The information in this article mostly applies to the standard keto diet, although some content can be applied to all forms of the keto diet.

The keto diet helps you lose weight

The keto diet is an effective way to lose weight and reduce risk factors. In fact, researchers show that the keto diet is far more beneficial than the low-carb diet. In addition, the keto diet can help you feel full, while still gaining weight without recording calories or recording the foods you have eaten.

One study found that people on the keto diet lost 2.2 times more weight than those on a low carbohydrate and low fat diet. The amount of tryglyceride and HDL cholesterol also improved in these people. Another study found that people who follow the keto diet lose three times more weight than those who follow the diet recommended for people with diabetes in the UK.

There are many reasons why keto mode is so much more beneficial than low-carb mode. One of the reasons is due to increased protein intake, which has many benefits. 

Increasing ketone intake, lowering blood sugar and improving insulin sensitivity also play a role in the benefits of the keto regimen. Diabetic keto diet for people with diabetes.

Diabetes is characterized by metabolic changes, hyperglycemia and affect the function of insulin. Keto diet according to studies, helps one to reduce excess fat, which is closely related to type 2 diabetes, prediabetes and metabolic syndrome.

One study found that the keto diet improved insulin sensitivity by up to 75%. Another study on diabetics showed that 7-21% of participants could stop using diabetes drugs. In another study, the keto diet group lost 11.1 kg, compared to the carbohydrate diet group that lost only 6.9 kg. In addition, 95.2% of people in the keto group were able to stop or reduce their use of diabetes medication compared to 62% in the high carbohydrate group.

Other benefits of the keto diet

The original keto diet was a tool used in the treatment of neurological conditions, such as epilepsy. Researchers today have demonstrated that this diet has many benefits for many different diseases:

Cardiovascular disease: the keto regime improves cardiovascular risk factors such as body fat, HDL levels, blood pressure and blood sugar.

Cancer: keto diet has recently been put to use in treating certain types of cancer and also to reduce the growth of tumors.

Alzheimer's disease: Keto mode can reduce the symptoms of Alzheimer's disease and reduce the performance process turn of the disease.

Epilepsy: Studies have demonstrated that the keto regimen can significantly reduce seizure symptoms in children with epilepsy.

Polycystic ovary syndrome: Keto mode can reduce insulin levels, and this plays an important role in polycystic ovary syndrome.

Brain Injury: An animal study indicates that this regimen can reduce confusion and help recover from brain damage.

Acne: The reduced amount of insulin and eating less sugar and processed foods will reduce acne.

However, keep in mind that studies on keto regimen have not yet reached a final conclusion.

Foods to Avoid

In summary, any carbohydrate-rich foods should be limited.

Here is a list of foods that should be reduced or eliminated completely from the keto diet:

High sugar foods: Soda, fruit juice, smoothie, cakes, ice cream, candy.

Cereal or food: Products made from wheat, rice, cereals.

Fruit: all fruits, except a handful of strawberry fruits, such as strawberries.

Legumes: peas, kidney beans, chickpeas, lentils etc.

Vegetables: Potatoes, sweet potatoes, carrots, turnips
Low-fat or diet products: because these products often contain a lot of carbohydrates and are usually processed products.

Some spices and sauces contain unhealthy sugars and fats.
Alcoholic beverages: Due to the amount of carbohydrates in these drinks, they can greatly damage the body's ketosis process.

Sugar-free foods: Usually contain a lot of low-energy sugar and can affect the amount of ketones in the body. These are very well processed foods.

Foods To Eat

You should develop a menu based primarily on the following foods:

Meat: Red meat, sausages, bacon, chicken, pork etc.

Fatty fish: eg salmon, tuna, mackerel etc.
Butter and cream
Cheese: keep a look out for unprocessed cheese like that of cheddar, goat, cream, blue or mozzarella.

Nuts like almonds, walnuts, flax seeds, pumpkin seeds.

Healthy oils: this includes, extra virgin olive oil, coconut oil and avocado oil.

Low-carbohydrate vegetables: this is mainly leafy greens, tomatoes, onions, peppers.

Spices: You can use salt, pepper and other spices and herbs.
Side effects and ways to limit.

Although the keto diet is safe for healthy people, there will be some side effects that can occur initially, when the body is not able to adapt to this diet. 

You may have a "keto flu" condition. This includes symptoms such as low energy and poor mental activity, hunger, problems with sleep, nausea, digestive upset and decreased ability to exercise. 

To help with this, try a low-carb diet regularly for the first few weeks. This will help your body adjust to burning more fat, before you completely eliminate carbohydrates from the meal.

The keto diet will also change the balance of water and minerals in the body, so you should add salt to your meals or take supplements containing minerals. To reduce side effects, try to get 3000-4000mg of sodium, 1000mg of potassium and 300mg of magnesium a day. In the early days you can eat until you feel full and you should not limit carbohydrates too much.

The keto diet is a good diet for people who are overweight, diabetic or want to improve their metabolic function. This diet may not be suitable for athletes who want to gain weight or gain muscle. And the most important thing about any diet, is that it only works when you regularly follow and do it for a long time.

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