The keto diet is a high fat diet. The point is to get your body into ketosis and burn fat as fuel instead of carbohydrates. The keto diet uses the following macronutrient ratios:
- 20-30% of calories from protein;
- 70-80% of calories come from healthy fats;
- 5% or less calories from carbohydrates.
The ketogenic diet was developed in the 1920s to treat epilepsy in children. Its popularity has recently increased due to the benefits of weight loss. However, there are other health benefits to a high-fat diet, such as:
- Hormonal balance;
- Reduced hunger
- Blood sugar balance;
- Improving mood and increasing energy levels;
- Reduction of inflammation;
- Improving mental purity.
What are ketones?
During ketosis, the liver converts fatty acids into ketone bodies or ketones. 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 use ketones for energy more easily than carbohydrates. Therefore, most people experience mental purity, good mood and reduced hunger. These molecules also have antioxidant and anti-inflammatory effects. They can help reverse and repair the cell damage often caused by excessive sugar intake.
Beneficial effect on health
- It helps you lose weight. The main reason why keto has become famous is sustainable fat burning. This diet helps to significantly reduce body weight, body fat while maintaining muscle mass.
- Improves intestinal health. One study has shown that a keto diet reduces abdominal pain and overall quality of life in patients with irritable bowel syndrome (IBS). This shows the link between low sugar intake and improving IBS.
- Helps with diabetes. A keto diet helps balance blood sugar and insulin levels. Reducing the risk of insulin resistance helps prevent metabolic diseases such as type 2 diabetes.
- Reduces the risk of heart disease. One study showed that a ketogenic diet reduced markers of heart disease, including:
- Decreased triglyceride levels;
- Maintaining blood sugar levels;
- Increased HDL cholesterol (high density lipoproteins);
- Lowering LDL (low density lipoprotein) cholesterol.
- Improves brain health. Ketone bodies have potential neuroprotective and anti-inflammatory properties. Therefore, 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 patients with epilepsy, especially children. Ketosis is still used today as a method of treating people with epilepsy.
Symptoms of keto flu
In addition, many people experience common short-term side effects when adapting to fat. This condition is called "keto flu. "These symptoms are byproducts of dehydration and low carbs as the body adjusts. They include:
- headache;
- lethargy;
- Nausea;
- brain fog;
- Stomach ache;
- Low motivation.
Is the keto diet safe?
Despite all the positive effects of a keto diet, there are many groups of people who may not be right. These include:
- Pregnant and lactating women;
- Children;
- People at risk of hypoglycaemia;
- People with a low body mass index (BMI).
It is better to consult your doctor before starting your diet.