The practice of the ketogenic diet or keto diet can be traced as far back as the 1920s. Its principles are founded on a rigorous scientific conception regarding physiology and nutrition. The Keto diet plan emphasizes minimum calorie intake which implies a substantial reduction in the consumption of carbs, modest amounts of protein, and high intake of healthy fats. For people who want to optimize their health, this is a good idea.
Keto Diet for Weight Loss
This diet aims to eliminate the main implicit causes of weight gain, including hormonal disorders and, in particular, insulin resistance, associated with the presence of hyperglycaemia, as well as the tendency towards restriction and compulsive consumption of empty calories as a consequence of the many challenging factors dieters have to deal with, such as hunger crises and cravings for certain foods.
When you are trying to lose weight on a ketogenic diet, there should be a daily calorie deficit of about 500 calories. There is no weight loss without this basic rule. You must eat fewer calories than you spend. Even a high-fat ketogenic diet will not cause you to gain weight since you have a calorie deficit.
In other words, your body will burn fat rather than glycogen for fuel. The ideal place to be is here. This is where your body will switch to the stubborn fat deposits to burn the fat. You will see your body fat percentage actually fall as a result.
What are Ketones?
Ketone bodies production occurs when very few carbohydrates are consumed and easily converted into blood sugar and when the amount of protein used is limited, with excess protein also being a trigger for conversion to blood sugar.
The liver produces ketones from fat. These are then used as fuel throughout the body, including the brain. The brain is an energy-intensive organ that is not able to function using fat directly. It works only if there’s glucose or ketones. By producing ketones, the body is said to be in a state of ketosis.
Here’s the key to fat burning – training your body to rely on fat instead of glucose for your energy requirements. You will have low glycogen stores while on a ketogenic diet because of the very low amount of carbohydrates you will eat.
Glycogen will not be available to the body and it will have no choice but to burn fat for fuel. The reason why so many people gain weight, on the other hand, stems from the fact that they continue to eat carbs and when their glycogen stores are full, their bodies convert excess glucose into fat.
Benefits of Ketosis
Not only does ketosis contribute to fat burning, it also reduces appetite. In the same way, promotes muscle maintenance. Some studies suggest that a ketogenic diet may decrease the risk of heart disease. Other studies have shown the efficacy of very low carbohydrate diets in the treatment of metabolic syndrome, insulin resistance, and type 2 diabetes. These studies also explore the effects of these diets on polycystic ovary syndrome (PCOS), acne, cancer, and chronic neurodegenerative diseases such as Alzheimer’s and Parkinson’s disease.
What to Eat on Keto Diet
This is not about skipping meals, but rather replacing low-carb carb intake with healthy fats and protein, providing enough calories to keep your body fit and healthy, getting rid of fat and, above all, preserving lean body mass.
As a first step, nothing to eat but natural, healthy fats. And you will drastically reduce your carbohydrate intake. For the most part, artificial foods are high in carbs and sugar. This is precisely why obesity has become so prevalent in epidemic proportions.
Saturated and monounsaturated fats such as butter, avocado, eggs, macadamia nuts and coconut oil are preferable.
There are very few net carbs in most vegetables. On the other hand, a single serving of starchy vegetables, whether, yams, beets or potatoes can exceed a person’s total carbs limit per day. For a ketogenic diet, greens with a low glycemic index, which are low in carbs but high in nutrients, are recommended. Avoid cereals and legumes as they contain many carbs. Among some of the top choices are cabbage, cauliflower, avocado, zucchini, and broccoli.
Keto is a high-fat diet, without a lot of protein, so it is not necessary to eat large amounts of meat. Some of the most important sources of meat in the diet include Whole eggs, tuna, salmon, sardines, and mackerel. You are allowed all meats, especially fatty meats. Like ribs or bacon. The same applies to veal and chicken (preferably thigh over breast). Avoid, however, processed meats such as sausages, frankfurters, pre-made burgers since they are usually packed with preservatives.
Is Keto bad for cholesterol?
Increased weight gain and high cholesterol are major misconceptions about the ketogenic diet. If you really want to understand why the ketogenic diet contributes to weight loss and lowering cholesterol, you need to know what cholesterol is and how your body burns fat.
A ketogenic diet does not cause weight gain or blockage of the arteries. Inflammation causes bad cholesterol in the body. Eating simple carbs such as those derived from white flour, processed foods and sugars causes the body to become inflamed. In this situation, the body produces cholesterol as a means of protection for the cells.
Eating natural, healthy fats alone does not cause an increase in blood cholesterol levels. It is a common misconception that the arterial wall is blocked because plaque builds up as a result of high dietary cholesterol intake. This disorder is more commonly known as atherosclerosis.
In fact, this occurs when arteries become inflamed and damaged due to oxidized lipoproteins that pass through the artery wall. This is again due to the consumption of sugar, processed foods and other harmful fats that are not natural, healthy fats.
You must eat natural fats to lose fat. Back then, having people use coconut oil in their cooking would have been reprehensible. The ketogenic diet promotes the healthy eating of natural fats such as extra virgin olive oil, coconut oil, fatty fish (such as salmon, tuna, mackerel), avocados, olives, eggs, nuts, etc. Any of the natural fat sources recommended in the diet are all likely to benefit the body for many reasons. All of these foods are loaded with fat and nutrients which your body craves.
Modified Ketogenic Diet Plan
Having a “moderate keto diet” as an option has the potential to promote significant weight loss and improve symptoms. In a moderate keto diet, it is possible to add more carbohydrates and so a greater amount of fiber. Carbohydrate intake is usually increased to about 30-50 grams net per day, making some foods like high-fiber vegetables, some fruits or some starchy vegetables welcome as well.
The modified ketogenic diet follows the same principles as the classic traditional ketogenic diet with very little carbs and a lot of fat. The effects are similar in changing the balance of energy resources available to the body: the body stops using (mainly) glucose as an energy source to use (mainly) fat as an energy source.
In the event that you engage in a lot of physical activity, you should consider trying a modified keto diet that does not strictly limit carbohydrate intake. After training, a so-called “anabolic window” is available when carbohydrates restore energy and supply glucose to rebuild muscles, or glycogen will be stored for future energy. Eating at least some healthy carbohydrates can maintain energy and strength if you are prone to fatigue or feeling weak during a low-carbohydrate meal.
Keto Diet Dangers
The buildup of ketones in the blood causes it to become acidic. It can cause coma or death. When there is not enough insulin available, people with diabetes can get ketoacidosis or diabetic ketoacidosis (DKA). They can also get CAD from getting sick or injured, or from not drinking enough fluids and consequently becoming dehydrated.
Ketoacidosis may also affect some people who do not have diabetes. This is caused by alcoholism, starvation, or an overactive thyroid. A healthy low-carbohydrate diet should generally not be a cause for problems.