Why go for a Keto Diet?

Posted on Category:Diet
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When it comes to weight loss diets, high-protein, low carbohydrate grab widespread attention. The keto diet also referred to as a ketogenic diet, stands out in this position. It is not easy arriving at a true ketogenic diet. Unlike other rich-in-carb diets that focus on proteins, keto plans mainly focus on body fats. Fats supply 90 percent of the body calorie intake. That is why they are not recommended when experimenting.

Keto diets are commonly used on children suffering from epileptic seizures. Recently it has become popular among weight loss experts. Despite the limited amount of study, it has shown positive results for those who use it in the short-term.

 

yogurtHow does the keto diet work?

The ketogenic diet strives to force the body into using an alternate fuel. Instead of relying solely on glucose derived from carbs, the keto diet will utilize ketones, which are a fuel produced from the liver that burns body fat. Burning fat is an ideal way to lose weight. It was not easy to get the body liver to switch to ketone production. It will have to detect a deprivation in body carbohydrates. Anything fewer than 20 to 50 grams of carbs to be precise, have in mind that a medium-sized banana will only produce 27 grams of carbs. Within a few days, you will be able to achieve a state of ketosis. Consuming too many proteins interferes with the production of ketosis.

 

Look at what you eat

Keto diets have a high-fat requirement that forces its followers to consume fat in every meal. A daily 2000 calorie intake an be equated to 165 grams of fat, 75 grams of protein and 40 grams of carbs. Healthy unsaturated fats rely on a keto diet such as walnuts, almond, avocado, olive oil, and tofu. Saturated fats such as palm and coconut oil, butter, and lard should be consumed in high amounts,

Protein forms part of the keto diet. The protein does not discriminate between lean protein and those foods rich in saturated fats. For instance, pork, beef, and bacon.
When it comes to fruits and veggies, the foods rich n carbs have certain fruits and berries in small portions. Vegetables are mainly restricted to leafy greens. Chopped broccoli delivers roughly six carbs.

 

Risks associated with keto

Among the top risks associated with keto are saturated fats. Saturated fats should not be more than 7 percent of your calorie intake daily. If unchecked, you will be exposing yourself to heart disease. Keto diets are associated with an increase in bad LDL cholesterol. Other potential risks are:

Deficiency in nutrients. If you do not maintain a regular intake of veggies, fruits, and grains you may face a lack of micronutrients such as magnesium, selenium, phosphorous and vitamin B.

Liver problems – With lots of fat to metabolize, your diet can worsen existing liver conditions.

Kidney problems – The kidney is a primary source of protein metabolism. Keto diets can overload the kidney affecting its work. The recommended protein intake is 46 grams for women and 56 grams for men.

 

weight lossConstipation – Keto diets are low in fibrous foods, particularly legumes and grains.

Mood swings – The brain needs a lot of sugar from healthy carbs to properly function. Low-carb diets bring about confusion …

The Ketogenic Diet: A Comprehensive Overview

Posted on Category:Diet
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According to statistics, 95% of weight loss diets fail. They provide only short-term solutions, and many people regain the lost weight within 1 to 5 years. Worse still, some people may end up being even heavier than they were before they embarked on the weight loss diet.

This article will delve into what a ketonic diet is, how it works, its benefits and why you may need to use ketogenic supplements:

What is a ketogenic diet?

In simple terms, a ketogenic diet helps in the generation and elimination of ketones. It does this by forcing the body to burn fat for energy production. This type of diet is made up of moderate protein and high fat intake, with very little carbohydrates if any.

The Ketogenic Diet

How does a ketogenic diet work?

It allows your body to shift its fuel source from carbohydrates to fats. Ketone bodies are created via the oxidation of fat. The ketones become the body’s primary source of fuel. The fact that ketones become the main source of fuel is what makes the ketogenic diet have numerous benefits.

What are the benefits of a ketogenic diet?

  1. Improving blood sugar

Ketones help to reduce blood sugar and insulin. Low carbs in the diet also keep sugar and insulin levels low.

2. Aiding in fat loss

It does this via training your body’s metabolic system to use fat as the primary fuel source. The body, therefore, uses the fat reserves to provide energy. Your body has less fat, leading to weight loss.

3. Increasing cognitive performance

Ketones will bypass the blood-brain barrier. Ketones are the preferred fuel source for brain energy. Your brain is able to function more efficiently when using ketones as fuel when compared to when it is using carbohydrates.

4. Reducing cravings

Fluctuations in body sugar cause cravings. When the body’s primary fuel source is fat, sugar fluctuations are eliminated, getting rid of cravings.

5. Increasing energy levels

The mitochondria help in energy production in the cells. The mitochondria are more efficient when using fat as the primary fuel, resulting in higher energy levels in the body

6. Decreasing inflammation

Ketones inhibit NLRP3, which constitutes a complex protein set that causes inflammation when you are suffering from disorders like type 2 diabetes and Alzheimer’s disease.

7. Fighting cancer

Many types of cancer cells will only survive if fueled by glucose. Using ketones as a source of energy will starve these cancer cells.

Ketogenic supplements

The Ketogenic Diet

There is a transition period, known as keto-adaptation, as your body tries to adapt to using fat as its primary source of energy. This period can be difficult. The transition can take a few days or even as long as four weeks. You are likely to feel lethargic and tired, and experience headaches, weakness, and diarrhea.

You may need to include some supplements in your ketogenic diet in order to make this transition smoother. These supplements are known as ketogenic supplements. They include caffeine, vegetables or vegetable supplements, fiber supplements, and foods high in electrolytes. You also need to stay hydrated to keep carbohydrate cravings at bay.

All in All

The ketogenic diet is 100% natural. It uses food that constitutes the recommended healthy diet to instigate a natural process in your body, fat metabolism. Is it a wonder then that it is so …