An ancient 'superfood' sent from heaven
The keto diet, short for the ketogenic diet, is one of the most popular non-standard diets in Western modern culture, besides maybe vegetarianism. It is a low-carb high-fat diet. By cutting out carbs wherever possible, you can cut your weight and improve your health. Dietitians and coaches swear by it, and celebrities shred weight with it. It’s also been shown to help manage conditions like diabetes. To learn more about it, click through this gallery.
By dramatically cutting down on carbohydrates and replacing them with fat, the body enters a metabolic state called ketosis.
In this state, the body starts to burn fat efficiently for energy, and also turns fat in the liver into ketones, which supply energy to the brain.
It also causes a dramatic reduction in blood sugar and insulin levels, which has its own set of benefits.
Because it’s difficult to not eat carbs, people approach it in different ways. The standard keto diet is 70% fat, 20% protein, and 10% carbs.
The cyclical keto diet might look something like not consuming any carbs for five days and then two days of high-carb intake.
A high-protein ketogenic diet is what it sounds like: higher in protein. The ratio is often 60% fat, 35% protein, and 5% carbs.
These are some of the most basic versions. The standard version is the most studied.
The keto diet is effective for losing weight and may more effective than a low-fat diet.
One of the benefits of the keto diet is that you can generally eat a lot and don’t have to spend time counting calories or measuring food by weight.
It’s also been shown to have a positive effect in reducing diastolic blood pressure and triglyceride levels.
Triglyceride levels are measured in the blood. They are fat. Your body makes them and they’re also in food. Extra calories are turned into triglycerides and stored in fat cells for later use.
You’re losing more weight than you would by following a low-fat diet, and you'll feel a lot less hungry.
Because the keto diet can boost insulin sensitivity levels and cause fat loss, it can have great benefits for people who have type 2 diabetes or prediabetes.
It’s also been shown to be able to have a positive effect on people with heart disease, cancer, Alzheimer’s disease, epilepsy, Parkinson’s disease, polycystic ovary syndrome, and brain injuries.
When you’re on the keto diet, there’s quite a lot of foods to be avoided. The main ones are sugary foods, grains, or starches: wheat-based products, fruit, beans or legumes, root vegetables and tubers, low fat or diet products, some condiments or sauces, unhealthy fats, alcohol, and sugar-free diet foods.
The food to eat is meat, fish, eggs, butter, cheese, nuts and seeds, healthy oils, avocados, and low-carb veggies.
An example of a day of eating by the keto diet may be veggie and egg muffins with tomatoes for breakfast, chicken salad with olive oil, feta cheese, and olives for lunch, and salmon and asparagus for dinner.
It’s important to rotate the meat and vegetable on an ongoing basis so you get the minerals and vitamins required in your diet.
Fatty meat, cheese, olives, dark chocolate, guacamole, and full-fat yogurt are some of the snacks that people can enjoy on the diet.
You may need to plan your meals a little bit more. This might mean bringing something to the family meal or reading labels more attentively.
Dining out is when things are most difficult, because everything looks delicious. Meat, fish, or egg-based dishes are the best. Have cheese for dessert and order veggies instead of starchy carbs.
There are some recorded negative side effects. Poor energy and mental function, increased hunger, sleep issues, nausea, digestive discomfort, and decreased exercise performance are some.
Generally, you’re supposed to ease yourself into the diet. You’re also not supposed to stay on the diet forever, because it may cause other health complications.
In terms of supplements, there are many which may be beneficial. MCT coconut oil helps increase ketone levels. Minerals and vitamins are useful, too.
Depending on your lifestyle and body, it might not be the most sensible diet. For example, it’s not great for rugby players looking to maintain weight.
In summary, the diet is often beneficial for people who are looking to lose weight, have diabetes, and/or are looking to improve their metabolic health.
Remember, before starting a new diet or exercise routine, it’s always best to consult a professional to avoid doing more damage than good to your body.
Sources: (Healthline)
See also: The warrior diet: Could you stomach it?
The Keto Diet 101: A simple guide
Everything you need to know about the popular diet
FOOD Food
The keto diet, short for the ketogenic diet, is one of the most popular non-standard diets in Western modern culture, besides maybe vegetarianism. It is a low-carb high-fat diet. By cutting out carbs wherever possible, you can cut your weight and improve your health. Dietitians and coaches swear by it, and celebrities shred weight with it. It’s also been shown to help manage conditions like diabetes. To learn more about it, click through this gallery.