The Keto Diet – What you should know?
One of the recent buzzword going around the diet and health sector recently is the Keto Diet. Keto actually stands for ketogenic which naturally is a high-fat and low-carb diet.
To date, more than 20 studies have already proven that this diet program could effectively help you to lose weight. What more? It even comes with health benefits too.
To say the least, there are some similarities with many known low-carb diets including the Atkins program. What you would be doing in this diet program is to reduce your intake of carbohydrates drastically. Instead, you will be replacing the intake with fat. The name keto is used to illustrate ketosis, the metabolic state that your body goes into since you have reduced carbs.
This means that your body can now burn fat for energy at an incredibly efficient rate. What will also happen in the liver then is that fat is converted into ketones? This will allow your body to channel energy to the brain which means you can very much function quite efficiently. Another plus point about the keto diet is that it helps to reduce your blood sugar level as well as insulin too.
In general, keto diets can be differentiated into various types which are:
Studies have already found that the keto diet works very well for those looking to lose weight. As compared to many other low-fat diets before this, it has been proven to be a lot better. The significant advantage that the keto diet has is convenience. In fact, this diet program allows you to stop counting your calorie intake or even track your food intake while enjoying weight loss.
When you take more protein and lesser carbs, you enjoy a series of benefits. This is where your body starts producing ketones which means it will lower your blood sugar levels. This, in other words, mean that you reduce the risk of diabetes significantly. A keto diet will shed off any excess fat in your body which is one of the major causes of Type 2 diabetes and even pre-diabetes. Furthermore, it also improves up to 75% of your body’s insulin sensitivity. One study that compared diabetic patients who took the keto diet as compared to another higher-carb diet group was about 95% and 62% respectively.
There is still not enough concrete evident that keto diet can help in the treatment of diseases but it surely can help to moderate the risks involved. It must be noted that this diet program first came about to help treat epilepsy, one of the many types of neurological diseases. Besides that, the keto diet has already been found to be involved or associated with:
Basically, if you are taking the keto diet, you should try to avoid the following types of foods:
Meanwhile, a keto diet is where you should be taking more foods in the following:
Below is a sample of a keto diet that you can adopt in a week making variations and replacements as you go along.
Remember that vegetables and meat will be the mainstay so you need to rotate them as much and as frequently as you can.