The keto diet is a high-fat, low-carb diet that has become popular in recent years. It was originally designed in the 1920s for people with epilepsy to help control seizures or manage chronic health conditions. The ketogenic diet typically consists of 75% fat, 20% protein and only 5% carbohydrates.
Though what foods are included on the diet can vary between individuals, it generally contains less than 20-50 grams of carbohydrates per day and up to 80% of calories come from fats.
The keto diet has exploded in popularity in recent years, with the help of celebrity backers like Halle Berry and Kourtney Kardashian. The majority of people who follow this diet are looking to lose weight. However, there are also some health benefits associated with following it.
This article is designed to help anyone starting their own research on the Keto diet, and I share some good links at the end of the article for further reading. Please remember, I am not a doctor, please always do your own research and consult with a health professional. This is just some info I have picked up along the way and should not be taken as medical advice directed at you.
That said, lets get into it…..
What are the benefits of a ketogenic diet?
Over the last few years, many people have become interested in the ketogenic diet. This is a type of diet that was originally designed to help people with epilepsy by reducing seizures. More recently, the diet has been credited with benefits for weight loss, mental clarity and even cancer prevention. The keto diet consists of high-fat foods, low-carbohydrates and moderate protein intake. It works on the principle that when you eat too much carbohydrates your body will produce insulin which can lead to fat storage. When you reduce carbohydrate consumption, your liver starts producing ketones instead. These are used as energy sources within cells and also make it easier to burn fats.
The classic ketogenic diet creates an environment where most or all of dietary carb intake must be sourced from vegetables (carbs are preferentially metabolized over proteins/fats). This is achieved by a) limiting total carbs b) using very small portions c) avoiding fruit d) consuming adequate amounts of MCT oil e) having no added sugar in recipes f) not eating any grains g) ensuring adequate levels of omega 3 fatty acids h) obtaining sufficient quantities of healthy minerals.
As with any weight loss plan you can expect:
- A healthier lifestyle
- Greater self-confidence
- Better sex life
- More energy
- Increased happiness
- Lower risk of diabetes
- Improved mood and energy levels
- Weight loss can help with feelings of depression
- Weight loss is a great way to look good
What is the science behind it?
The keto diet works by forcing your body into an energy deficit through fat restriction. This causes you to burn stored fats for fuel instead of carbohydrates. When this happens, insulin production decreases because there are no carbs available to convert to glucose. Insulin helps regulate blood sugar levels, but when insulin drops low enough, liver glycogen stores become depleted. As they run out, glucagon kicks in as a backup source of energy. Glucagon increases blood sugar levels until more nutrients can be extracted from food or produced internally. Once that occurs, glucagon will kick back down and allow insulin to take over again.
There is no doubt that the ketogenic diet works well as an effective treatment option for children suffering from intractable childhood epilepsies such as Dravet syndrome (DS) and myoclonic astatic epilepsy (MAE). In fact, studies have shown that when compared to anticonvulsant medications or other dietary interventions, the ketogenic diet can be more successful at reducing seizure frequency and improving cognitive function. The reason why these diets work so effectively in treating certain types of seizures has been attributed to their ability to increase levels of brain derived neurotrophic factor (BDNF), which plays a key role in neuronal development.
How do I know what amount of carbs to eat?
The keto diet is a very low-carb, high-fat diet that shares similarities to the Atkins and low-carb diets. Those who follow the keto diet eat large amounts of fat, moderate amounts of protein and only 50-20 grams or less of net carbs per day. Net carbs are total carbohydrates minus fiber. This type of eating plan can be difficult for some people because it requires strict adherence to a specific dietary protocol. If you decide to try this diet, make sure your doctor knows about any pre-existing health conditions you have before beginning.
What are some foods that are commonly eaten on a keto diet?
The keto diet is a low-carb, high-fat diet that has been shown to have numerous health benefits. In contrast to the traditional western diet, which is high in carbs and sugars, the keto diet cuts carbs as much as possible to force the body into a state of ketosis. In this state your body will use fat as its main source of energy. This can be very beneficial for those who struggle with weight loss or want to control their blood sugar levels. The best part is there’s no counting calories!
How do you calculate net carbs on the keto diet?
Net carbs are total carbohydrates minus fiber. You don’t need to count grams of protein when following a ketogenic diet because your proteins are mostly derived from animal sources like meat, fish, eggs, etc., not plant foods (vegetables).
What are macros?
Macros are a nutritionist term for macronutrients. They include fats, proteins and carbs. Macronutrient ratios should remain consistent throughout the day so that they help maintain steady energy levels. The ketogenic diet typically consists of 75% fat, 20% protein and only 5% carbohydrates.
What are the drawbacks of the Keto diet?
The keto diet is a low-carbohydrate, high-fat plan that forces the body to use fats as its primary source of energy and protein and to form them into ketones. The ketogenic diet has been shown to be an effective way to help individuals lose weight and lower blood glucose levels. However, it can also cause some side effects such as headaches or fatigue (at least in the short term, known as Keto Flu). Some people who follow this type of diet report feeling hungry all the time even though their calorie intake is adequate, though this is rare. It may also lead to dehydration if you’re not careful about drinking enough water while on the diet. This is because your kidneys cannot process sodium properly when they’re working hard to break down fat for fuel instead of carbs.
What does it do to your body?
The Keto diet us designed to change your body’s primary fuel source from carbohydrates to fat. This way of eating typically leads to weight loss. How much weight will I lose I here you ask? On average, you’ll probably drop between one and two pounds per week in the beginning once you start following the ketogenic diet, though some do experience more weight loss depending on their existing habits. That number can vary based on how many calories you consume each day. In general, though, if you’re looking to burn through that belly fat around your waistline, this dietary plan may be an effective tool.
