Have you heard of the keto diet as the magic bullet for all your problems?

The ketogenic diet has been one of the popular strategies for weight loss over the last 20 years. It's a low-carb diet with moderate protein and high-fat content. Keto comes from the word 'ketogenic'. The ketogenic diet produces ketones in your body. It's similar to the Atkins diet.

In addition, it treats specific medical conditions, especially diabetes. The ketogenic diet has proved effective for cancer, ovary syndrome, epilepsy, and Alzheimer's.

So please read the article for more facts about the keto diet, its function, and its benefits.

How Does It Work?

One of the primary fuels of your body is glucose, a carbohydrate. When you're healthy, your body keeps the blood glucose levels stable to provide energy. As the blood glucose gets low, you back it up from the food you eat. It breaks down amino acids and fats to produce glucose in the liver. If you don't eat carbohydrates, your body misses one of its primary energy sources.  

Therefore, your body produces an alternative fuel from the stored fat called ketones to provide energy for organs. When ketone levels in your blood get higher, ketosis begins. Ketones are another energy source your body uses instead of glucose (in low concentration).

Furthermore, your brain can't store glucose, so it requires 120 grams of glucose daily. During fasting, your body pulls stored glucose from the liver to release it. If the condition continues, the glucose depletes and decreases insulin level. Thus, the body uses fat as a ketone body.

When ketones concentrate in the blood, ketosis takes place. During strenuous exercise or fasting, mild ketosis occurs in healthy individuals. If you don't follow the ketogenic diet, ketones in the blood reach harmful levels. As they turn acidic, it's called ketoacidosis.

When Does Ketosis Occurs?

Ketosis begins when you reduce the carbohydrate intake and consume 20 to 50 grams of carbohydrates as your daily ketogenic diet. Also, exercising increases your energy output and burns the carbs, producing ketones to fulfill energy needs.

Ketone body accumulation and ketosis process vary from person to person. It depends on the body's metabolic rate and fat percentage.

Keto Diet Burning Fat

Are you tired of carrying your body fat? Eating fats, you'll burn more fat for energy and lose weight. Using this effective keto diet as a continuous supplement burns your body fat. But consuming excess fat exceeds the calories and stores it in tissues.

Intake of proteins and fats stimulates the liver, allowing enzymes to seize lipids into small fragments (ketones). Without increasing your mass, these molecules' energy passes to all body parts.

Unlike carbohydrates, the keto diet helps attain calories that decrease hunger. This enriched diet fills your tummy and inhibits hunger pangs. Hence, it is a straightforward solution to lose weight.

A keto diet for weight loss improves blood sugar and insulin while blood triglycerides drop. It indicates HDL or good cholesterol goes up. But the problem with some keto diets is that LDL or lousy cholesterol rises, leading to heart diseases. High levels of saturated fat, like processed meats like bacon, are the leading cause of LDL.

If you follow a healthier keto diet pattern, high in green or salad vegetables with fiber and unsaturated fats from fish and olive oil, even nuts, a ketogenic diet reduces LDL cholesterol. So, as calories matter, food quality also matters.

You've to be strict with your keto diet planning.

·Intake 80 - 90% dietary fat

·Limit protein intake

·Take 20 to 50 grams of carbs daily

Foods to Eat

Ketogenic foods are highly nutritious, having a higher percentage of fat. Add the following items to your diet:

 

1.Meat

2.Eggs

3.Butter

4.Cheese

5.Avocado

6.Nuts and seeds

7.Healthy oils like extra virgin olive oil

8.Low-carb veggies

Foods to Avoid

Remove carbohydrates from your meal plan to ensure the keto diet has the desired effect on your body. Avoid the food items mentioned below because they constitute a higher net of carbohydrates:

 

1.Sugary food

2.Starches

3.Fibrous food like Legumes

4.Root vegetables and tubers

5.Condiments or sauces

6.Alcohol

7.Unhealthy fats like vegetable oil

Is the Keto Diet Healthy?

People who want to reduce weight within months can opt for a keto diet. It also helps cover obesity. Before starting a keto diet, determine your body and weight.

If you're skinny, it's better not to plan a keto diet as it may result in malnutrition. You should avoid keto diets if you have kidney disorders or women facing osteoporosis.

Benefits Of Keto Diet

Check out the extraordinary benefits of taking a keto diet in your meals. This diet stimulates your body's response and controls many diseases. Dietary food develops resistance against diseases and increases your lifespan.

1.Lower Blood Sugar Level

Having foods with high carbohydrates and less protein raises your sugar levels, storing fats in your body. Insulin lowers the blood sugar level, pushing glucose into the cells to produce energy or keep it after using glycogen. Keto diet helps lower insulin levels, allowing body fats to act as a fuel.

2.Hormonal Balance

Keto diet also helps balance many hormones other than insulin. It controls leptin, a hormone related to hunger. It advises the brain cells to stop eating. On the other hand, the Ghrelin hormone tells the brain to eat more. The Keto diet keeps these hormones in balance, reducing hunger and cravings.

3.Lower Inflammation Levels

Obesity is the primary cause of chronic inflammation, mainly diabetes. Sugary food and carbs are declared as inflammatory foods. With the help of the keto diet, you can maintain your inflammation level as the intake of sugar, carbs, and other inflammatory foods is low.

Conclusion

If you love carbs, there are better choices than a keto diet. But replacing your current diet with keto offers excellent benefits. It modifies the nutrient intake, improves your health, and makes you resistant to future diseases.

So, examine your health conditions and go for the option that suits you best.