The keto diet is a high fat diet. The point is to put your body in ketosis and burn fat instead of carbohydrates for fuel. The keto diet uses the following ratios of macronutrients:
- 20-30% of protein calories;
- 70-80% of the calories from healthy fats;
- 5% or less calories from carbohydrates.
The ketogenic diet was developed in the 1920s to treat epilepsy in children. Recently, its popularity is growing due to the advantage of weight loss. However, there are other health benefits from eating a high-fat diet, such as:
- Hormone balance;
- Decreased desire for sugar
- Blood sugar balance;
- Improving mood and raising energy levels;
- Reduction of inflammation;
- Improving mental clarity.
What are ketones?
In ketosis, the liver converts fatty acids into ketone bodies or ketones. These by-products become a new source of energy for your body. There are three main ketones: acetone, acetoacetate, beta-hydroxybutyrate.
Our brains and other organs find it easier to use ketones for energy than carbohydrates. As a result, most people experience increased mental clarity, good mood and reduced hunger. These molecules also have antioxidant and anti-inflammatory effects. They can help reverse and repair cellular damage, often caused by sugar overeating.
Health benefits
- Helps to lose weight. The main reason why keto became known: sustainable fat burning. This diet will help to significantly reduce body weight, body fat, while maintaining muscle mass.
- Improves gut health. One study found that the keto diet reduced abdominal pain and overall quality of life in people with irritable bowel syndrome (IBS). It thus shows the link between low sugar intake and improved IBS.
- Helps with diabetes. The keto diet will help balance blood glucose and insulin levels. Reducing the risk of insulin resistance will help prevent metabolic diseases such as type 2 diabetes.
- Reduces the risk of heart disease. One study found that a ketogenic diet reduced markers of heart disease, including:
- Lowed triglycerides;
- Maintaining blood glucose levels;
- Elevated HDL cholesterol (high density lipoproteins);
- Lowering LDL (low density lipoprotein) cholesterol.
- Improves brain health. Ketone bodies are associated with possible neuroprotective and anti-inflammatory properties. Therefore, the keto diet helps people with diseases such as Parkinson's and Alzheimer's, as well as other degenerative brain diseases.
- Helps with epilepsy. The ketogenic diet was created in the early 20th century to help prevent seizures in patients with epilepsy, especially children. Today, ketosis is still used as a method of treating those suffering from epilepsy.
Symptoms of keto flu
In addition, as you adapt to fat, many people experience common short-term side effects. This condition is called "keto flu". These symptoms are byproducts of dehydration and low carbohydrate content as the body adapts. They include:
- Headache;
- lethargy;
- Nausea;
- brain fog;
- Stomach ache;
- Low motivation.
Is the keto diet safe?
Despite all the positive effects of the keto diet, there are several groups of people for whom it may not be appropriate. They include:
- Pregnant and lactating women;
- Children;
- People at risk of hypoglycemia;
- People with low body mass index (BMI).
It is better to consult your doctor before starting a diet.