Have you ever heard about keto diet? Probably yes, but what do you know about its benefits?
Ketogenic diet is one of the most popular weight loss diets in the world, which is based on protein and healthy fats. In the world of weight loss diets, low-carb, high-protein diets often get the highest attention.
It was first used to treat epilepsy patients; But currently, is one of the most popular diets in the world.
In this article, we will say everything about this popular and famous diet.
What is ketogenic diet? In short, the keto diet is a diet that restricts carbohydrates and has many health benefits. When you eat fewer carbs, your body starts burning fat as fuel.
This can put your body in a metabolic state called ketosis. In this case, your liver converts fat into small energy molecules called ketones that your brain and other organs can use for energy.
History of the Keto Diet
Keto diet became popular as a treatment for epilepsy in the 1920s and 30s. This diet was developed to provide an alternative to the fasting diet that was successful as a treatment for epilepsy.
However, keto diet was eventually largely abandoned due to the introduction of new anti-seizure treatments, but the ketogenic diet is still used as a technique to manage the condition, especially for children with epilepsy.
Also, in recent years, the use of the keto diet to improve body health and lose weight has also received much attention.
Celebrities obsessed with keto diet
Some celebrities swear by keto diet such as Halle Berry, Kourtney Kardashian, Vanessa Hudgens, Kim Kardashian, Jenna Jameson, and Al Rocker.
They believe that, contrary to people’s negative perception of fats, the keto diet is great. Jenna Jameson had gained a lot of weight after the birth of her daughter, but she was able to lose 40 kilos with the keto diet.
Types of ketogenic diet?
In general, there are 4 types of ketogenic diets: standard ketogenic diet, cyclical ketogenic diet, targeted ketogenic diet, and high-protein ketogenic diet, which we will explain below.
Standard Keto Diet (SKD): Suitable for beginners
In standard ketogenic diet, all main meals and snacks are based on fats such as:
- avocado
- Butter
- healthy oils
- fatty fish
- meats
- olives
- olive oil.
In this daily diet, the amount of fat consumed should be something equivalent to three quarters of a cup of olive oil.
It is better to use non-starchy vegetables, such as carrots, spinach, broccoli, etc., and low-carb fruits, such as berries and melons.
Also, the amount of protein consumption is moderate; That is, about 112 grams of meat, fish or chicken per serving.
Cyclic Keto Diet: Suitable for athletes
A cyclical keto diet is an easier way to add fats to your diet. It makes you have a more balanced diet on free days.
One of the types of this cyclical diets consists of five days of standard ketogenic diet and two days of non-ketogenic diet during the week.
Some prefer to save their days off for special occasions, such as holidays, birthdays, and weddings.
To get the best results, we recommend that you consume healthy carbohydrates, such as fruits, starchy vegetables, dairy products, and whole grains (except processed or sugary foods), on free days.
Targeted Keto Diet: Suitable for bodybuilders
The targeted ketogenic diet is common among athletes and active people who have chosen the keto diet and need more carbohydrates.
In this diet, people are allowed to consume 20-30% carbohydrates before and after exercise in order to increase the intensity of their exercise (the amount of carbohydrates consumed in the whole day is 70-80 grams).
Keto diet with high protein: suitable for people with intense physical activity
In this type of keto diet, it is necessary to consume 120 grams of protein or four servings of 115 grams of red meat, fish or chicken and about 130 grams of fat.
Carbohydrates are still limited and account for less than 10% of daily calories.
Many people prefer this diet; Because they can consume more protein and less fat than the standard keto diet.
Of course, this type of diet may not lead to ketosis; Because protein, just like carbohydrates, can be converted into glucose and fuel. However, in general, this type of keto diet also leads to weight loss.
What are the benefits of keto diet?
- The ketogenic diet has many benefits. It helps you to:
- feel less hungry;
- improve the function of your hormones;
- have more beautiful skin;
- burn more fat;
- Maintain your muscle tissue;
- Make your mind more alert and focused;
- better control your blood sugar and therefore diabetes.
Studies now show that this diet can have benefits for a wide range of different health conditions:
Heart disease
Ketogenic diet can help improve risk factors such as:
- body fat,
- HDL (good) cholesterol levels,
- blood pressure
- and blood sugar.
Cancer
Currently, this diet is being investigated as a new cancer treatment because it may help slow the growth of tumors. One of the characteristics of cancer cells is that they feed on carbohydrates or blood sugar for their growth.
When you follow a keto or low carb diet, your blood sugar will also decrease due to the reduction in carbohydrates.
This state is called cancer cell starvation. When cancer cells are not fed, the possibility of tumor development is minimized.
Epilepsy
Research has shown that the keto diet can significantly reduce seizures in children with epilepsy. According to research, children who use a ketogenic diet have up to 50% less seizures.
Polycystic Ovary Syndrome
Keto diet can help lower insulin levels, which play a key role in PCOS. Because one of the causes of polycystic ovary syndrome is increased insulin levels.
When insulin levels rise, the ovary becomes larger than normal and cysts appear around it. Ketogenic diet causes a decrease in the level of insulin (due to a decrease in carbohydrate consumption and thus a decrease in blood sugar level) in the body; Therefore, it plays an important role in the treatment of this disease.
Alzheimer’s Disease
Keto diet may help reduce the symptoms of Alzheimer’s disease and slow its progression. Scientists have concluded that low-carb diets, including the keto diet, improves gut microbiome. Gut microbiome and central nervous system are closely related.
Helps to lose weight
Keto diet is an effective way to lose weight. In this way, without counting calories, it is easy to lose weight. One research showed that people who followed a keto diet lost 2.2 times more weight than those who followed a low-fat, low-calorie diet.
Improving the appearance of the skin
Keto fans believe that this diet has a positive effect on the skin, because by consuming healthy fats and reducing sugar consumption, inflammation and oxidative stress are reduced and the appearance of the skin is also improved.
Keto diet can also prevent skin cancer, improve acne, and reduce the appearance of varicose veins.
Who is the keto diet recommended for?
Everyone can use the ketogenic diet. This diet is useful for people with epilepsy, type 2 diabetes, people with polycystic ovary syndrome, people with cancer and many other diseases.
The only people who are not allowed to use this diet are:
- people with insulin-dependent diabetes,
- people with eating disorders,
- people with kidney disease or pancreatitis,
- women who are pregnant or breastfeeding.
Frequently Asked Questions
1- Is ketosis dangerous?
No. Ketosis only means that the body enters the phase of burning sugar and burning fat, and not only is it not dangerous, but it also helps to burn fat tremendously.
2- Who should not follow keto diet?
The ketogenic diet is not recommended for the following people:
- pregnant and lactating women,
- people under 18 and over 60 years old,
- people with kidney problems such as kidney stones and protein excretion,
- people with type 1 diabetes,
- grade 3 fatty liver and above (cirrhosis and liver fibrosis)
- people with rheumatism
- professional athletes
- and people with gout
3- How long does it take for our body to enter the keto phase?
It takes about 2-7 days for your body to enter the keto phase, depending on your physical condition and the level of Adherence to the diet.
4- Can women follow a keto diet?
Yes, except for pregnant and lactating women and the cases mentioned above, women can also benefit from keto diet.
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