A low-carb, high-fat diet that provides many health benefits is the ketogenic diet (or keto diet, for short). In reality, several studies show that it can help you lose weight and improve your health with this type of diet. Diabetes, cancer, epilepsy, and Alzheimer's disease can also benefit from ketogenic diets.
A very low sugar, high fat diet, which has many similarities with the Atkins and low carb diets, is the ketogenic diet. It includes significantly lowering and replacing the intake of carbohydrates with fat. This carbohydrate reduction places the body in a metabolic condition called ketosis. Your body becomes incredibly good at burning fat for energy as this happens.
It also converts fat into ketones in the liver, which can provide the brain with energy. Major reductions in blood sugar and insulin levels can result from ketogenic diets. This has some health benefits, together with the increased ketones.
What are the best health benefits of Keto diet?
Curbs your appetite
The worst side effect of dieting appears to be hunger. It is one of the key reasons why many individuals feel miserable and give up eventually. Low-carb diet, however, leads to an involuntary appetite reduction. Studies consistently show that they end up eating much less calories when people cut carbs and consume more protein and fat.
Helps you shed abdominal fat
The fat in your body is not always the same. Where fat is processed dictates how your health and disease risk are affected. Subcutaneous fat, which is under the skin, and visceral fat, which accumulates in the abdominal cavity and is common for most men who are overweight, are the two main forms. They appear to lodge visceral fat around the organs.
In low-carb diets, a significant percentage of the fat lost appears to be unhealthy abdominal fat that is known to cause severe metabolic problems.
Ruduces high levels of blood sugar
For people with diabetes and insulin resistance, which affect millions of individuals worldwide, low-carb and ketogenic diets may also be especially beneficial. Studies show that reducing carbohydrates significantly reduces both blood sugar and insulin levels. Any individuals with diabetes who start a low-carb diet may need to almost instantly reduce their insulin dosage by 50 percent.
Treats brain disorders
Your brain requires glucose, since only this form of sugar can be burned in certain areas of it. That's why, if you don't eat any carbohydrates, your liver makes glucose from protein. Yet, ketones that are produced during starvation or when carb intake is very limited can also burn a large portion of your brain.
This is the mechanism behind the ketogenic diet that has been used for decades in children who do not respond to drug therapy to treat epilepsy.
Foods to consume in a keto diet
- meat: red meat, steak, ham, sausage, bacon, chicken, and turkey
- fatty fish: salmon, trout, tuna, and mackerel
- eggs: pastured or omega-3 whole eggs
- butter and cream: grass-fed butter and heavy cream
- cheese: unprocessed cheeses like cheddar, goat, cream, blue, or mozzarella
- nuts and seeds: almonds, walnuts, flaxseeds, pumpkin seeds, chia seeds, etc.
- healthy oils: extra virgin olive oil, coconut oil, and avocado oil
- avocados: whole avocados or freshly made guacamole
- low carb veggies: green veggies, tomatoes, onions, peppers, etc.
- condiments: salt, pepper, herbs, and spices
Base foods such as beef, fish, eggs, butter, nuts, healthy oils, avocados, and plenty of low carb veggies on most of your diet.
Foods to avoid in a keto diet
- sugary foods: soda, fruit juice, smoothies, cake, ice cream, candy, etc.
- grains or starches: wheat-based products, rice, pasta, cereal, etc.
- fruit: all fruit, except small portions of berries like strawberries
- beans or legumes: peas, kidney beans, lentils, chickpeas, etc.
- root vegetables and tubers: potatoes, sweet potatoes, carrots, parsnips, etc.
- low fat or diet products: low fat mayonnaise, salad dressings, and condiments
- some condiments or sauces: barbecue sauce, honey mustard, teriyaki sauce, ketchup, etc.
- unhealthy fats: processed vegetable oils, mayonnaise, etc.
- alcohol: beer, wine, liquor, mixed drinks
- sugar-free diet foods: sugar-free candies, syrups, puddings, sweeteners, desserts, etc.
Stop foods like wheat, sugars, legumes, rice, potatoes, sweets, juice, and even certain fruits that are carb-based.
A diet that is ketogenic can be perfect for people who: Are overweighted, possessing diabetes, are looking to boost their metabolic health and for elite athletes. Those wishing to add significant quantities of muscle or weight, it might be less appropriate.
It may also not be sustainable for the lifestyles and desires of certain individuals. Speak to your doctor about your diet routine and your objectives to determine whether you want a keto eating plan.