The keto diet is a high-fat diet. The point is to get your body into ketosis and start burning fat for fuel instead of carbs. The keto diet uses the following macronutrient ratios:
- 20-30% of calories from protein;
- 70-80% of calories from healthy fats;
- 5% or fewer calories from carbohydrates.
The ketogenic diet was developed in the 1920s to treat childhood epilepsy. Recently, its popularity has increased due to the weight loss benefit. However, there are other health benefits of a high-fat diet, such as:
- balance of hormones;
- Reduced sugar cravings
- blood sugar balance;
- improving mood and increasing energy levels;
- reducing 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, high spirits, and reduced hunger. These molecules also have antioxidant and anti-inflammatory effects. They can help reverse and repair cell damage often caused by overeating sugar.
Health Benefits
- Helps with weight loss. The main reason why keto has become famous: sustained fat burning. This diet will help significantly reduce body weight and body fat while maintaining muscle mass.
- Improves gut health. One study found that the ketogenic diet reduced abdominal pain and overall quality of life in people with irritable bowel syndrome (IBS). This shows the connection between low sugar intake and improved irritable bowel syndrome.
- Helps with diabetes. The keto diet helps balance blood sugar and insulin levels. Reducing the risk of insulin resistance helps prevent metabolic diseases such as type 2 diabetes.
- Reduces the risk of heart disease. One study found that the ketogenic diet reduced markers of heart disease, including:
- Decreased triglycerides;
- maintaining blood sugar levels;
- Elevated HDL cholesterol (high density lipoproteins);
- Reduction of LDL cholesterol (low density lipoprotein).
- Improves brain health. Ketone bodies are implicated with possible neuroprotective and anti-inflammatory properties. Therefore, the keto diet helps people with diseases like Parkinson's and Alzheimer's, as well as other degenerative brain diseases.
- Helps with epilepsy. The ketogenic diet was developed in the early 20th century to prevent seizures in patients with epilepsy, especially children. Nowadays, ketosis is still used as a treatment method for epilepsy patients.
Keto Flu Symptoms
As you get used to fat, many people experience common short-term side effects. This condition is known as "keto flu. " These symptoms are byproducts of dehydration and low carbs as the body adjusts. They include:
- Headache;
- Lethargy;
- nausea;
- brain fog;
- Stomach pain;
- Low motivation.
Is the Keto Diet Safe?
Despite all of the benefits of the keto diet, there are several groups of people it may not be suitable for. These include:
- pregnant and lactating women;
- Children;
- people at risk of hypoglycemia;
- People with a low body mass index (BMI).
Before starting any diet, it is better to consult your doctor.