Keto Diet: Understanding The Basics Of Ketosis

The ketogenic, or keto, diet is a very low-carb, high-fat eating plan that has become increasingly popular in recent years. The keto diet is based on strict guidelines that break down macronutrient (carbohydrate, protein, and fat) intake. Typically, 70-90% of calories come from fat, 10-20% from protein, and just 5-10% from carbohydrates. This forces the body to enter a state called ketosis, where it burns fat for fuel instead of carbohydrates. While the keto diet is often advertised as a weight-loss solution, it also carries serious health risks and should not be undertaken as an experiment.

What is keto?

The ketogenic diet, or keto diet, is a very low-carbohydrate, high-fat eating plan. It is a strict diet that limits the intake of carbohydrates, proteins, and fats to specific ratios. The keto diet is typically comprised of 70-80% fat, 10-20% protein, and 5-10% carbohydrates.

The keto diet aims to force the body into a state called ketosis, where the body uses fat instead of carbohydrates as its primary fuel source. Ketosis is a metabolic state where the liver produces ketone bodies from stored fat. This is different from a typical diet, where the body's fuel source is glucose, which comes from carbohydrates.

The keto diet is often advertised as a weight-loss solution, but it is actually a medical diet that comes with serious risks and should be done under medical supervision. It has been used to help reduce the frequency of epileptic seizures in children and, in the short term, to jump-start weight reduction.

The keto diet is very restrictive, and some people may find it challenging to adhere to. It involves significantly reducing or eliminating foods such as grains, legumes, fruits, and starchy vegetables. Instead, the diet includes high amounts of fat, such as nuts, seeds, avocados, tofu, olive oil, and saturated fats like butter and coconut oil.

While the keto diet has been shown to offer health benefits, including weight loss, it also has potential side effects and downsides. It is associated with an increase in "bad" LDL cholesterol, which is linked to heart disease. It can also lead to nutrient deficiencies, liver and kidney problems, constipation, and fuzzy thinking and mood swings due to the low intake of fruits, vegetables, and grains.

There are two main approaches to the keto diet: dirty keto and clean keto. Dirty keto focuses on reducing carbohydrates and increasing fat intake, without restrictions on the quality of foods. Clean keto, on the other hand, prioritizes whole, nutrient-dense, and unprocessed foods.

How does keto work?

The keto diet is a very low-carb, high-fat eating plan. It involves deriving 70-90% of one's daily calories from fat, 10-20% from protein, and just 5-10% from carbohydrates. This means eating lots of foods like meat, fish, eggs, oils, and green vegetables, while avoiding starchy vegetables, grains, legumes, fruit, and sugar.

The keto diet works by forcing the body into a state called ketosis. In ketosis, the body has limited access to fuel from carbohydrates, so it starts to burn fat for fuel instead. The liver uses fatty acids to produce a compound called ketones, which the body can use for energy. This process supports weight loss and has also been linked to reduced blood pressure and a lower risk of heart disease.

However, it can be tricky to achieve ketosis, and it typically takes a few days to get there. Eating too much protein or too many carbs can prevent the body from entering ketosis. It's also important to note that keto can be challenging to stick to in the long term, as it is quite restrictive.

What are the benefits of keto?

The keto diet has been hailed for its health benefits, including weight loss, burning more calories, reducing hunger, managing diabetes, treating drug-resistant epilepsy, improving blood pressure and lowering cholesterol.

Weight Loss

The keto diet is primarily advertised as a weight-loss wonder. The diet's very low-carb, high-fat eating pattern has been shown to promote weight loss. When following the traditional keto diet, your carb intake is limited to less than 5–10% of your total daily calorie intake, which allows your body to enter ketosis. This is a state during which the body switches to using fat instead of carbs as its primary fuel source, and ketones are produced in the liver.

Burning More Calories

The keto diet has been linked to burning more calories. One study in 17 men with obesity or excess weight found that the keto diet was associated with a small increase in the number of calories burned.

Reducing Hunger

Following the keto diet has been linked to decreased levels of ghrelin, one of the body's main hunger hormones. Reducing ghrelin levels and hunger can cause you to eat fewer calories throughout the day, which may result in weight loss. One study in 20 people with obesity following the keto diet associated this way of eating with reduced food and alcohol cravings.

Managing Diabetes

The keto diet can be beneficial for people with diabetes. By limiting carbohydrates, the keto diet can help stabilize blood sugar levels and improve insulin sensitivity.

Treating Drug-Resistant Epilepsy

The keto diet is sometimes used as a medical diet to help reduce the frequency of epileptic seizures in children.

Improving Blood Pressure and Lowering Cholesterol

The keto diet has been shown to improve blood pressure and lower cholesterol levels, as well as triglycerides, the major storage form of fat in the body.

Other Benefits

People following the keto diet have also reported improved concentration and better overall well-being. Additionally, the keto diet may be beneficial for endurance athletes, as it can improve their body composition and ability to burn fat for fuel.

What foods can you eat on keto?

The keto diet is a high-fat, low-carb, and moderate-protein diet. It involves eating foods such as:

• Meat, including chicken, pork, steak, ground beef, lamb, bacon, turkey, ham, and sausage (in limited amounts)
• Fatty seafood, such as salmon, snapper, tuna, halibut, cod, trout, catfish, and scallops
• Shellfish, including crab, clams, oysters, lobster, and mussels
• Eggs
• Butter
• Oils, including coconut oil, olive oil, avocado oil, and ghee
• High-fat dairy, such as heavy cream, soft and hard cheeses, cream cheese, and sour cream
• Vegetables, including cauliflower, cabbage, broccoli, zucchini, green beans, peppers, eggplants, tomatoes, asparagus, cucumber, onion, mushroom, spinach, lettuce, and olives
• Nuts, including almonds, peanuts, macadamia nuts, pecans, hazelnuts, walnuts, and their respective butters (in natural varieties that are not sweetened)
• A selection of berries, including blueberries, blackberries, and raspberries (in moderation)
• Unsweetened coffee and black tea
• Dry wine, champagne, and hard liquor (in moderation)
• Spices and sweeteners, including stevia and sucralose (in moderation)

The keto diet is a very restrictive diet, and it is not recommended to cut out entire food groups without consulting a doctor or dietitian.

What are the downsides of keto?

The keto diet is a very low-carb, high-fat eating plan that has become increasingly popular in recent years. While it has been shown to aid weight loss, it also has several downsides.

Firstly, the keto diet is extremely restrictive, which can make it difficult to adhere to in the long term. It requires a drastic reduction in carbohydrate intake, limiting fruits, vegetables, whole grains, and legumes, which can lead to nutrient deficiencies. This restriction can also make dining out or gathering with family and friends challenging, as it requires a new way of eating that may affect social interactions.

Secondly, the keto diet can cause various gastrointestinal issues, such as constipation, diarrhea, nausea, and vomiting. These problems are common due to the body's difficulty in absorbing the high-fat content of foods included in the diet. Additionally, the high-fat content, particularly saturated fats, can increase the risk of heart disease.

Thirdly, the keto diet can lead to kidney problems, including kidney stones. This is because the diet focuses on animal-based and high-fat foods, which can increase the formation of mineral-rich substances in the kidneys.

Furthermore, the keto diet may cause dehydration, as it can result in water loss before fat loss. This can lead to symptoms such as dark-colored urine and decreased energy levels.

Lastly, the keto diet has been associated with reduced athletic performance. Research has shown that athletes may experience worse performance in high-intensity cycling and running tasks when following a ketogenic diet compared to a high-carb diet.

It is important to note that the keto diet is not recommended for individuals with certain medical conditions, such as liver or kidney disease, and it should only be undertaken with proper medical supervision.

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