Many people believe that keto diet is two things – meat and eggs. Although this diet may look like this if you want, in fact keto diet is much more. It’s a new way to look at food.
Reducing the amount of carbohydrates to 5-10%, and giving protein up to 20% of calories, depending on the purpose of the diet, and fat from 75% and above, we come to the fact that the source of our energy are not carbohydrates, but fats.
Why should you stick to a high-fat low-carb diet?
Low-carb diet, especially keto diet, provides an incredibly rapid weight loss, cleansing the body, the treatment of diseases such as diabetes, metabolic syndrome, obesity, helps in the treatment of Alzheimer’s disease, increases our physical and mental abilities.
Keto diet breaks stereotypes
The ketogenic diet denies many of the things that we have been taught for many years, including by nutritionists and doctors. It turned out that saturated fats do not increase the heart diseases risk, but other way round. Proper cholesterol is good for health, and only a large amount of carbohydrates makes it harmful to us. Bacon and eggs are better than cereal as a brekfast.
All you have to do is to look at the people in your environment who are trying to lose weight, maybe it’s even about yourself. The problem of ineffective weight loss is not so much in the lack of motivation, or the fact that obese people have less willpower and desire to stay healthy. It’s not the weakness that makes us reach for another rosy pie, the reason is the pie itself. To be precise the thing is what it’s made of .
Modern shops are overflowing with carbfull products. But not so long ago the counters looked completely different. Everything began to change in the sixties, at the time when the famous food pyramid was introduced. According to it the universal recommended nutrition is appointed. Which should consist of at least 50% of carbohydrates, and fats are assumed of any kind.
… and boom!
We have the largest epidemic of obesity, diabetes and metabolic syndrome in the history of mankind. This is accompanied by an increase in the incidence of cancer and heart problems, presumably caused by cholesterol.
Not theory, but fact
Low-carb diets have proved their advantage. At the moment, there are no studies that would confirm the words of supporters of carbohydrate diets that such a diet is useful. While since the first half of the twentieth century and to the present day a lot of researches are carried out (a lot of experiments on weight loss of different people categories with links are here, another study) and unanimously state that the keto diet is good for health. It helps to achieve optimal weight, promote the treatment of diseases and ailments.
Who is not recommended to keep keto diet?
Keto diet is a safe diet, but there are exceptions everywhere. Those for whom it may be a risk and who should first consult a specialist:
- Who takes diabetes medication, such as insulin
- Who is taking medication for hypertension
- Breastfeeding and pregnant women
Ketosis and ketogenic diet
Ketosis occurs due to ketone bodies, small molecules formed as a result of oxidation of free fatty acids. Ketone bodies are a natural substance, the second fuel of our body, which is used to supply us with energy when we reduce the amount of glucose, sugar in the blood.
Ketone bodies are created in the liver from the fat we consume or which we have in the body. Ketone bodies can be used by our whole body as well as the brain, which needs a lot of energy. It can only be obtained from sugar, glucose or ketosis.
Keto diet is the ideal way to enter into a state of ketosis and provide constant access to energy, almost completely getting it from fat. When carbs enter our bodies in very small doses, insulin levels slowly decrease and fat burning in our bodies increases. The body gets easy access to our stored fat to burn it. This is an ideal advantage if we want to burn unnecessary kilograms that we could not burn on other diets. However, there are many other effects and benefits, such as reducing hunger, a constant source of energy and an amazing state of consciousness and concentration.
What to eat on keto diet?
The keto diet is, first of all, fats of animal and vegetable origin. Butter, coconut, olive oils, lard, fat cream as natural fats. Meat of all kinds, the fatter the better. Fish and seafood. Fat fish such as salmon, mackerel, sardines or herring will be perfect. Eggs and cheese of high quality, and of course a lot of vegetables, the main criterion of choosing is whether they grow above the ground or not. Root crops such as potatoes are not welcome in the diet menu.
See the list of allowed foods here.
The most important thing on keto diet is to achieve ketosis by limiting carbohydrates. It is very likely that you will have to limit your daily carbohydrate intake to 50 grams, ideally to 20 grams. The less carbs, the better.
Why you should stick to keto diet
On the keto diet all problems with appetite will disappear. During ketosis, the body has constant access to energy stored in fat stores, so it does not experience stress and hunger.
This means that the extra pounds loss does not cause problems with hunger – just eat when you are hungry. In addition, you will save a lot of time and money by stopping constantly snacking. Many people who keep keto diet eat only twice a day or even once.
Since you don’t have to fight hunger all the time, it’s much easier to fight sugar or food addictions or even problems like bulimia. Here the feeling of satiety and fullness without heaviness and discomfort in the stomach is the key to the solution. Food can stop being your enemy and become a friend.
Constant energy and mental efficiency
Ketosis causes a constant flow of fuel (ketones) to the brain, and you avoid large fluctuations of sugar levels in blood. This often leads to increased concentration. You forget about fatigue and a sense of detachment.
Blood sugar control and treatment of type 2 diabetes
The ketogenic diet controls blood sugar levels and is ideal for the treatment of type 2 diabetes. This makes sense as the ketogenic diet lowers sugar levels and reduces the negative impact of high insulin levels. Because the ketogenic diet can help people with diabetes, it may be even more effective in preventing or reducing prediabetes.
Improved health outcomes
A low-carb diet improves health outcomes, including cholesterol, blood sugar, insulin, and blood pressure.
These improved rates are associated with metabolic syndrome, weight gain, waist circumference, and type 2 diabetes management.
Increase physical strength
Ketogenic diet can significantly improve the efficiency of the body by providing it with a constant source of energy.
Carbs resources possessed by the body (glycogen) are very limited and sufficient for several hours of exercise or less. The fat resources^ in their turn, may be enough for a few days or even a week of continuous power supply.
Read more about the keto diet benefits here.