Food, Health, Lifestyle

Ketogenic Diet 101: What You Need to Know

Ketogenic Diet 101

What is a Ketogenic Diet?

 

Ketogenic Diet 101
Credits to: perfectketo.com

 

A ketogenic diet — also referred to as “keto diet” or the “low carb, high fat” (LCHF) diet — is known for being low in carbohydrate intake. Eating food with significant amount of carb content produces glucose and insulin. The keto diet lessens the glucose in the body, which lowers its overall blood sugar.

Normally, on a high carbohydrate diet, the body uses glucose as the primary source of energy, but since glucose is used first, fats are left unused and stored. By lowering the consumption of carbs, the body is brought into a state of survival called ketosis. This is the ultimate goal of the keto diet.

Ketosis is the natural action that the body instigates in the case of low food consumption. When ketosis sets in, the body produces ketones breaks down the extra, unused fat. What a ketogenic diet aims to do is induce the state of ketosis, not through forced starvation, but through lowered ingestion of carbohydrates.

Advantages of the Diet

Entering into a keto diet can bring about several benefits, which are:

 

Ketogenic Diet 101

 

  • Weight Loss
    Since body fat is burned more prominently with a ketogenic diet, weight loss is a big benefit. Insulin levels are also lowered, effectively making your body an extreme fat burner. Studies show that a keto diet shows better results of weight loss in the long run, as compared to low-fat or high-carb diets.
  • Increases Mental Performance
    Ketones are immensely great at fuelling the brain. Thus, people enter the diet for the particular benefit of increased mental focus. Avoiding larger carb intake means avoiding spikes in blood sugar, which affects concentration and focus.
  • Helps With Epilepsy
    A big benefit is that it lessens the need for medication while offering better control for people with epilepsy. The ketogenic diet has been utilised successfully to help patients with the disorder since the 1900’s.
  • Improves Cholesterol Level
    A ketogenic diet displays properties that improve cholesterol and triglyceride levels connected to arterial buildup, so an improvement in blood pressure is seen as well. Low-carb, high-fat diets show an increase in HDL cholesterol (high-density lipoproteins, or good cholesterol) and a decrease in LDL cholesterol (low-density lipoprotein), unlike low-fat diets..
  • Lowers and Maintains Blood Sugar
    A keto diet lowers blood sugar levels. Studies show that it is an effective way to manage and prevent diabetes in comparison to low-calorie (but surprisingly high-sugar) diets.Ketogenic Diet 101
  • Improves Stamina
    With a reliable energy source for the body to burn, those following the keto diet are reported to be more energetic throughout the day. Fats are effective for burning to be made for fuel. Plus, using fat as energy leaves you feeling more full for longer and normalises hunger.
  • Lowers Insulin
    If left unsupervised, insulin resistance can lead to Type II diabetes. A low-carb ketogenic diet can lower insulin levels and help make it more manageable. You can also benefit from insulin control by taking in food rich in omega-3 fatty acids.
  • Gets Rid of Acne
    You can experience improvements to your skin when you shift to a keto diet. Studies show a decrease in the number of lesions and inflammation with a low-carb diet.

 Keeping up a Ketogenic Diet

Plan ahead when you decide to start your own ketogenic diet. Have a steady diet planned because what you eat changes how fast you achieveketosis. Lesser carbs means faster results.

During a ketogenic diet, you will be getting your carbohydrates mostly from nuts, milk, and vegetables. Refined carbohydrates like wheat, fruits (though avocados, berries, and star fruits are exceptions when consumed moderately) or starch are a big deterrent for the diet. Learn what and what not to have below:

 

Ketogenic Diet 101

Do Eat

  • Meats
  • Leafy Greens
  • Above Ground Vegetables
  • High Fat Dairy
  • Avocados and Berries
  • Sweeteners

Ketogenic Diet 101

Do NOT Eat

  • Grains
  • Sugar
  • Fruits
  • Tubers

Knowing what is best for your body means knowing and controlling what your body consumes. A ketogenic diet helps contribute to your well-being while also giving you other great advantages.

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