The keto diet is a high fat diet. The point is to get your body into ketosis and burn fat instead of carbs for fuel. The keto diet uses the following macronutrient ratios:
- 20-30% of calories from protein;
- 70-80% of calories from healthy fats;
- 5% or less calories from carbohydrates.
The ketogenic diet was developed in the 1920s to treat epilepsy in children. Recently, its popularity has grown due to the advantage in losing weight. However, there are other health benefits of eating 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. Therefore, most people experience increased mental clarity, good mood, and reduced hunger. These molecules also have antioxidant and anti-inflammatory effects. They can help reverse and repair the cellular damage often caused by overeating sugar.
Benefit for health
- Helps to lose weight. The main reason why keto has become famous: sustainable fat burning. This diet will help to significantly reduce body weight, body fat while maintaining muscle mass.
- Improves gut health. One study found that the keto diet reduced abdominal pain and overall quality of life in people with irritable bowel syndrome (IBS). Thus showing the link between low sugar intake and improved IBS.
- Helps with diabetes. The keto diet will help balance blood glucose and insulin levels. Reducing the risk of insulin resistance will help 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 glucose levels;
- Increased HDL cholesterol (high density lipoproteins);
- Lowering LDL (low density lipoprotein) cholesterol.
- Improves brain health. Ketone bodies are associated with possible neuroprotective and anti-inflammatory properties. Therefore, the keto diet helps people with diseases such as Parkinson's and Alzheimer's, as well as other degenerative brain diseases.
- Helps with epilepsy. The ketogenic diet was created in the early 20th century to help prevent seizures in patients with epilepsy, especially children. Nowadays, ketosis is still being used as a treatment method for those suffering from epilepsy.
Keto flu symptoms
Also, as you adapt to fat, many people experience common short-term side effects. This condition is called the "keto flu". These symptoms are by-products of dehydration and low carbs while the body adjusts. They include:
- Headaches;
- lethargy;
- Nausea;
- brain fog;
- Abdominal pain;
- Low motivation.
Is the keto diet safe?
Despite all the positive effects of the keto diet, there are several groups of people for whom it may not be suitable. These include:
- Pregnant and lactating women;
- Children;
- People at risk of hypoglycemia;
- People with a low body mass index (BMI).
Before starting a diet, it is better to consult with your doctor.