What is the keto diet?
What is the keto diet?
The keto diet is similar to the Atkins diet and low-carb diets. So one of the basics of keto is to eat more carbs and replace them with fat. This puts the body into a state of ketosis.
The body becomes incredibly efficient at burning fats for energy. It converts fats into ketones in the liver, which can provide the brain with energy.
Types of keto diet
There are several versions of the keto diet, including:
SKD Standard Ketogenic Diet
Low-carb diet with moderate protein and high fat. Usually on 70% fat, 20% protein and 10% carbs.
CKD cyclic ketogenic diet
Days on the keto diet, such as 5 days on the keto diet, followed by 2 days when the carbs come back.
TKD Ketogenic Diet
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High protein ketogenic diet
Similar to the standard ketogenic diet, it contains more food. This is 60% fat, 35% protein, 5% carbs.
What is ketosis?
It is a metabolic state in which the body uses fats as fuel instead of carbohydrates. It happens when you drastically reduce your consumption of carbohydrates, which limits the body's supply of glucose, which is the main source of energy for cells.
Following the keto diet is the most effective way to get into ketosis. In general, this includes limiting your carbohydrate intake to about 20 to 50 grams per day, and eating fats, such as meat, fish, eggs, nuts, and healthy oils.
It is also important to reduce protein consumption. This is because protein can be converted into glucose if eaten in large quantities, which can slow the transition into ketosis.
Symptoms of ketosis
Blood, urine, and breathing tests help determine if you've gone into ketosis by measuring the amount of ketones your body is producing. Some symptoms also indicate that this condition has entered, such as increased thirst, dry mouth, frequent urination, and decreased hunger or appetite.
intermittent fasting and keto
Intermittent fasting may help you get into ketosis faster. There are many different forms of intermittent fasting, but the most common method involves limiting food intake to about 8 hours per day and fasting for the remaining 16 hours.
The keto diet and its health benefits
Keto diet for diabetics
Diabetes is characterized by changes in metabolism, elevated blood sugar and impaired insulin function. The keto diet can help you lose excess fat, which is closely linked to type 2 diabetes, prediabetes, and metabolic syndrome.
One older study found that the keto diet improved insulin sensitivity by a whopping 75%. and that a 90-day keto diet by women with diabetes significantly reduces hemoglobin A1C levels, a measure of glycemic management.
The keto diet can help reduce risk factors for heart disease, such as body fat, HDL cholesterol levels, blood pressure, and blood sugar.
This regimen is currently being explored as an additional cancer therapy, as it may help slow tumor growth.
The keto diet may help reduce symptoms of Alzheimer's disease and slow its progression.
Research has shown that keto can lead to a significant reduction in seizures in children with epilepsy.
Although more research is needed, one study found that the keto diet helped improve symptoms of Parkinson's disease.
Polycystic ovary syndrome
Keto can help reduce insulin levels, which may play a major role in PCOS.
Some research suggests that the keto diet can improve TBI outcomes.
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