WAYS TO LEARN KETOGENIC DIET EFFECTIVELY
The ketogenic diet, also known as a keto diet, is a high-fat, high- protein, and low-carb diet that presents numerous health benefits. Studies indicate that this diet can enhance your health and aid you to lose weight. Further, it can help to combat ailments like Alzheimer’s disease, epilepsy, cancer, and diabetes. In this article, we provide useful information about the ketogenic diet so you can learn about its advantages and drawbacks.
What is a Keto Diet?
It is a high-fat, low-carb diet that is similar to the Atkins diet. The diet considerably decreases carb intake and uses fat to replace it. As a result, your body enters into ketosis metabolic state. This enables it to efficiently burn fat to produce energy. Further, the liver converts fat into ketones supplies energy to the brain. Keto diets can significantly improve insulin and blood sugar levels. Along with the generated ketones, this provides many health benefits.
A word of caution: Since ketogenic diets eliminate most carbs, you could end up removing healthy vegetables, whole grains, and beans from your meals. Dr. Shivam Joshi at NYC Health and Hospitals Bellevue says these are “some of the most healthful food items on the planet” and need to be included in the daily diet.
However, Dr. Nancy Rahnama, a Los Angeles-based nutritional health specialist says in the Huffington Post that “the keto diet is a very successful way for rapid weight loss as long as it is done safely.”
Types of Keto Diets
The following are popular ketogenic diets:
1. The cyclical keto diet (CKD):
The diet recommends periods of higher-carbohydrate refeeds, for instance, five keto days followed by two high-carb days.
2. The standard keto diet (SKD):
This diet is rich in fat, moderate in protein, and low in carb. It has just 5% carbs, 20% protein, and 75% fat.
3. High-protein keto diet:
This is just like SKD but recommends more protein. Typically, the ratio is 5% carbs, 35% protein, and 60% fat.
4. The targeted keto diet (TKD):
In this diet, you can include carbs around your workouts.
Most research studies have focused on high-protein and standard keto diets. Cyclical and targeted keto diets are advanced regimens that are mostly utilized by athletes and bodybuilders.
Keto Diets can Assist in Weight Loss
Research studies indicate that a keto diet can help to reduce disease risk factors and aid in weight loss. In fact, many researchers suggest that a keto diet is superior compared to the much-vaunted low-fat foot diet. The best part is the diet fills you up heartily so you can reduce weight in a healthy manner without worrying about calorie count or monitoring your food consumption.
A study found that keto diet helped people to lose double the weight than individuals on a low-fat, calorie-limited diet. Plus, the ketogenic diet also improved HDL and triglyceride levels. One reason why a keto diet is better than a low-fat food diet is the increased protein consumption in the former which offers many benefits. Also, enhanced insulin sensitivity reduced sugar levels, and boosted ketone may also be important factors.
Keto Diets for Prediabetes and Diabetes
People with diabetes are affected by metabolism changes, high sugar levels in the blood, and poor insulin function. A keto diet can assist you to lose extra fat, which is connected closely to metabolic syndrome, prediabetes, and type 2 diabetes. In fact, one study discovered that the keto diet enhanced insulin sensitivity by an amazing 75%.
Another research project found that keto diet takers lost about 11 kg compared which was more compared to those in the higher-carb segment who lost about 7 kg. This finding is important because of the impact weight has on type 2 diabetes. In addition, about 95% of the keto group were able to reduce or halt diabetes medicines, which was much more than 62% in the higher-carbohydrate category.
Other Ketogenic Diet Health Benefits
The keto diet was originally formulated to treat neurological ailments like epilepsy. Studies now reveal that this meal plan offer benefits for a range of health conditions including:
Keto diet is being utilized to slow down tumor growth and combat several cancer types.
2. Heart ailment:
The diet can help to improve risk elements such as blood sugar, blood pressure, HDL cholesterol, and body fat.
In studies, the keto diet massively decreased instances of seizures in children with epilepsy.
4. Alzheimer's disease:
The diet may slow Alzheimer’s progression and reduce its symptoms.
Research projects reveal that the ketogenic diet also has a beneficial impact on conditions like acne, brain injuries, polycystic ovary syndrome, and Parkinson’s disease.
To conclude, the ketogenic diet is high in fat and low in carbs making your body enter ketosis state which burns more amount of fat to generate energy. Therefore, this condition helps to lose weight as well as to treat several health conditions including Alzheimer’s disease, epilepsy, heart ailment, cancer, and others.
On the flip side, since the ketogenic diet reduces carb consumption you may miss out on healthy vegetables, beans, and whole grains. Therefore, we advise you to carefully consider the pros and cons of the keto diet and consult a nutrition expert before adopting it.
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