You might have heard of ketogenic diet or keto diet for short; but are you confused about it regarding what it is and whether it really benefits? Earth’s Wisdom today wants to discuss with the readers the keto diet and wants to assure them that it’s really beneficial.
Well, keto diet is a low-carb, high-fat diet and more than 20 studies have shown that it can help you reduce weight and enhance your health. Plus, it has a number of other health benefits too.
The major principle of ketogenic diet is to significantly reduce carbohydrate intake and replace it with fat, and thereby put your body into a metabolic system known as ketosis. Ketosis makes your body extremely efficient in burning fat for energy. Due to ketosis, fat is turned into ketones in the liver, which can provide energy to the brain.
Keto diets can cause significant reductions in blood sugar and insulin levels, which, together with the increased ketones, has several health benefits.
Keto diet has many versions, such as:
This type of keto diet includes very high (typically 75%) fat, moderate (20%) protein and low (only 5%) carb intake.
This involves alternate days of ketogenic days and higher-carb refeeds, e.g. 5 days of keto diet followed by 2 high-carb days.
Here you can add carbs around workouts.
This type is similar to SKD but involves higher protein intake. Thus the ratio is usually 35% protein, 60% fat and 5% carbs.
Note that CKD and TKD are more advanced diets and mainly used by athletes or bodybuilders. We’ll be discussing mainly the SKD although many of its principles apply also to the other types.
The keto diet has been found to be an effective method to lose weight and reduce risk factors for diseases. It’s also been found to be far superior to low-fat diet which is usually recommended for weight loss.
Diabetes is caused when metabolism is changed, blood sugar increases and insulin function is impaired. Keto diet can help you lose surplus fat, which is closely associated to pre-diabetes, type 2 diabetes and metabolic syndrome.
Keto diet was originally invented to treat neurological diseases like epilepsy. Now it has been found that it can treat a wide range of disorders, such as:
Cancer: Keto diet is now being studied as a potential supportive treatment for cancer and reduction of tumor growth.
Heart disease: Keto diet can reduce risk factors for heart disease like blood pressure, body fat, blood sugar and cholesterol.
Parkinson’s disease: Keto diet has been found to improve Parkinson’s disease symptoms in a study.
Alzheimer’s disease: Keto diet can also reduce Alzheimer’s disease symptoms and slow down its progression.
However, you should remember that research in several of these areas is not yet conclusive.
Foods allowed in keto diet include meat, fatty fish, eggs, cheese, cream and butter, healthy oils, seeds and nuts, condiments, low-carb veggies and avocados.
Foods that are not allowed in keto diet include sugary foods, beans, legumes, low-fat foods, fruit, grains, root veggies and tubers, some sauces and condiments (that contain unhealthy fat and sugar), alcohol, unhealthy fats and sugar-free diet foods.
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The areas where your body prefers to store fat are determined by a mix of factors like lifestyle, genetics and diet.
The good news is that although you can’t reduce fat in your chosen areas, attention can be focused on losing overall fat and exercise can be targeted on upper belly. Weight training, cardio exercise, and weight loss and lifestyle choices can together help reduce upper belly fat. Earth’s Wisdom today wants to introduce readers with the various options.