Unlocking the Benefits of the Keto Diet: A Comprehensive Guide

August 27, 2019

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 ketogenic 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.

What Exactly is Ketogenic Diet?

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.

Various Types of Ketogenic Diets

Keto diet has many versions, such as:

Standard Ketogenic Diet (SKD)

This type of ketogenic diet includes very high (typically 75%) fat, moderate (20%) protein and low (only 5%) carb intake.

Cyclical Ketogenic Diet (CKD)

This involves alternate days of ketogenic days and higher-carb refeeds, e.g. 5 days of keto diet followed by 2 high-carb days.

Targeted Ketogenic Diet (TKD)

Here you can add carbs around workouts.

High-protein Ketogenic Diet

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.

For Weight Loss

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.

For Diabetes

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.

Help in Other Disorders

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: Ketogenic 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: Ketogenic 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

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 Not Allowed

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.

Conclusion

In conclusion, the Keto diet has become a popular choice for individuals looking to improve their overall health and well-being. With its focus on consuming high amounts of healthy fats, moderate protein, and low carbohydrates, this diet has been linked to numerous health benefits, including weight loss, improved blood sugar control, increased energy levels, and improved brain function.

While the Keto diet may not be suitable for everyone, it can be a powerful tool for those looking to take control of their health and improve their quality of life. However, it is important to note that a successful Ketogenic diet requires careful planning, consistent effort, and a willingness to make significant lifestyle changes.

If you are considering the Keto diet, it is essential to consult with your healthcare provider or a qualified nutritionist to ensure that it is safe for you to undertake. Additionally, it is important to be patient and give your body time to adjust to the changes that come with this dietary approach.

Overall, the Ketogenic diet can be an effective way to improve your health, but it requires commitment and dedication. By following the tips and guidelines outlined in this comprehensive guide, you can unlock the many benefits of the Keto diet and take your health and wellness to the next level.

It is also worth noting that the Ketogenic diet should not be viewed as a quick fix or a magic solution to all health issues. It is a lifestyle change that requires a long-term commitment to maintain its benefits. It may also require additional support and guidance from healthcare professionals or support groups to ensure long-term success.

Moreover, it is important to incorporate a variety of healthy foods into your Keto diet, such as non-starchy vegetables, nuts and seeds, and high-quality protein sources. This can help ensure that you are meeting your nutrient needs and supporting your overall health.

In summary, the Ketogenic diet can offer many benefits for those looking to improve their health and well-being. However, it is not a one-size-fits-all solution and requires careful planning and consideration. With the right approach and support, the Keto diet can be a powerful tool for achieving your health goals and living your best life.