A Ketogenic diet, also known as a keto diet, is a nutritional plan that induces ketosis, a normal metabolic process. During ketosis, your liver produces ketone bodies that act as a source of energy in the absence of sugars from carbohydrates. This diet limits the amount of carbohydrate intake (minus fiber) to 25 to 30 grams daily. The rest of the diet is composed of five percent protein and 70 to 80 percent fat. This diet is one of the many low-carb diets in the world, but is one of the most effective.
People who undertake the keto diet usually look to reduce insulin levels, detoxify from sugar and lose some weight. However, this diet is a bit difficult to follow, due to the decreased consumption of carbohydrates. A typical person consumes about 250 grams of carbohydrates daily, therefore the reduction to 25 (or 30 grams) may cause feelings of intense hunger.
Many studies have shown that ketogenic diets reduces the effects of chronic diseases, such as seizures in children and the side effects of mental disorders.
There are different types of keto diets: the standard ketogenic diet (SKD); the cyclical ketogenic diet (CKD); the targeted ketogenic diet (TKD); and the high-protein ketogenic diet (HPKD). These types differ in nutritional intake, but all the same induce the process of ketosis.
Benefits of the keto diet
The keto diet helps to lose weight without counting calories. It is also a great nutritional plan for pre-diabetics and diabetics. The keto diet also helps reduce the risk of heart disease, cancer, Alzheimer’s disease, epilepsy, Parkinson’s disease, polycystic ovary syndrome, brain injuries, and acne.
Food items typically found in the keto diet
- Meat and fish – Steaks, hams, sausages, bacon, veal, chicken, quail, duck, turkey, salmon, trout, tuna, mackerel, other fatty fish
- Eggs – Pastured or omega-3 whole eggs
- Dairy – Grass-fed butter, cream, unprocessed cheeses
- Nuts and seeds – Almonds, walnuts, flaxseed, chia seeds, macadamia nuts
- Healthy oils – Extra virgin olive oil, coconut oil, avocado oil
- Low-carbohydrate vegetables – tomatoes, onions, peppers, kale, spinach, lettuce, Brussels sprouts, broccoli, celery, cauliflower
- Condiments – Salt, pepper, herbs, and spices
Avoid sugary foods, grain or starch based products, fruits (except small portions of berries), beans and legumes, low-fat or diet products, sauces, unhealthy fat (vegetable oils, mayonnaise), alcoholic beverages, and sugar-free diet foods.
Body systems supported by the keto diet
The keto diet is known to reduce the body mass index (BMI) of obese individuals, and reduce high cholesterol levels. Blood glucose is also regulated in this diet, and decreases the risk of cardiovascular disease and diabetes. Individuals suffering from cognitive disorders may benefit from this diet, including patients of Alzheimer’s, Parkinson’s, autism, schizophrenia and epilepsy.
This diet is not for pregnant women since it may cause problems with embryonic development. The keto diet should not be done without consulting a nutritionist or your doctor first.
Where to learn more
- The ketogenic diet fights cancer, diabetes and Alzheimer’s
- How the ketogenic diet can keep unnecessary sugars out of your body, while lowering your risk for cancer
- Low-Carb Ketogenic Diet can be A Chemotherapy Alternative
- Ketogenic diet and fish oil reduces epileptic seizures!
- Programming your ketogenic diet
The ketogenic diet induces a natural metabolism process called ketosis.
The ketogenic diet prompts your body to use fat as an energy source instead of carbohydrate sugars.
The ketogenic helps reduce the risk of chronic diseases, and helps relieve the symptoms of mental disorders.
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