Ketogenic (Keto) Diet
The Keto or Ketogenic diet is a low carb, medium protein, high fat diet that can help you burn fat more effectively. It has many benefits for weight loss, health, and performance, as shown in more than 40 studies. It is known by many different names - ketogenic diet, low carb diet, low carb high fat (LCHF), etc. When you eat some high amounts of carbs, your body will produce glucose and insulin.
Glucose is the easiest molecule for your body to convert and use as energy so that it will be selected over another energy source. Insulin is produced by moving around the body to process the glucose in your bloodstream.
Since glucose is being used as the primary energy, your fat is not needed and is therefore stored. Usually on a normal, high carbohydrate diet, the body will use glucose as its main form of energy. By reducing the intake of carbs, the body is known as ketosis.
Ketosis is a natural process when the body helps us survive when food intake is low. During this condition, we produce ketones, which are produced by the breakdown of fat in the liver.
There is no denying that the Keto diet still reigns as one of the most popular - and highly researched - diets out there right now. In fact, Keto was among the top 10 diets listed as part of Google's 2019 Year in Search report. And according to Reddit's 2019 Year Review, keto was the most discussed diet trend of 2019, as well as the number-two overall fitness / wellness community in r / keto Sub-Reddit 2019 and saw a 65 percent increase in subscribers from the previous year . Wowza But there are two clear sides to the Keto Debate: There are those who are allies to the high-fat lifestyle and those who are not well off.
How it Works ?
When you eat less than 50 grams of carb a day, your body eventually runs out of fuel (blood sugar). Usually takes 3 to 4 days. Then you will start breaking down protein and fat for energy, which will help you lose weight. This is called ketosis. It is important to note that the ketogenic diet is a short-term diet that focuses on weight loss rather than a search for health benefits.
Try to Avoid
Because you will be focusing on fat and protein - and it will be easy to get into carbs on a large bowl of pasta (or any cereal, really). It also means that starchy vegetables such as potatoes and carrots, as well as beans such as chickpeas, lentils, and black beans, are limited.
Types of Keto Diet
- Standard Ketogenic Diet (SKD): Bread and Butter.
- Targeted Ketogenic Diet (TKD): This is a variation where you eat SKD, but consume a small amount of fast-digested carbs before a workout.
- Cyclic Ketogenic Diet (CKD): This is a type of keto for bodybuilders and competitors who typically store carb ups and recycling glycogen once a week.
Benefits of a Ketogenic Diet
There are many benefits that come with being on keto: weight loss and increased energy levels in therapeutic medical applications.
On keto, your insulin (fat-storing hormone) levels drop drastically, causing your body to turn into a fat-burning machine.
It seems strange that a diet that calls for more fat can increase "good" cholesterol and lower "bad" cholesterol, but the ketogenic diet is simply linked to the same. This may be because low levels of insulin can prevent your body from making more cholesterol as a result of these diets. This means that you are less likely to have high blood pressure, hardened arteries, heart failure, and other heart disease. Although it is not clear; How long do these effects last.
Increased Energy and Generalized Appetite
By giving your body a better and more reliable energy source, you will feel more energetic during the day. Fat has been shown to be the most effective molecule to burn as a fuel.
Cholesterol and Blood Pressure
A keto diet has shown to improve triglyceride levels and reduce cholesterol levels associated with arterial buildup. More specifically, low-carb, high-fat diets show a dramatic increase in HDL and a decrease in LDL particle concentration compared to low-fat diets.
Carbohydrates are associated with this skin condition, so cutting down on them can help. And a drop in insulin that can trigger a ketogenic diet can also help prevent acne breakouts.
Are there any side effects of the Keto diet?
It usually takes three to four days for your body to go into ketosis because you have to use your body's glucose reserves, that is, the first sugar, says Ketley. Any major dietary change can give you some, uh, problems, and Ketley says he often sees patients who complain of IBS-like symptoms and erase at the beginning of the diet. (Exhaustion occurs because you have less access to carbs, which gives you quicker energy, he explains.)
Cramps (and more specifically leg cramps) are a very common thing when starting a kitogenic diet. It usually occurs in the morning or at night, but it is a very minor problem overall. It is an indication that the body is deficient in minerals, especially magnesium.
Decrease in Physical Performance
When you first start a keto diet, you may notice some limitations on your performance, but this is usually due to the use of fat in your body. As your body shifts to using fat for energy, all your strength and endurance will become normal.
With an infection in keto, you can see that your heart is beating both fast and hard. This is very standard, so don't worry about it.
I also keep seeing Keto variations, like lazy Keto. idea ?
When something is popular, it is very much a guarantee that people are going to come up with new or easier ways of doing it. Get into the lazy keto and dirty keto diet. With lazy keto, people try to limit their carb intake to 20 to 50 grams a day, but don't really track it; With dirty keto, people typically follow the same macronutrient breakdown as "regular" keto, but it doesn't matter where those macronutrients come from.
Keatley has some thoughts about those ... "Dirty keto is a waste of your time because good habits haven't developed and it's very easy to fall back into a high-calorie diet," he says. If you are trying to have a lazy keto diet, he recommends following USDA's MyPallet instead and monitoring your food based on proportions vs. macros.
So ... should I try Keto ?
The Keto Diet is not easy - or necessarily healthy - to last long (some types of carbs are good for you!), Both Kately and Warren say.
If you are interested in following Keto for a short period of time, the recording states that it is important to set yourself up for success to ensure that you have the right components and equipment.