REAL FOOD, LOW CARB NUTRITION
Table of Contents
THE KETOGENIC DIET (KETO)
“Keto”, what is it? | Two types of energy sources | Types of Keto-diets | Benefits of Ketogenic diets | Fat Sam- Obese or Health | Diabetes | Other benefits | Can I eat..? | Can I not eat..? | Side effects | Control | Summary.
Imagine burning fat even while sleeping and dreaming, while others spend hours working tirelessly on a treadmill.
The Ketogenic (Keto) diet is a very low-carb diet, so low in carb that the body activates a second energy source- fat to fuel the system. It is a greatly charged low-carb, high-fat diet; a new version of an old idea, an idea owing its foundations to faithful low-carb dieting, gluten-free dieting found in consumption of wheat, rye and barley grains, Paleo dieting of the meat, fish, fruits, nuts and vegetable variety and coming extremely close to the popular Atkins diet; which is a low-carb diet with a restriction for weight loss.
These diets are completely trusted and returning for their evolutionary benefits.
Ketones are energy molecules converted in the liver from fat. The body runs on two different fuels:
Sugar is the body’s main energy source from carbohydrates like bread, pasta, rice, etc. When the body is out of sugar, its second source fat is called up and energy is replenished as fat is converted in the liver to energy molecules called KETONES to fuel the brain.
Hence, the brain can be fueled by fat. This process is called KETOGENIC ergo, the KETO DIET and its state KETOSIS.
There are different types of Ketogenic diets ranging from the:
- Standard Ketogenic Diet (SKD), which is a very low-carb, moderate-protein and high fat diet, containing about 75, 20 and 5% of fat, protein and carbs respectively
- Cyclical Ketogenic Diet (CKD), characterized by periods of higher-carb intakes.
- Targeted Ketogenic Diet (TKD), which allows for occasional carb intakes within workouts.
- High-Protein Ketogenic Diet (HKD), similar to the SKD but involving more protein.
With the Standard Ketogenic Diet (SKD) being the most recommended as it has been extensively studied.
Keto diet fueled by fat, among several diets, shows the most outstanding results in weight loss. It is the most effective way to lose weight even without hunger- you don’t need to keep count of your calories and monitor your food intake either.
Study shows that sleep when on the diet is more effective than a 24/7 workout on the treadmill.
It also displays superiority in the treatment of diabetes. Solving issues of type 2 diabetes and metabolic syndrome. With the consumption of high carb palatable foods today and the addiction that goes with it, sugar is increased and the body burns primarily sugar.
The problem is that it shuts down the fat-burning process completely and the other hormone, insulin responsible for storing fat- the sugar is burned first and the fat, stored up for later which never comes. The fat stored here for use is never used because sugar is replenished with our undying inclination and constant intake of high carb sweeteners. Eating carbs raises the body’s sugar level and insulin levels too.
Starch is gradually broken down in the gut to pure GLUCOSE – that simple sugar, raising blood sugar and insulin levels. Starchy foods turn simple sugar in the gut and without the breakdown of fats, chances are the onset of diabetes and the obesity pandemic.
With the Keto diet, fat is replaced for sugar as it is broken down for energy and is the exact opposite of burning sugar.
Though not the most powerful diet but it is the healthiest way of combating diseases caused by excessive fat and sugar by replacing carbs with moderate proteins.
All the muscles in the body can be fueled by fat but the brain cannot, hence the need for KETOGENICS.
Other health benefits of Keto include:
- Improving conditions of heart diseases
- Used in the treatment of slow tumour growth
- Slow and reduce the progression of Alzheimer’s disease
- Through lower insulin levels and less or zero consumption of processed foods, acne cases can be managed and improved.
The foods to avoid are:
- Sugary foods like soda, candy, smoothies, etc.
- Grains or Starchy foods as wheat, rice, pasta, etc.
- Fruits in general save for selective berries
- Legumes like beans, peas, lentils, etc.
- Root vegetables and tubers
Foods to eat are:
- Fatty Fish
- Butter and cream
- Healthy oils
Although the Keto diet has the 5 star gold record of healthy diets, there may be initial side effects as the KETO FLU, which has the symptoms of poor energy, insomnia, nausea increased hunger amongst others, but these are usually over within a few days.
Keto diets despite its side effects, its advantages have outnumbered the few initial disadvantages and is still the most prominent and healthiest diet existing today.