Ketogenic diet or simply Keto is a high-fat, low-carb diet that has become increasingly popular in recent years. The diet has gained traction as a weight loss tool, but it also has therapeutic benefits for certain health conditions, such as diabetes, epilepsy, and some types of cancer. In this article, we will provide a complete scientific guide to Keto, explaining what it is, how it works, and what benefits it offers.
What is Keto?
Keto is a diet that focuses on consuming high amounts of healthy fats, moderate amounts of protein, and very low amounts of carbohydrates. In this diet, the body is forced into a metabolic state called ketosis, in which it burns stored fat for energy instead of carbohydrates.
To enter into ketosis, you need to restrict your carbohydrate intake to less than 50 grams per day and increase your fat intake to around 70-80% of your total calorie intake. The rest of your calories should come from protein, which should be consumed in moderate amounts.
Foods to eat on Keto
The foods you should eat on Keto include:
Healthy fats: Avocado, nuts and seeds, olive oil, coconut oil, grass-fed butter, ghee, and fatty fish.
Protein: Grass-fed meat, wild-caught fish, organic poultry, and eggs.
Non-starchy vegetables: Leafy greens, broccoli, cauliflower, zucchini, asparagus, and spinach.
Dairy: High-fat dairy products like cheese, cream, and butter.
Beverages: Water, herbal tea, coffee, and bone broth.
Foods to avoid on Keto
The foods to avoid on Keto include:
Grains and cereals: Wheat, rice, oats, and corn.
Sugar and sweeteners: Table sugar, high fructose corn syrup, honey, and artificial sweeteners.
Starchy vegetables: Potatoes, sweet potatoes, and yams.
Fruit: Most fruits contain high amounts of natural sugars, so they should be consumed in moderation.
Processed foods: Processed foods like chips, crackers, and cookies often contain high amounts of carbohydrates.
How does Keto work?
The primary goal of Keto is to put your body into a state of ketosis, in which it burns stored fat for energy instead of carbohydrates. When you consume fewer carbohydrates, your body has to find an alternative source of fuel, so it starts to break down stored fat to produce ketones. These ketones are used as fuel for your brain and body.
Ketones are produced in the liver from fatty acids when there is not enough glucose available for energy. In a state of ketosis, the body shifts its metabolism from using glucose as its primary fuel source to using ketones.
Benefits of Keto
Weight loss: Keto has been shown to be an effective weight loss tool. Studies have found that people who follow the Keto diet tend to lose more weight than those who follow a low-fat diet.
Improved blood sugar control: Keto may help improve blood sugar control in people with diabetes. By reducing carbohydrate intake, Keto can help lower blood sugar levels and improve insulin sensitivity.
Improved brain function: Ketones are a more efficient fuel source for the brain than glucose. Studies have found that the Keto diet can improve cognitive function, memory, and focus.
Reduced inflammation: Keto may help reduce inflammation in the body, which can improve overall health and reduce the risk of chronic diseases.
Reduced risk of certain diseases: Keto may help reduce the risk of certain diseases, such as heart disease, cancer, and Alzheimer's disease.
Improved energy levels: By switching to a high-fat, low-carb diet, you can increase your energy levels and reduce feelings of fatigue.
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