Every January, we’re always told that new gym membership, diets, and detoxes are the key to a successful new year. It seems like everyone is looking to shed off those extra pounds as fast as they can, and whatever method seems to work fast, they’re going for it. The ketogenic diet is another diet pattern that has caught weight loss enthusiasts by storm. Often abbreviated as Keto diet is an eating pattern that involves a high-fat content, moderate protein, and low carbohydrates. It promises many health benefits, from an increased mental focus on weight loss. However, should you jump into it or steer clear? Let’s dig in!
Brief History
Although it’s currently becoming popular, the keto diet was first developed back in the 1920s by Dr. Russel Walder. He prescribed this diet to children with severe epilepsy and who were not responding to drugs. He discovered that this diet reduced the severity and frequency of their seizures. Until the 1960s, Dr. Robert Atkins developed his eponymous diet with low-carb diets became popular among the masses. He argued that when we take in minimal carbohydrates, the body will burn fat for energy through a process referred to as ketosis.
How it works
Dr. Atkins recommended that dieters reduce their carbs intake to around 65-100 grams daily, but Keto requires even higher self-control. To become ketotic, one will need to lower the carbohydrate to 10-20 grams daily. This is like half a slice of bread. Entering ketosis is the physiological process when the body stops using carbohydrates for energy and starts using fats. The body breaks down carbohydrates to glucose, which is the primary and most preferred fuel for normal body functioning. This energy can come from consumed fats, and the fats stored in the body. When you limit your carbohydrate intake, the body starts producing ketone bodies to provide energy for most cell types.
The buildup of ketones is known as ketosis. Amazingly, it can take up to 5 days to become ketotic, and you’ll become less hungry. This is a very impressive and effective way of losing weight fast. It’s important to note that one should moderate protein consumption as excessive protein intake can cause them to be converted into glucose slowing down your transition into ketosis.
Ketogenic diet and weight loss
A ketogenic diet is one of the most effective and fastest ways of losing weight and lowering disease risk factors. Studies have proven that a ketogenic factor is as effective for weight loss as a low-fat diet. Moreover, the keto diet is filling that one can lose weight without tracking food intake or counting calories. A recent study has shown that a low-carb ketogenic diet was slightly more effective for long-term weight loss than a low-fat diet. Besides, the keto diet led to reductions in triglyceride and diastolic blood pressure levels. The increased levels of ketones lower blood sugar levels and improved insulin sensitivity plays a major role.
Ketogenic diets for prediabetes and diabetes
Diabetes is characterized by high blood sugar, impaired insulin function, and metabolism. The keto diet can help one lose excess fat closely linked to prediabetes, type 2 diabetes, and metabolic syndrome. The keto diet improves insulin sensitivity by 75%. A study of 349 individuals with type 2 diabetes who followed a keto diet lost an average of 26 pounds over two years. This is a crucial advantage considering the relationship between type 2 diabetes and weight. They also experienced increased blood sugar management and reduced some blood sugar medications among the study participants.
Other health benefits of Keto
As initially stated, the keto diet was first developed to treat neurological diseases like epilepsy. Studies have also shown that the keto diet can have benefits for the following health conditions:
- Cancer
- Heart disease
- Epilepsy
- Alzheimer’s disease
- Parkinson’s disease
- Brain injuries
- Polycystic ovary syndrome
Foods to avoid
As you’re already aware by now, any food high in carbs should be avoided or limited. The following is a list of foods to be eliminated or reduced on a keto diet:
- Grains or starches
- Sugary foods
- Fruits root vegetables and tubers
- Beans or legumes
- Low-fat or diet products
- Root vegetables and tubers
- Some condiments or sauces
- Alcohol
- Unhealthy fats
- Sugar-free diet foods
Foods to eat
- Fatty fish
- Meat
- Eggs
- Cream and butter
- Cheese
- Healthy oils
- Avocados
- Nuts and seeds
- Low carb veggies
- Condiments
