Janet J
A keto or ketogenic diet is defined as a low-carb, moderate protein, high-fat diet that can help you to burn extra fat in a mor effective way. It has several benefits for weight loss, performance, and health, as proved in many studies. That is why a keto diet is suggested by most of the doctors and dieticians.
A keto diet is mainly useful for losing extra body fat, lessening hunger, and improving Type 2 diabetes and metabolic syndrome. Here, you will learn everything about a keto diet, including what it is, how to follow the diet, and things to eat. So, let’s get started.
What is a Keto Diet?
A Keto diet plan is a low-carb, higher-fat diet. It is as same as many other low-carb diets. While you eat less carbohydrates on a Keto diet, you must maintain a moderate protein consumption and should increase the amount of fat intake. The reduction in carbohydrate intake puts your body in a metabolic condition called ketosis, where fat, from your diet and from the body, is burned from energy.
What does “Keto” mean?
This diet is named so because it causes our body to generate small fuel molecules known as “Ketones.” This is an alternative fuel source for our body that can be utilized when blood sugar is in short supply. When you consume a few carbohydrates or few calories, your liver produces ketones from fat. These ketones play the role of a fuel source all across the body, mainly for the brain.
The brain is a hungry organ that consumes too much energy regularly, and it cannot work only on fat. It can run only on glucose or ketones?
On a ketogenic diet, your whole body switches its fuel supply to run mainly on fat, burning fat all day long. When the insulin levels drop low, fat burning can rise dramatically. It becomes simpler to access the fat storage to burn them.
The keto diet is great for those who are trying to reduce weight, but there can be other benefits too, like less hunger and a good supply of energy- without the sugar peaks and valleys that mostly occur while eating high-carb meals. This may help to keep you focused and alert.
When the body generates ketons, it enters a metabolic state known as ketosis. The fastest way to reach there is by doing fasting- i.e. by not eating anything- but all of us know that no one can fast continuosly forever.
On the other hand, a keto diet, also results in ketosis and can be eaten indefintely. It has several benefits of fasting- including reducing weight- without having to fast for a long term.
Things to eat on a Keto Diet
What is the most important thing for reaching ketosis? The first important thing that you must keep in mind while following this diet is avoid carbs. You will probably need to keep intake of carb under 50 grams of net grams every day, usually below 20 grams.
The fewer the carbohydrates, the more effective this diet appears to be for reaching the level of ketosis, reducing weight, or improving Type 2 diabetes. Counting carbohydrates can prove to be helpful at first. But, if you stick to specific food items and recipes you can follow a keto diet even without counting.