What is the "Keto Diet" and What are its Benefits?

Just a Few of the Foods Included in the Keto Diet

What is the Keto Diet?

The “keto”, or ketogenic diet is a high-fat, moderate-protein, and very low-carbohydrate diet developed to shift the body's metabolism away from carbohydrates and towards utilization of fat, producing ketones as an alternative energy source. Ketones are an organic compound consisting of a carbonyl group, bonded to 2 hydrocarbon groups, created by oxidizing secondary alcohols.  Here’s a detailed overview:

Macronutrient Keto Diet Breakdown:

• Fats: Typically make up about 70-80% of total daily calories.

• Proteins: Account for around 20-25%.

• Carbohydrates: Limited to about 5-10%, often translating to 20-50 grams per day.
  

Mechanism:

When intake of carbohydrates is drastically decreased, the body enters a metabolic state referred to as ketosis. In ketosis, the liver converts fats into ketones, which then become the primary energy source for the body, especially the brain, which usually relies heavily on glucose.

Benefits of the Keto Diet

1.) Weight Loss:

• Increased Fat Burning: By utilizing fat as the main energy source, the body can burn more stored fat. 

• Reduced Appetite: Ketones have been shown to suppress hunger, potentially reducing overall calorie intake. 2.) Improved Blood Sugar and Insulin Levels:

• Stabilized Blood Sugar: Lower carbohydrate intake leads to fewer spikes in blood sugar levels, which can benefit people with insulin resistance or type 2 diabetes.

• Improved Insulin Sensitivity: The diet may improve the body’s ability to use insulin, helping manage or prevent diabetes. 3.) Enhanced Mental Clarity and Focus:
  

• Consistent Energy Supply: Ketones provide a steady supply of energy to the brain, avoiding the crashes associated with blood sugar fluctuations from high-carb diets. 4.) Increased Energy and Physical Endurance:
  

• Efficient Fuel Utilization: Fat stores in the body's cells providing a large, long-lasting energy source, which can enhance physical endurance, especially in aerobic exercise. 5.) Potential Therapeutic Uses:
  

• Epilepsy Management: Originally developed for children with epilepsy, the keto diet can reduce the frequency and severity of seizures.

• Neurodegenerative Diseases: Emerging research suggests potential benefits in managing conditions like Alzheimer’s and Parkinson’s disease by providing alternative energy sources to compromised brain cells. 6.) Cardiovascular Health:
  

• Improved Cholesterol Levels: Some studies indicate that the keto diet can increase levels of HDL (good) cholesterol and decrease levels of LDL (bad) cholesterol and triglycerides, though results can vary.
  

Considerations and Potential Risks

There are Specific Supplements you can Take to Ensure you are Getting the Vitamins and Nutrients the Keto Diet Lacks

• Nutrient Deficiencies: Due to restrictive food choices, there is a risk of missing out on certain vitamins and minerals. Supplementation and careful planning are often recommended.

• Keto Flu: As the body adjusts to ketosis, some people experience temporary flu-like symptoms, including fatigue, headaches, dizziness, and irritability.

• Long-Term Sustainability: The restrictive nature of the diet can make it challenging to maintain over the long term.

• Digestive Issues: The low fiber content from limited fruit and whole grain intake can lead to constipation. 
  

Common Foods Included in the Keto Diet

Salads, especially with romaine lettuce are a great source of fiber and vitamins

• Grass-fed meat, if possible

• Seafood such as shellfish, especially shrimp and most crabs; salmon; sardines; and mackerel. Frequent intake of fish has been linked to improved brain health and a decreased vulnerability to disease. 

• Eggs. Eating the whole egg instead of just the egg whites is important since most of the nutrients, including antioxidants such as lutein and zeaxanthin, are found in the yolks. 

• Cheeses such as bleu cheese, brie, Camembert, cheddar, Colby jack, cottage cheese, feta cheese, cream cheese, goat cheese, mozzarella, Muenster, Parmesan, pepper jack, Romano, provolone, string cheese, and Swiss cheese. 

• Plain Greek yogurt

• Cream and half-and-half

• Unsweetened plant-based milk (avoid oat milk since even unsweetened oat milk has too many carbs to be included in the keto diet)

• Green leafy vegetables like kale, collard greens, spinach, cabbage, lettuce, baby spinach and arugula

• Peppers

• Herbs such as thyme, mint, dill, basil, rosemary, oregano, cilantro, lemongrass and parsley

• High-fat veggies like olives and avocados (technically considered a fruit, one avocado a day improves risk factors of heart health)

• Other veggies such as mushrooms, broccoli, asparagus, cauliflower, green beans, cucumbers, celery, radishes, tomatoes and a few more. 

• Nuts and seeds including walnuts, almonds, macadamia nuts, pecans and flaxseeds

• Berries. Especially strawberries and raspberries. 

• Shirataki noodles 

• Dark chocolate and cocoa powder

• Olive oil

• Butter and ghee
  

In conclusion, the keto diet can offer remarkable benefits, especially for weight loss, management of blood sugar, and certain medical conditions. However, it does require careful planning and consideration of possible downsides. It is important to always consult with a healthcare professional prior to beginning this diet, to ensure it aligns with individual health needs and goals.

Click the Button Below to Explore a few High-rated Keto Products and Meal Plans:

CLICK ME!

explore 5 star products on barefut.com

Sources:

20 Top Foods to Eat on a Ketogenic Diet (healthline.com)