In recent years, the ketogenic diet, often called the keto diet, has gained popularity very quickly. This diet is considered to be a powerful and effective way to lose unwanted pounds and improve health. So, more specifically, what is the keto diet and who can benefit the most from it? In this blog, we will dive into the basics of the keto diet and also provide you with a list of foods that are specifically included in the keto diet.
What is the keto diet?
Keto diet is a low-carb, low-fat, and protein-balanced diet that affects the metabolic state in the same ketosis. Ketosis occurs when the body switches to the process of breaking down fats based on a sharp reduction in carbohydrates. In a sequence of these steps, the liver produces molecules we call ketones. Accordingly, the body begins the process of receiving alternative energy.
If you’re on a keto diet and want to stay in ketosis, you should definitely reduce your carbohydrate intake, usually by 5-10% of your daily calories. On the other hand, you should increase the consumption of fat, which should make up 70-75% of daily calories. Protein consumption should be moderate, up to 15-20%.
Who needs a keto diet?
Originally, the keto diet was developed in the 1920s to treat certain diseases. Over the years, he successfully established himself in dietetics. You can use the keto diet taking into account the following conditions:
Weight loss: The keto diet is effective for weight loss because the body focuses on burning stored fat for energy.
Type 2 diabetes: The keto diet improves blood sugar regulation, so a keto diet may be effective for people with type 2 diabetes as recommended by a doctor.
Epilepsy: To treat drug-resistant epilepsy, the keto diet can significantly reduce or eliminate seizures.
Metabolic syndrome: The keto diet can help people with metabolic disorders to regulate high blood pressure and lower cholesterol.
Neurological disorders: There are several studies that suggest that the keto diet may be useful in preventing diseases such as Alzheimer’s and Parkinson’s.
Polycystic Ovary Syndrome (PCOS): Some women with PCOS can find symptom relief with the keto diet.
Migraines: The keto diet also helps people reduce the frequency and severity of migraines.
The keto diet consists of foods that are low in carbohydrates and relatively high in healthy fats. The main products of this diet are:
Fats: Avocado, olive oil, coconut oil, butter and nuts.
Proteins: meat, poultry, fish and eggs. Vegetables: Leafy greens, cauliflower, broccoli, zucchini and asparagus.
Dairy products: low-fat cheese, cream and Greek yogurt (unsweetened).
Nuts and seeds: Almonds, chia seeds and flax seeds can be eaten in moderation.
Sweeteners: stevia , erythritol and berry fruit sweeteners.
If you follow the keto diet intensively, you will receive the following benefits:
You will lose weight: Rapid fat loss and reduced appetite can lead to effective weight management.
Controls blood sugar levels: The keto diet stabilizes blood sugar levels, especially for people with type 2 diabetes.
Increases energy: As a result of the keto diet, some people report improved mental clarity and increased energy levels. Improving cholesterol levels:
The keto diet can benefit heart health by lowering triglycerides and increasing HDL cholesterol. Mental health: Some scientists suggest that the keto diet can help people who suffer from depression or anxiety.
As you can see, the keto diet not only helps you lose weight, but also has various health benefits. Nuts and seeds included in it can be easily bought in the online store “My Stock”. You will get the desired, delicious keto products with free delivery service throughout Georgia.