Diet
Keto diet in detail, is the keto diet the last, quickest weight loss solution? The keto diet is simply a diet low in starch content and high in beneficial fats that provide many health benefits.
In fact, more than 20
studies show that this type of diet can help you lose weight, improve your
health, and improve Psychic.
What is the keto diet or the ketogenic diet?
As I already mentioned,
the ketogenic diet is a low-carb, high-fat diet that is very similar to the
Atkins diet.
It is based on greatly
reducing the intake of carbohydrates and replacing them with beneficial fats
(not any fats). This significant reduction in carbohydrates puts your body in a
metabolic state called ketosis.
When this happens, your
body becomes incredibly effective at burning fat for energy. It also converts
fats into ketones in the liver, which can provide energy for the brain and
improve Psychic.
Ketogenic diets can cause
blood sugar and insulin levels to drop dramatically. In addition, increasing
ketones has many health benefits.
Types of the keto diet
The original or standard
ketogenic system (SKD):
This is a low-carb,
moderate-protein, and high-fat diet. It usually contains 75% fat, 20% protein,
and only 5% carbohydrates.
The targeted ketogenic
diet (TKD):
This diet allows you to
add carbohydrates around workouts.
The high protein
ketogenic diet:
This is similar to System
1 but includes more protein. The ratio is usually 60% fat, 35% protein, and 5%
carb.
Most of the studies have
been done on the original or standard ketogenic system (SKD), although many of
the same principles also apply to the other versions.
The ketogenic diet can
help you lose weight
The ketogenic diet is an
effective way to lose weight, in fact, research shows that the ketogenic diet
is much better than the recommended low-fat diets.
One study found that
people who followed a ketone diet lost 2.2 times more weight than a low-fat
diet. It also improves triglyceride and HDL cholesterol levels.
Another study found that
keto people lost 3 times more weight compared to the diet recommended by people
with diabetes in the United Kingdom.
Increased ketones, lower
blood sugar levels, and improved insulin sensitivity may play a major role.
The keto diet for
diabetics and those who are vulnerable to this disease
Diabetes leads to changes
in metabolism, high blood sugar, and impaired insulin function.
The keto diet can help
you lose excess fats, which are closely related to type 2 diabetes,
prediabetes, and metabolic syndrome.
One study found that the
ketogenic diet improved insulin sensitivity by a whopping 75%.
Other health benefits of the keto diet
The ketogenic diet
actually originated as a tool for treating neurodegenerative diseases like
epilepsy.
Studies have now shown
that it can have benefits for a wide range of different health conditions,
including:
Heart disease:
It can improve risk
factors like body fat percentage, HDL cholesterol levels, blood pressure, and
blood sugar
Cancer:
It is currently used to
treat several types of cancer and helps slow the growth of tumors
Psychic improvement
It was found that the
keto diet improves Psychic significantly.
Alzheimer's disease:
It may reduce symptoms of
Alzheimer's disease and slow its progression
Epilepsy:
Research has shown that
it can cause a dramatic decrease in seizures in children with epilepsy
Parkinson's disease:
One study found that it
helped improve symptoms of Parkinson's disease
Polycystic ovary
syndrome:
The ketogenic diet can
help reduce insulin levels, which may play a major role in polycystic ovary
syndrome.
Brain injuries:
A single animal study
found that the diet can reduce concussions and aid recovery after a brain
injury
Acne:
Lower insulin levels and
eating less sugar or processed foods may help improve acne.
Foods to avoid on keto diet
- Any food high in carp should be completely avoided.
- Here is a list of foods that must be limited or permanently prohibited on the keto diet:
- Sugary foods: sugar of all kinds, soda, fruit juice, juices, cake, ice cream, sweets, etc.
- Grains or starches: Wheat-based products, rice, pasta, grains, etc.
- Fruit: All fruits, except for avocados and small amounts of strawberries and berries.
- Legumes: peas, beans, lentils, chickpeas, etc.
- Root vegetables and tubers: sweet potatoes, potatoes, carrots, etc.
- Low-fat products: They are highly processed to improve taste and are often high in carbohydrates.
- Some sauces: often contain sugar and unhealthy fats.
- Unhealthy fats: Limit your intake of processed vegetable oils, mayonnaise, and more.
- Alcohol: Due to the carbohydrate content, many alcoholic drinks can pull you out of ketosis.
Foods allowed on the keto diet
- The majority of your meals should be based around these foods:
- Meat: red meat, sausage, chicken, and turkey.
- Fatty fish: such as salmon, tuna, and mackerel.
- eggs.
- Butter and cream.
- Cheese: unprocessed cheese.
- Nuts and seeds: Almonds, walnuts, flax seeds, pumpkin seeds, chia seeds, etc.
- Healthy oils: olive oil, coconut oil, and avocado oil.
- Avocado
- Low-carb vegetables: Most green vegetables, tomatoes, onions, peppers, etc.
- Condiments: You can use salt, pepper, various healthy herbs, and spices.