Table of Contents
Definition
The ketogenic diet (called keto) is a low-carb, high-fat diet that shares many similarities with the Atkins diet and low-carb meals.
This involves significantly reducing carbohydrate intake, replacing it with fat because reducing carbohydrates puts the body in a metabolic state called ketosis.
It can also convert fat into ketones in the liver, providing energy to the brain as ketogenic diets can cause a significant reduction in blood sugar and insulin levels.
It, along with increased ketones that have many health benefits.
Types of Ketogenic Diet
There are many versions of the ketone diet, including Standard
A ketogenic diet
It is a low-carb, moderate-protein, and high-fat diet. It usually contains 75% fat, 20% protein, and only 5% carbohydrates.
The periodic ketogenic diet
This diet includes periods of higher carbohydrate deposits, such as five days of ketone, followed by two high-carb days.
Target ketogenic diet
This diet permits you to add carbohydrates around workouts.
High protein ketogenic diet
It is similar to a standard keto diet but includes more protein ratio, often 60% fat, 35% protein 5% carbohydrates.
However, high-quality ketogenic diets have been studied only on a large scale.
The information in this article applies mainly to the standard ketogenic diet (SKD), although many of the same principles are also use in other versions.
The ketone diet is an effective way to lose weight and reduce risk factors for the disease. Research shows that the ketone diet is much higher than the recommended low-fat diet, and what’s more, the diet is filling to lose weight without counting calories or tracking your food.
One study found that people on a ketuna diet lost 2.2 times more weight than a low-fat diet. As triglycerides and HDL levels improve cholesterol, another study found that ketone diet participants lost three times more weight on the recommended diet in diabetes in the UK.
There are many reasons why a ketone diet outperforms a low-fat diet. One is to increase the amount of protein that provides many benefits may play increased ketones.
Health Benefits of Ketogenic Diet
The ketogenic diet has already emerged as a tool for the treatment of neurological diseases, such as epilepsy, and studies have now shown that diet can have benefits for a wide range of different health conditions:
Heart disease:
Ketone diet can improve risk factors such as body fat, HDL levels, blood pressure, and diabetes
Cancer:
The diet is currently used to treat several types of cancer and slow tumor growth.
Alzheimer’s:
The diet may reduce symptoms of Alzheimer’s disease and slow the progression of the disease.
Epilepsy:
Research has shown that the ketone diet can cause dramatic reductions in seizures in children with epilepsy.
Polycystic ovary syndrome:
The ketone diet can help reduce insulin levels, playing a pivotal role in polycystic ovary syndrome.
Brain injuries:
A study of one animal found that diet can reduce concussions and help recover after a brain injury.
Acne:
Low insulin levels and eating less sugar or processed foods may help improve acne.
Side Effects
Although the ketone diet is safe for healthy people, there may be some initial side effects as your body adapts, often referred to as “Quito flu” – usually within a few days, Quito flu includes poor energy and mental function, increased hunger, sleep issues, nausea, digestive discomfort, and low exercise performance.
To reduce this, you can try a regular low-carb diet in the first few weeks. It may teach the body to burn more fat before eliminating carbohydrates. The ketone diet can change the balance of water and minerals in your body to add additional salt to your meals or take mineral supplements.
For minerals, try taking 3000-4000 mg of sodium, 1000 mg of potassium, and 300 mg of magnesium per day to reduce side effects. At first, it is vital to eat until complete and avoid restricting calories too much. The ketone diet usually causes weight loss without limiting approved calories.
Conclusion
The ketogenic diet has both benefits and side effects. However, before starting any type of diet consult a nutritionist or a dietitian.
