What is Ketosis or Keto?
Ketosis is a metabolic state where your body uses ketones instead of glucose for fuel. Ketosis occurs naturally after fasting, but it can also be achieved through dieting. This type of diet is often referred to as “keto” or “low carb”.
What is Keto diet?
Ketosis is a metabolic state where your body uses ketones instead of glucose for fuel. Ketones are produced by the liver and stored in the muscles and fat cells.
When you eat very low amounts of carbs, your body shifts into a state called ketosis. Ketosis happens when your liver produces ketones instead of glucose.
In ketosis, your body burns stored fat for fuel instead of carbohydrates. This results in an increased amount of ketones circulating in your bloodstream.
Ketosis has been shown to improve insulin sensitivity, decrease inflammation, and promote weight loss.
While there are several types of diets that encourage ketosis, the most popular one is known as the ketogenic diet.
This type of diet consists of eating foods that contain no carbohydrate and moderate protein intake.
It is typically used to treat epilepsy, but research shows that it may also benefit other health conditions such as diabetes, Alzheimer’s disease, Parkinson’s disease, and cancer.
The ketogenic diet is usually prescribed by doctors for patients with epilepsy. However, it can be used by anyone interested in losing weight.
There are many different variations of this diet, so it is important to find out what works best for you.
Here are 10 things you need to know about the ketogenic diet:
1. It is a high-fat, low-carbohydrate diet.
On average, people following the ketogenic diet consume 70% fat, 20% protein, and 10% carbohydrates.
However, the exact percentages vary depending on the person. Some individuals follow a higher ratio of fats than others.
2. The goal is to enter ketosis.
Once you reach ketosis, your body starts producing ketones in your system. These ketones are then used as fuel instead of glucose.
As a result, you experience a number of benefits including improved mood, decreased hunger, and better overall health.
3. There are two phases of the ketogenic diet.
I am sure you must have heard about the ketogenic diet before. If you haven’t, I would suggest reading my previous article here.
Now let’s talk about the ketogenic diet. What is the ketogenic diet?
The ketogenic diet was developed in 1921 by Dr. Hans Krebs. He noticed that during times of famine, animals were able to survive by using their bodies’ own fat stores as fuel.
Dr. Krebs realized that humans could do the same thing. He theorized that if we ate food rich in carbohydrates, our bodies would use those carbohydrates as fuel. But if we ate food rich with fat, our bodies would burn the fat for fuel.
He tested his theory by feeding rats a high-fat diet. He found that these rats lived longer than rats fed a normal diet.
After he published his findings, Dr. Krebs began recommending a high-fat diet to children suffering from seizures. His theory proved successful; some children saw seizure reduction within days of starting the diet.
Today, the ketogenic diet is still used to treat certain medical conditions. For example, it is used to treat severe epileptic seizures in children.
But it is also being studied for its potential role in treating obesity, heart disease, and diabetes.
So how does the ketogenic diet work?
The ketogenic dietary plan restricts carbohydrates while increasing the consumption of healthy fats.
The main focus of the ketogenic diet is to get your body into a state of ketosis. In order to achieve this, you need to severely restrict carbs.
This means limiting yourself to around 50 grams per day. You should also eat foods rich in healthy fats like avocado, olive oil, nuts, seeds, and fatty fish.
You will also want to avoid processed meats and sugary treats.
4. Ketone levels play an essential part in the ketogenic diet.
Ketones are produced when your liver breaks down fat cells. Your body uses them as energy source.
When you start following the ketogenic diet, your body goes through a process called ketogenesis. This causes your blood sugar level to drop.
Your brain receives less glucose, which leads to increased production of ketones.
5. A ketogenic diet can be very restrictive.
If you’re not careful, the ketogenic diet can lead to weight loss. But it can also cause dehydration.
It may also make you feel tired or irritable. That’s because the ketogenic diet limits your intake of water-rich foods such as fruits and vegetables.
6. The ketogenic diet has been shown to improve symptoms of epilepsy.
One study showed that people who followed the ketogenic diet had fewer seizures compared to those on anticonvulsant medication.
Another study showed that the ketogenic diet helped reduce the frequency of seizures in adults with epilepsy.
7. The ketogenic diet is effective at reducing inflammation.
Studies show that people who follow the ketogenic diet experience less joint pain, arthritis, and other inflammatory diseases.
8. The ketogenic diet helps control type 2 diabetes.
Studies have shown that individuals who follow a ketogenic diet have lower insulin resistance and better blood sugar regulation.
9. The ketogenic diet improves athletic performance.
Athletes who follow the ketogenic dietary plan see improved endurance and faster recovery times.
10. The ketogenic diet promotes mental clarity.
People who follow the ketogenic plan report feeling more focused and mentally sharp.
11. The ketogenic diet reduces stress.
Research shows that the ketogenic diet lowers cortisol levels, which makes you calmer and happier.
12. The ketogenic diet burns belly fat.
Studies show that the ketogenic diet triggers your body to burn belly fat instead of storing it.
13. The ketogenic diet boosts immunity.
In one study, researchers found that people who followed the low carb diet experienced higher natural killer cell activity. Natural killers are white blood cells that help fight infections.
14. The ketogenic diet increases energy levels.
Some studies show that people who follow a keto diet have greater energy levels than those who don’t.
15. The ketogenic diet supports heart health.
In one study, participants who ate a high-fat diet were able to significantly reduce their bad cholesterol (LDL) while increasing good cholesterol (HDL).
16. The ketogenic diet aids cancer treatment.
The ketogenic diet has been used to treat children with intractable epilepsy. Studies show that this diet can slow tumor growth and shrink tumors.
17. The ketogenic diet works for both kids and adults.
The ketogenic diet was originally developed to treat childhood epilepsy. However, there is evidence that suggests it could work for adults with epilepsy, too.
18. The ketogenic diet can prevent Alzheimer’s disease.
There is some research showing that eating a ketogenic diet might delay memory decline associated with Alzheimer’s disease, although more clinical trials need to be conducted.
19. The ketogenic diet keeps your brain healthy.
There is some evidence suggesting that following a ketogenic diet can keep your brain healthy by protecting against neurodegenerative disorders like Parkinson’s disease and dementia.
20. The ketogenic diet may protect your vision.
Eating a ketogenic diet may improve or protect your eyesight because it may have positive effects on blood flow to the retina.
In conclusion, the ketogenic diet is a low carb, moderate protein, high fat diet that has been used successfully to treat epilepsy in children since 1920s. It works by forcing the body into a metabolic state called ketosis, which happens when the liver breaks down fats instead of carbohydrates for energy. This helps reduce seizures in children with epilepsy. While it may seem difficult to follow, the keto diet actually requires very little planning or preparation. Just eat real foods (no processed junk) and make sure you’re getting adequate amounts of fiber, protein, and healthy fats.