The ketogenic diet, or keto diet also well known for being a low carb diet, is a way of eating that may be beneficial to your health and help you lose weight more quickly Its usually broken down to 75, 20, and 5 percent of your daily calories. A ketogenic diet is high in fat, moderate in protein, Keto has some traits that are reminiscent of the Atkins diet and other very low-carb plans. The keto diet allows you to lose weight without having to lack essential nutrients or suffer hunger cravings as you would on many other dieting strategies.as shown in over 60 studies.1 Thats why its recommended by so many doctors
How does keto work For Weight Loss ?
A keto diet is an eating plan that focuses on eating lots of healthful fat and reduce the carbs. Then Ketones are produced in the liver from fat to be used as energy if you eat very few carbs. These ketones are then used by your body and brain for clean. After a few days or weeks on such a diet, the body and brain become very efficient at burning fat and ketones for fuel instead of carbs. essentially, this diet forces your body into a state burn fat for energy. This can lead to a dramatic decrease in weight.
On a ketogenic diet, your entire body switches its fuel supply to run mostly on fat, The end goal of a properly maintained keto diet is to force your body into this metabolic state. We dont do this through starvation of calories but starvation of carbohydrates.
How Keto Diet`s Possible Role in Disease Prevention and Treatment ?
Type 2 Diabetes : While theres conflicting research about the best type of diet for helping those with type 2 diabetes lose weight , research published in September 2016 in the Journal of Obesity & Eating Disorders suggested the diet could help people with type 2 diabetes and can lead to improvements in HbA1c levels , The keto diet lowers carb intake to the point that blood glucose levels drop. Anecdotal evidence abounds from people with type 2 diabetes who used the keto diet to stabilize their blood sugar and their health improves. we recommended first talking to their doctor before start any diet. If youre pre-diabetic or have Type II diabetes, you should seriously consider a ketogenic diet.
High Blood Pressure : The ketogenic diet may be the solution. Researchers performed a systematic review and meta-analysis including 14 studies with over 1000 participants to determine the role of blood sugar in the management of high blood pressure. More specifically low-carb, high-fat diets show a dramatic increase in HDL and decrease in LDL particle concentration compared to low-fat diets.. These findings were confirmed in another interesting study. Researchers compared the effects of the low-carbohydrate diet to the effects of a combination of a low-fat diet and orlistat (a weight-loss and blood pressure lowering medication) on blood pressure. The researchers stated that the low-carbohydrate dietary intervention.
Cholesterol Levels and Heart Disease : Low carbohydrate diets can help optimize cholesterol levels, and reduce the risk of heart disease ( according to a 2017 study). Losing even a moderate amount of weight on the keto diet can help lessen cardiovascular risk factors such as obesity, high blood pressure Many researchers has been found to improve cholesterol levels (The good HDL significantly increased and the bad LDL down significantly ) and reduce the risk of heart disease. Its also a good idea to ask about checking in with your doctor more frequently.
Liver disease : A whole food based ketogenic diet may be the best diet for reversing fatty liver disease. a recent pilot study put five patients on the ketogenic diet hat six months of a ketogenic diet led to significant weight loss and improvement of fatty liver disease in obese patients. At the end of six months, patients lost an average of 28 pounds, Each patient underwent a liver biopsy, and four of the five patients had a reduction in liver fat.
How to get started keto diet ?
Getting started is simple, Eat mostly healthy fats (75 percent of your daily calories), some protein (20 percent) and a very small amount of carbs (5 percent). This combo will put you into nutritional ketosis.
Keto-Diet Friendly Foods to Eat
You can eat :
- Healthy fats, e.g., coconut oil, butter or ghee, lard, olive oil , Avocado oil , Duck fat , tallow, bacon fat,
- Meats, including organ meats
- Eggs , Rice milk
- Fish and All grains
- Non-starchy vegetables (Lettuce,Kale,Spinach,Olives,Tomato,Eggplant,Bok choy,and more)
- Some berries
So a typical days meal might look like this:
- Breakfast Eggs scrambled with sauteed onions and cheddar cheese or Huevos rancheros
- Lunch cup of bone broth with chicken salad or or Roast beef, brie, arugula, pesto, and olive plate
- Dinner steak with sauteed veggies followed by a keto dessert or Chicken salad on lettuce with tomato
snacking between meals : Handfu , Cheese , Butter melted into coffee , blueberries , avocado
keto is a great choice for those looking for high-glycemic fruits The beet adds a little sweetness while keeping your body full and energized! Colorful ingredients, like carrots, are high in beta carotene which is beneficial for your eyes and skin and is known to have cancer-fighting properties. and avocados is great source also of vitamin K and folic acid, vitamins B5, B6, E ,
The Tomato Toddie can also promote weight loss and aid in indigestion. Tomato paste and puree are better sources of potassium. One raw tomato of tomato sauce or tomato juice contains 910 mg of potassium also Tomatoes are rich in other vitamins and minerals as well, including vitamins A, C, E, B6 and copper. if you cooking with tomatoes and want to get more potassium into your diet, make spaghetti sauce more often!