A ketogenic diet consists of a high-fat, moderate-protein, and low-carbohydrate intake. When you consume fewer carbohydrates, your body eventually transitions into a condition known as ketosis.
When you enter ketosis, your body starts to burn fat instead of the carbohydrates in food, which results in the production of ketones, which your body can use as fuel. But because this is a very individualised process, some people will require a more restrictive diet than others to start producing enough ketones. By avoiding foods like bread, pasta, rice, and sugar, you can follow the keto diet and consume fewer than 50g of carbohydrates per day. 55 to 60 percent of the typical keto diet is made up of fat, 30 to 35 percent of it of protein, and 5 to 10 percent of carbohydrates.
Why is the keto diet so popular?
Due to the fact that fats and protein are known to increase satiety levels and keep you feeling full and satisfied for longer periods of time, the keto diet is generally regarded as a more sustainable weight loss strategy.
Ketones give your body and brain an alternative source of fuel without giving you the feeling that you're depriving yourself. This makes the diet easier to stick to because you avoid experiencing an increase in ghrelin, the "hunger hormone" that tells your brain it's time to eat.
Foods to eat on a ketogenic diet
You will eat mostly fats and some proteins if you adhere to the diet's fundamental principles.
➡Seeds and Nuts
Nuts and seeds have a moderate amount of protein, low carbohydrate content, and high fat content. They contain a lot of magnesium and fibre as well. Regular nut consumption is linked to a lower risk of developing heart disease and some types of cancer. Although all nuts and seeds are generally low in carbohydrates, there are differences between the various kinds. The amount of net carbs (carbs that are absorbed by the body) in 1 serving (28 grammes) of some popular nuts and seeds is listed below:
me commonly enjoyed nuts and seeds:
- Almonds: 2g
- Brazil nuts: 1g
- Cashews: 8g
- Macadamia nuts: 2g
- Pecans: 2g
- Pistachios: 5g
- Walnuts: 2g
- Chia seeds: 1g
- Flaxseeds: 0g
- Pumpkin seeds: 3g
- Sesame seeds: 3g
What are some health benefits of the keto diet?
Numerous health advantages of the ketogenic diet are credited by researchers and fans of the diet, including:
✧Blood glucose control
Blood sugars are primarily influenced by carbohydrates. Consuming very little carbs prevents significant increases in blood sugar levels. Studies have revealed that the HbA1c, the long-term indicator of blood glucose control, is decreased when following a ketogenic diet.
✧Improved blood pressure levels
People on ketogenic diets who are overweight or have type 2 diabetes have shown a reduction in blood pressure.
The benefits of the keto diet include boosting feelings of fullness and decreasing a person's preference for sugary foods. The body becomes accustomed to getting its energy from metabolising body fat while it is in a state of ketosis.
✧Helps treat epilepsy among children
Since both ketones and decanoic acid, another chemical produced by this diet, help to prevent seizures, the keto diet has long been used to treat childhood epilepsy.
✧Helps manage other medical conditions
Because of their neuroprotective properties, ketones are a brain-healthy fuel source, and researchers are currently investigating the keto diet's potential advantages for conditions like Alzheimer's disease and Parkinson's disease.
Is the ketogenic diet safe? What are the risks?
It's important to be aware that forcing your body into ketosis carries some risks.
Bad breath, constipation, indigestion, and low blood sugar are typical side effects. You might also feel nauseous, sleepless, and generally unwell during the first few days of the diet.
Some people might choose to get the majority of their nutrition from processed foods, which leads to an excess of protein and bad fats in their diet. Long-term heart health is a concern due to the high levels of unhealthy unsaturated fat and restrictions on nutrient-rich fruits, vegetables, and grains.
Due to a lack of long-term studies and the difficulty of maintaining this diet over an extended period of time, we do not fully understand its long-term effects.
So, should you give the keto diet a try?
Although the keto diet may have health benefits, it is best to consult a doctor or dietitian before making any drastic changes to your eating habits or way of life.
If your doctor has prescribed the diet to control seizures that have not responded to several different seizure medications, you can also try it. But the doctor and dietitian must keep a close eye on it.
A diet that will put additional stress on the liver and kidneys should be avoided by people who have underlying health issues, especially with those organs. Patients with kidney disease should also exercise caution because a high-protein ketogenic diet may make their condition worse.