What is the Keto Diet?
The ketogenic diet, or simply “keto,” has been gaining popularity in recent years as a weight loss tool and a way to improve overall health. But what exactly is the keto diet, and how does it work? In this blog post, we’ll take a closer look at the science behind the keto diet, its potential benefits, and some practical tips for getting started.
At its core, the ketogenic diet is a high-fat, moderate-protein, low-carbohydrate eating plan that aims to put your body into a state of ketosis. In other words, it’s designed to shift your metabolism away from using glucose (sugar) as its primary source of energy and instead rely on ketones – small molecules produced by your liver when you consume fat – for fuel.
To achieve this metabolic state, you need to drastically reduce your carbohydrate intake to around 20-50 grams per day (depending on your individual needs). This forces your body to start breaking down stored fat into ketones for energy instead of relying on glucose from carbohydrates.
In addition to limiting carbs, the keto diet generally emphasizes consuming whole foods that are high in healthy fats such as avocados, nuts and seeds, olive oil and fatty fish like salmon. Moderate amounts of protein from meat or plant sources like soybeans or tofu are also encouraged. For most people following this approach about 75% of daily calories come from fat with another 15% from protein and only 10% from carbohydrates.
Health Benefits
There are several potential benefits associated with adopting a ketogenic lifestyle:
Weight Loss
Research has shown that people who follow the keto diet may experience significant weight loss over time due to decreased appetite regulation mechanisms as well as increased satiety signals from an abundance of healthy fats in the diet.In addition because you’re burning more fat, you’ll have more energy to work out and be active.
Improved Blood Sugar Control
Since the keto diet involves such a low intake of carbohydrates, it can help regulate blood sugar levels and improve insulin sensitivity. This is particularly beneficial for people with type 2 diabetes, as it may reduce the need for medication and help manage symptoms.
Increased Mental Clarity and Focus
Many keto dieters report feeling more alert, focused and productive during periods of ketosis due to the brain’s increased reliance on ketones for fuel versus glucose.According to some studies this is because ketones have neuroprotective properties which may promote healthy brain function.
Reduced Inflammation
Chronic inflammation is linked to a range of health issues including heart disease, cancer, arthritis and even depression. Studies suggest that following a ketogenic diet may help decrease inflammation markers in the body as well as lower oxidative stress levels.
How to Get Started on the Ketogentic Diet
If you’re interested in trying out the keto diet for yourself, there are a few things you should keep in mind:
Track Your Carbs
To achieve ketosis, you will need to consume fewer than 50 grams of carbohydrates each day. That means tracking your carb intake carefully using nutrition apps or journals. It can be helpful at first to measure everything until you get comfortable eyeballing portions,
Focus on Healthy Fats
While fat consumption is encouraged on the keto diet, not all fats are created equal. Good sources of healthy fats include avocados, nuts and seeds (such as chia seeds or flaxseeds) , olive oil, salmon or other oily fish like mackerel or sardines.
Prioritize Protein Quality
Protein is essential in any balanced diet but on keto it’s especially important since you’re consuming less carbs.Prioritize quality over quantity by choosing grass-fed beef,chicken or wild-caught fish. Plant-based sources like tofu or tempeh are also great options.
Stay Hydrated
It’s important to drink plenty of water on the keto diet, as it can help flush out toxins and keep you feeling full. Aim for at least 8 cups of water per day, plus additional fluids like herbal tea or bone broth.
Verdict
The ketogenic diet is a powerful tool for improving your health and wellbeing. By limiting carbohydrates and increasing healthy fat intake, you can shift your body into a state of ketosis that may lead to weight loss, improved blood sugar control, increased mental clarity and reduced inflammation. Whether you’re looking to lose weight or simply improve your overall health, the keto diet could be worth exploring – just be sure to consult with a healthcare professional before starting any new eating plan. Many people find consulting a nutrition coach helpful: Cardiff Nutritionist