The keto diet is a food plan that focuses on foods that provide a lot of healthy fats, adequate amounts of protein, and very little carbohydrates. The goal is to get more calories from fat than from carbohydrates.
The diet works by thinning the body of sugar reserve. As a result, it will begin to break down fat for energy. This results in the production of molecules called ketones used by the body for fuel. When the body burns fat, it can also cause weight loss.
There are several types of keto diet, including standard ketogenic diet and cycle ketogenic diet.
In this article, we explain the benefits of the keto diet, as well as the risks.
The ketogenic diet (or keto diet, for short) is a low carb, high fat diet that offers many health benefits.
In fact, many studies show that this type of diet can help you lose weight and improve your health
Ketogenic diets may even have benefits against diabetes, cancer, epilepsy, and Alzheimer’s disease.
In this article, we explain the benefits of the keto diet, as well as its risks.
Supports weight loss
The ketogenic diet may help promote weight loss in several ways, including boosting metabolism and reducing appetite.
Ketogenic diets consist of foods that fill a person up and may reduce hunger-stimulating hormones. For these reasons, following a keto diet may reduce appetite and promote weight loss.
In a 2013 meta-analysis of 13 different randomized controlled trials, researchers found that people following ketogenic diets lost 2 pounds (lbs) more than those following low fat diets over 1 year.
Similarly, another review of 11 studies demonstrated that people following a ketogenic diet lost 5 lbs more than those following low-fat diets after 6 months.
Acne has several different causes and may have a relationship with diet and blood sugar in some people.
Eating a high diet of processed carbohydrates and processed can change the balance of intestinal bacteria and cause blood sugar to rise and decrease significantly, which can both affect skin health.
According to the source debated by the 2012 study, by reducing carbohydrate intake, the ketogenic diet can reduce the symptoms of acne in some people.
May reduce risk of certain cancers
The researchers have examined the effects of the ketogenic diet in helping to prevent or even treat certain cancers.
One source caused by studies found that the ketogenic diet may be a safe and suitable complementary treatment for use with chemotherapy and radiation therapy in people with certain cancer. This is because it will cause more oxidative stress in cancer cells than in normal cells, causing them to die.
A newer source of study from 2018 shows that because the ketogenic diet reduces blood sugar, it can also reduce the risk of insulin complications. Insulin is a hormone that controls blood sugar that may have a relationship with some cancers.
Although some of the sources studied show that the ketogenic diet may have several benefits in cancer treatment, research in this field is limited. Researchers need to do more studies to fully understand the potential benefits of the ketogenic diet in the prevention and treatment of cancer.
May improve heart health
When someone follows the ketogenic diet, it is important for them to choose healthy food. Some evidence shows that eating healthy fats, such as avocados instead of unhealthy fats, such as pork skin, can help improve heart health by reducing cholesterol.
Sources of Reviews of 2017 on Animals and Humans that are on the Keto diet show that some people have decreased levels of total cholesterol, lipoprotein with low density (LDL), or poor cholesterol, and triglycerides, and increased high density of lipoprotein (HDL), or cholesterol “” good”.
High cholesterol levels can increase the source of risky cardiovascular disease. Therefore, the effect of reducing the keto diet in cholesterol can reduce the risk of a person’s heart complications.
However, the review concludes that the positive effects of the diet on heart health depend on the quality of the diet. Therefore, it is important to eat healthy food, balanced in nutritiously while following the keto diet.
May protect brain function
Several studies, such as the sources reviewed in 2019, show that ketones that produce during the keto diet provide neuroprotective benefits, which means they can strengthen and protect brain and nerve cells.
For this reason, the keto diet can help someone prevent or manage conditions such as Alzheimer’s disease.
However, more studies are needed into the effect of the keto diet on the brain.
Potentially reduces seizures
The ratio of fat, protein, and carbohydrates in the keto diet changes the way the body uses energy, produces ketosis. Ketosis is a metabolic process in which the body uses the body of ketone for fuel.
The epilepsy foundation shows that ketosis can reduce seizures in people with epilepsy – especially those who have not responded to other treatment methods. Further research is needed about how effective it is, although it seems to have the biggest effect on children who have focal seizures.
Source of Review 2019 supports the hypothesis that the Keto diet can support people with epilepsy. The ketogenic diet can reduce the symptoms of epilepsy by several different mechanisms.
Improves PCOS symptoms
Polycystic ovary syndrome (PCOS) is a hormone disorder that can cause excess male hormones, ovulation dysfunction, and polycystic ovary. High carbohydrate diet can cause side effects in people with PCOS, such as skin problems and weight gain.
There are not many clinical studies about the ketogenic and PCOS diet. One pilot study from the 2005 source was prepared to examine five women for 24 weeks. The researchers found that the ketogenic diet increases some PCOS markers, including:
- weight loss
- hormonal balance
- The ratio of the hormone luteinizing (LH) and the follicular stimulant hormone (FSH)
- Insulin level of fasting
Different reviews of studies from 2019 found that the keto diet had a beneficial effect on people with hormone disorders, including PCOS and type 2 diabetes. However, they also warned that the research was too diverse to recommend the keto diet as a common treatment for PCOS.
Different types of ketogenic diets
There are several versions of the ketogenic diet, including:
- Standard ketogenic diet (SKD): this is a very low carbohydrate, moderate protein and high -fat diet. Usually contains 70% fat, 20% protein, and only 10% carbohydrates.
- Cycle Ketogenic Diet (CKD): This diet involves a higher carbohydrate reference period, such as 5 days of ketogenic followed by 2 days of high carbohydrates.
- Ketogenic Diet Target (TKD): This diet allows you to add carbohydrates around the exercise.
- High protein ketogenic diet: This is similar to a standard ketogenic diet, but including more protein. The ratio is often 60% fat, 35% protein, and 5% carbohydrates.
However, only the standard ketogenic diet and high protein are studied widely. The ketogenic cycle or targeted diet is a more advanced method and is mainly used by bodybuilders or athletes.
Information in this article is mostly valid for the Standard Ketogenic Diet (SKD), although many of the same principles also apply to other versions.
Foods to avoid
Any food that is high in carbohydrates must be limited.
The following is a list of foods that need to be reduced or removed in the ketogenic diet:
- Sugary food: soda, fruit juice, smoothie, cakes, ice cream, candy, etc.
- Grains or starch: wheat-based products, rice, pasta, cereals, etc.
- Fruit: All fruit, except for a small portion of a berior fruit like a strawberry
- Beans or nuts: peas, kidney beans, lentils, beans, etc.
- Vegetables and root tubers: potatoes, sweet potatoes, carrots, parsnip, etc.
- Low -fat or diet products: low -fat mayonnaise, salad sauce, and seasoning
- Some spices or sauce: barbecue sauce, honey mustard, teriyaki sauce, tomato sauce, etc.
- Unhealthy fat: Processed vegetable oil, mayonnaise, etc.
- Alcohol: beer, wine, liquor, mixed drinks
- Sugar free diet food: sugar -free candy, syrup, pudding, sweetener, dessert, etc.
Foods to eat
You have to base most of your food around this food:
- Meat: red meat, steak, ham, sausage, bacon, chicken, and Turkey
- Fat fish: salmon, trout, tuna, and mackerel
- Eggs: Grandedy eggs or omega-3
- Butter and cream: butter who fed grass and thick cream
- Cheese: cheese that are not processed such as cheddar, goat, beige, blue, or mozzarella
- Beans and seeds: Almonds, walnuts, flaxseeds, pumpkin seeds, chia seeds, etc.
- Healthy Oil: Extra Virgin Olive Oil, and Avocado Oil
- Avocado: All Avocados or Guacamole Newly Made
- Low carbohydrate vegetables: green vegetables, tomatoes, onions, paprika, etc.
- Seasoning: salt, pepper, spices, and spices.
Keto tips and tricks
Although starting a ketogenic diet can be a challenge, there are some tips and tricks that you can use to make it easier.
- Start by getting used to the label of food and checking grams of fat, carbohydrates, and fiber to determine how your favorite food can enter your food.
- Planning your food first may also be useful and can help you save extra time throughout the week.
- Many websites, food blogs, applications, and cooking books also offer keto -friendly recipes and food ideas that you can use to build your own special menus.
- Or, some food delivery services even offer a friendly option for fast and comfortable ways to enjoy Keto food at home.
- Look at healthy frozen keto food when you lack time
- When going to social meetings or visiting family and friends, you might also want to consider carrying your own food, which can make it easier to curb desires and stick to your eating plans.
It is important to discuss the diet plan meant by doctors, diet experts, or trusted health care providers, especially for people who try to manage health problems or diseases.
People who want to start the keto diet must look for consultation with a doctor and check whether they have diabetes, hypoglycemia, heart disease, or other health conditions to ensure the keto diet is a safe diet.
Keep in mind that the study of the long -term benefits of the ketogenic diet is lacking. It is unclear whether maintaining this diet in a longer period is more useful than a healthy eating pattern that is less limiting.
The ketogenic diet limits or very limiting carbohydrates. However, some carbohydrates provide health benefits. For a less tight diet approach, people must consume a diet that includes a variety of carbohydrates, such as fruits and vegetables, in addition to nutritious protein sources, and healthy fats.
Is the keto diet good for you Australia?
A ketogenic (or ‘keto’) diet is a low-carbohydrate, high-fat diet. Although it has benefits as a medical treatment for certain groups of people, there is little evidence to recommend it as a long-term weight loss technique for healthy people.
Who Cannot have keto diet?
Considering these risks, people who have kidney damage, individuals at risk for heart disease, pregnant or nursing women, people with type 1 diabetes, pre-existing liver or pancreatic condition and anyone who has undergone gallbladder removal shouldn’t attempt the Keto diet.
Can I ever eat carbs again?
Yes. However, it’s important to significantly reduce your carb intake initially. After the first 2 to 3 months, you can eat carbs on special occasions — just return to the diet immediately after.
Will I lose muscle?
There’s a risk of losing some muscle on any diet. However, protein intake and high ketone levels may help minimize muscle loss, especially if you lift weights