Ketogenic diet – Keto diet

What is the keto diet or keto diet?

The ketogenic diet, also known as the keto diet, is a type of diet that is very low in carbohydrates and high in (healthy) fats. Due to the low carbohydrate content of this diet, the body begins to burn fat as its main source of energy – and not sugar, as in traditional diets, which induces a change in the main source of energy and in the metabolic state.

The body, in the absence of sufficient carbohydrates as fuel (glucose), will deplete glycogen stores and the main source of energy will become the burning of fats in the liver. You will get as a result the so-called ketone bodies (ketones) that you will use as a nutrient for the brain, muscles and other organs.

When the body produces ketones it is said to be in ketosis. The fastest way to accomplish this is by fasting — that is, by not eating anything — but it is obviously not possible to fast forever. The ketogenic diet itself is viable and it also results in ketosis, so it provides many of the benefits of fasting – including weight loss – without having to stop eating.

A rough recommendation is that 70% or more of the energy comes from fat, 15-25% from protein, and only 5-10% of energy comes from carbohydrates (the fewer carbohydrates, the more effective).

Why eat keto – what are the benefits?

This type of diet can bring many health and wellness benefits, but what is really making this diet so popular worldwide is its ability to promote rapid weight loss without adverse effects.

Rapid weight loss

This diet turns your body into a fat burning machine, so it has clear benefits for weight loss. Fat burning is increased considerably, while insulin levels – the fat storage hormone – drop substantially. All this creates the ideal conditions for the loss of body fat, without enduring hunger.

Increased energy and greater concentration

When you’re on the keto diet, your brain feeds on ketones all the time, which are a perfect fuel for mental focus and energy.

The state of ketosis results in a stable flow of energy (ketones) to the brain, and thus does not depend on fluctuations in blood glucose, derived from carbohydrate intake.

Many people observe a drastic increase in their energy levels while in ketosis so they use the ketogenic diet specifically to increase their mental performance.

Moderation or Control of appetite

In the keto diet, appetite control is illustrated in the phrase “just don’t eat if you’re not hungry.” When the body burns fat all the time, it has unlimited access to an amount of stored energy equivalent to the consumption of several weeks, that is why, in the Ketogenic Diet, the feeling of hunger is significantly reduced

Increased physical endurance

For the same reasons that energy increases, the keto diet can increase physical stamina, as it gives constant access to all the energy from your body fat stores.

The energy generated from stored carbohydrates (glycogen) only lasts for a couple of hours of intense exercise, or even less, in contrast to fat deposits that contain enough energy to easily last for weeks or even months.

Improvements in health

Any improvement in diet leads to an improvement in health, and low carbohydrate intake has been shown to improve important markers of health. Some of the markers or health conditions in which improvement has been shown once the ketogenic diet is started are:

• Blood glucose and type 2 diabetes correction
• Improvement of the lipid profile
• Blood pressure improvement
• Improvement or disappearance of Polycystic Ovary Syndrome
• Acne reduction
• Migraine reduction or elimination

Many people thanks to the popularity of the diet have decided to start doing it without taking into account the importance of physiology and metabolic mechanisms in this class of diets, NOT everyone can do the same diet and in fact there are cases where recommends not doing it without strict medical monitoring (insulin-dependent diabetic, lactating women, people with hypertension), so it is important to consult health professionals and people trained in the subject who can help you obtain results without putting your health at risk .

It is also important to understand that the transformation to Keto is a gradual process that is much better if you have the necessary advice to avoid giving up, since some people drastically change their habits, making them unsustainable.

Remember that it is not only a question of aesthetics, but also of integral health, of feeling better, to look better.