What is the Keto diet?
The Ketogenic diet, more known as the shortened Keto diet, is a low-carb high-fat diet. The diet has proven to have many benefits not only for weight loss but your general health and performance as well.
Some experts also say the Keto diet may have benefits against diabetes, cancer, epilepsy and Alzheimer’s disease.
According to dietdoctor.com the “keto” in a ketogenic diet comes from the fact that it allows the body to produce small fuel molecules called “ketones”.
This is an alternative fuel source for the body, used when blood sugar (glucose) is in short supply.
The idea is when you eat something high in carbs, your body will produce glucose and insulin causing weight gain, but by following the Keto diet it will prevent this from happening.
How does Keto help you lose weight?
By lowering the intake of carbohydrates and increasing the intake of fat, the body is induced into a state known as “ketosis”.
Ketosis occurs when the body does not have sufficient access to glucose, its primary fuel source.
This will force the body to rely on fat for energy, rather than carbs and will lead to the body burning its fat stores.
The ketogenic diet could have a beneficiary effect on serious health conditions such as cardiovascular disease, diabetes and metabolic syndrome.
The diet typically limits the intake of carbs to 20–50 grams per day.
And as Keto is also regarded as a high-fat diet, around 75 percent of calories should come from fats.
But while the diet will cause severe weight loss, this is considered a short-term solution.
Studies have found longer-term adherence to the Keto diet does not appear to yield great benefit.
A study from 2008 published in the American Journal of Clinical Nutrition found obese men following the diet for four weeks lost an average of 12 pounds during this time.
The research conducted also showed participants were able to consume fewer calories without feeling hungry.
Some low-carb high-fat (LCHF) friendly foods include eggs, fish, meat, full-fat dairy, non-starchy vegetables, nuts and seeds.
Foods to avoid or severely limit while on the diet includes alcoholic beverages, fruits, starchy vegetables and grains and starches such as bread and pasta.