Ketogenic Diet - Fad or functional
THE KETOGENIC DIET
We hear lots about the Ketogenic diet.
In fact some top Google diet searches are these
The Ketogenic diet is a low-carb, moderate protein, and high fat diet.
Your body produce small fuel molecules called “ketones”, hence the “keto” in a ketogenic .
It's based around the idea that your body was designed to run more efficiently as a fat burner than a sugar burner. So, with a keto diet, you're cutting out carbs. That means no breads, pasta and rice, generally.
Your body uses up all the glucose, it signals your brain, asking for more so you end up reaching for a candy bar or something similar. This cycle leads to some unwanted results.
This diet has many proven benefits for weight loss, health and performance, and millions of people worldwide have tried it,
In fact, it is more than just a diet. It's a completely new lifestyle that offers several benefits.
For example :
Keto naturally lowers blood sugar levels due the carb thing, so your body can't produce much glucose.
Keto has been shown to have huge benefits for people that are pre-diabetic or have diabetes.
Benefits of Keto
It is also great for :
-Cholesterol & Blood Pressure
-Increase in Energy
-Acne and skin health
Ketones are produced in the liver, from fat, and then used as fuel throughout the body, especially the brain.
The brain is a hungry organ that needs plenty of energy but not from fat directly. It requires glucose… or ketones.
On a ketogenic diet, your body switches its fuel supply to fats, burning fat 100% of the time. Insulin levels become very low, and fat burning increases sharply.
This is good if you’re trying to lose weight, and other benefits include,less hunger and a steady supply of energy. You feel alert and focused.
When the body produces ketones, it enters a metabolic state called ketosis. The quickest way to get there is by fasting but we can't fast forever.
The most important thing for reaching ketosis is carb avoidance. The fewer carbs, the more effective it appears to be for reaching ketosis, losing weight or reversing type 2 diabetes.
Counting carbs can be helpful at first. This includes starchy foods like bread, pasta, rice and potatoes.
It isn’t easy to get all that fat into a daily diet, surprisingly. You're advised you to look for healthy fats, so try to eat fattier, grass-fed, organic meats, douse my food with olive oil and butter, and eat avocados and nuts daily.
Foods you must Avoid on Ketogenic
• Grains - corn, wheat, rice, cereal
• Sugar - honey, agave, maple syrup
• Fruit - oranges, apples, bananas,
• Tubers - potato, yams
• Legumes - beans etc
Foods good to eat on Ketogenic
• Meats - fish, beef, eggs, lamb, chicken,
• Leafy Greens - kale, spinach
• Vegetables - broccoli, cauliflower
• High fat dairy - solid cheeses, cream, butter
• Nuts and seeds - walnuts, sunflower seeds
• Avocado and berries - raspberries, blackberries, and other berries
• Other fats - coconut oil, Omega oils
There are plenty of recipes and resources for this diet on the web. But there are also some smart ways to make this system work better for you : One of these is Supplements that will help you stay in Ketosis and take care of your body.
Supplements you can take include :
- Fish Oil
Top foods to eat to stay in ketosis
helps increase your energy levels if you become tired in the beginning stages.
found in coconut oil, palm oil, cheese, butter, and yogurt. Your body can use it for energy right away
green tea helps boost fat metabolism
counteracts the effects of pro-inflammatory foods on the keto diet, such as dairy and non-organic animal products.
One of the best anti-oxidants on the planet
Most people do the diet for 1-3 months and derive good results from it. It's worth it.