Over the years, research has clearly outlined the adverse impact of being overweight. Various health issues have been linked to increased body weight. For example, cardiac problems and respiratory problems. Other than that, body image has also become important. With social media dominating our lives, people care about how they look. Both these factors have led to people taking a greater interest in losing weight and maintaining a healthy lifestyle. As a result, several diets have been designed to help individuals reach their best weight. One of the most famous ones is the Keto Diet.
What is it?
Most people have heard of the Keto diet. But most people don’t know what it means or how they can incorporate it into their lives.
The Keto diet is characterized by low carbohydrate intake, high fat intake, and moderate protein intake. Many on the keto diet use EAA supplements to fulfill their nutrient needs. Some people argue that fats are the main cause of obesity and increased weight, so why does the Keto diet have a high fat intake?
To understand this, you must know the biological process taken into account in designing this diet. Normally our bodies use glucose, a carbohydrate, as the primary source of energy. In conditions where carbohydrate intake is reduced, the primary energy source isn’t available. This happens in cases such as starvation, fasting, or the Keto diet. So when this happens, what does the body do?
The body goes into a state known as ketosis. In this state, the body uses fat instead of carbohydrates as its primary energy source. This process is called ketosis because when fat is broken down to produce energy, ketones are produced. Ketones then drain out of your system through excretion.
Once your body starts producing ketones, it means that your body is losing fat. This is the main aim of every diet.
What to do if you want to follow the Keto diet?
Does being on the Keto diet mean cutting out all carbs from your diet and eating more fat? Not necessarily. According to dieticians and nutritionists, your diet should meet your metabolic demands before anything else.
Often, people start starving themselves in a bid to lose weight. To be safe, you shouldn’t follow any random diet you find on the internet. Thorough research of the diet which you are about to begin is essential as there are always discretions and warnings that may apply to you. For example, a person who has high blood pressure or is pregnant should refrain from following the Keto diet.
The simple rule to follow when on the Keto diet is to decrease the number of carbs you are eating and increase your intake of fats. Proteins are also an essential component of your diet. Here are some foods which should be present in your diet plan.
- Natural fats
- Green vegetables
- Nuts and seeds
- Fish, especially those which have a greater fat content
- Butter and cream
Fortunately for those wishing to go on the Keto diet, there are many guides available. Each is designed to help you create a diet plan which suits you.
The health benefits of the Keto diet
How has the Keto diet became popular so fast? Well, the main reason for this is the results of the diet. People on this diet see a drop in their weight and feel their health is getting better. Weight loss is the cornerstone of staying out of the hospital. However, the important thing to remember that losing weight by abusing your body, where you don’t meet your caloric demands can be harmful.
The Keto diet is a great tool for losing weight. It also offers certain health benefits. The Keto diet was initially designed to aid treatment of Epilepsy and is still used in its management. This diet is also being used as a treatment for cancer in some cases. Following this diet also reduces the chances of heart disease due to decreased cholesterol levels. Furthermore, patients who suffer from Irritable Bowel Syndrome, a life-long condition which alternates between diarrhea and constipation, also benefit from this diet.
However, most benefit has been seen in the management of diabetes. Type 2 Diabetes Mellitus is one of the most prevalent medical conditions today. Obesity is a major cause of this condition. Normally, Type 2 diabetes is a result of the body’s decreased production of insulin. Insulin plays a key role in reducing free glucose levels in the body, which can have a toxic effect on several organs of the body. These include the heart, blood vessels, kidney, and eyes.
The Keto diet has emerged as an effective method of countering the impact of Diabetes. Many studies have shown a marked improvement in Diabetes patients after following this diet.
The Keto flu and other problems with the Keto diet
While the Keto diet is thought to be beneficial for the body, it still has some disadvantages. The most common disadvantage is Keto flu. The symptoms of this condition are like the flu, hence the name. The Keto flu is a result of the decreased carbohydrate intake – something which the body isn’t used to. Fortunately, the body soon adapts to this change.
The Keto diet also isn’t for everyone, as it complicates certain medical conditions. Consult your doctor if you have any health issues. For those of you who don’t face any restrictions, the Keto diet is a must-try when it comes to losing weight.