The Keto diet is a diet based on low carbohydrates, moderate protein, and high levels of fats.
This diet helps the body to burn fat more effectively, and it is useful in getting rid of excess body weight and improving general health.
Due to the way the Keto diet works, it is very suitable for those who want to get rid of excess body fat, and it is an effective way to improve the health of type 2 diabetics.
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The nature of the keto diet
The keto diet is similar in many ways to low-carbohydrate diets, it depends mainly on the body’s position in ketosis, burning fats instead of carbohydrates provides needed energy, with a moderate amount of protein.
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What is meant by the word “keto”?
The word “keto” is derived from ketones, which are small fuel molecules that provide the body with energy when the blood sugar level is low.
The liver is responsible for producing ketones from the fats that provide the body with energy, especially the brain.
The brain is the most energy-hungry organ of the body.
But the brain cannot extract energy from fats directly, it extracts it from sugars or ketones.
Consuming less sugar pushes the body to shift its direction of getting energy from burning fat throughout the day.
When the level of insulin in the blood decreases, the rate of burning of fat increases.
As it is easy to use the places where fat collects in the body to burn for energy production.
This method is very suitable for those who want to lose weight, in addition to the presence of many other indirect benefits, including:
- Reducing the feeling of hunger.
- Constant power supply, resulting in increased attention and focus.
Eating foods that contain a high amount of sugars leads to a sudden rise in carbohydrates in the blood, and they only last for a short time, causing the feeling of hunger again.
The body’s reliance on providing energy by consuming fats is a state of metabolism called ketosis, and the fastest way for the body to deliver that state is fasting.
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Who are the people who are not suitable for the keto diet?
Although there are many stories about the keto diet, this diet appears to be safe for most people.
However, there are three groups of people who should be careful:
- Those who take diabetes medication such as insulin.
- those who take antihypertensive medication.
- The women who breastfeed.
The foods that are included in the keto diet
The best foods for a ketogenic diet are those that ensure the body reaches a state of ketosis.
Therefore, you should avoid eating too many carbohydrates and eat less than 50 grams of net carbs per day.
The fewer carbohydrates, the more effective the food will be to reach ketosis, lose weight, or improve type 2 diabetes.
Counting carbohydrates can be helpful in the beginning. But if you stick to the recommended foods and recipes, you can maintain your daily carb count even without counting.
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Unsuitable foods on the keto diet
In the Keto diet, we should avoid high carbohydrates and starches food such as:
We must also avoid processed foods and low-fat diet products, as we must maintain a moderate proportion of protein.
Low-fat products usually provide a lot of carbohydrates and an insufficient amount of fuel and fats.
Favorite drinks on the keto diet
Water is the ideal beverage on the keto diet, and tea and coffee are also permitted while avoiding sweeteners, especially sugar.
There is nothing to stop adding some milk or cream in coffee or tea, but if you consume more than one cup a day, this may increase your carbohydrates, and certainly coffee with milk.
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Benefits of the keto diet
Multiple diets reduce carbohydrates and raise the proportion of fatsو but the keto diet has the strongest effect.
We can consider the keto diet as a system that turns the body into a super-powerful fat-burning machine.
It maximizes its benefits, but it also has some side effects.
Converting the body to a fat-burning machine is very beneficial to lose excess weight, but it also reduces the insulin hormone responsible for storing fats.
It makes it easy to get rid of fat without feeling hungry.
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Several studies have proven that keto:
- Controls appetite effectively
- Reduces the feeling of hunger
- reduces the amounts of eaten food
- Losing excess weight.
The keto diet also helps facilitate intermittent fasting, which reduces the effects of type 2 diabetes and speeds up weight loss.
Because the ketogenic diet relies on reducing blood sugars, it is ideal for patients with type 2 diabetes.
It reduces the need for medication and reduces the potential negative impact of high insulin levels.
Energy and mental performance
Following a keto diet provides ketones to the brain throughout the day
It provides energy to the brain regularly, rather than relying on sugars and carbohydrates as an energy source, due to their extreme volatility.
This regularity in supplying the brain with energy increases clarity of mind, heightens concentration, and improves mental clarity.
How to get to ketosis
Here are the most important ways to increase the level of ketosis in the body:
1- Restrict your carbohydrates to 20 grams per day or less – follow a low-carb diet.
Fiber-rich foods do not need to be reduced, as they may be beneficial for ketosis.
2- Eat enough fat to feel satisfied.
Typically, a low-carb keto diet is a high-fat diet, because fats provide energy that you no longer get from carbs.
This is the big difference between keto and hunger, which also leads to ketosis. The keto diet is sustainable while hunger is not.
3- Maintain a moderate amount of protein.
1.2 to 1.7 grams per kilogram of reference body weight per day is recommended.
This means around 100 grams of protein per day if your lean body mass is around 70 kilograms.