The human body uses two sources of energy: glucose and fatty acids. Fat can accumulate in the body and cause weight gain. Converting this fat into energy efficiently instead of consuming glucose is the key to losing weight. This idea formed the basis of the ketogenic diet that has gained popularity in recent years.
Before the advent of effective anticonvulsants and diabetes medications, doctors used a ketogenic diet (high fat, medium protein, low simple carbohydrate / sugar) to prevent seizures and control type 2 diabetes. Today we arerediscovering the benefits of reducing simple carbohydrates and total sugar in the diet, but for a wider population.
The ketogenic diet has been found to be beneficial for patients with the following diseases or conditions. And these observations are backed by scientific research:
NOTE:It is important to distinguish between ketosis and ketoacidosis. Nutritional ketosis achieves necessary blood ketone levels while maintaining normal glucose and insulin levels. This is what the ketogenic diet is all about.
In diabetic ketoacidosis, ketone levels in the blood are 10 times higher than target, glucose is significantly elevated, and insulin is insufficient. This condition can be life threatening.
The ketogenic diet (ketogenic diet) is a diet high in healthy fats, moderate in protein, and low in carbohydrates. The diet is based on the idea that by consuming less than 30-50 grams of simple carbohydrates and / or sugar per day for more than a few days, the body will begin to produce ketones from fat. These ketones then serve as the body's source of energy.
Eating lots of green leafy vegetables is recommended for the ketogenic diet. Due to the small amount of calories, they can account for up to a quarter of your diet, while they will account for only 5% of your calorie content. For example, two servings of spinach contain only 20 calories.
By traditional definition, the following proportion in the diet is considered a ketogenic diet:
Jimmy Moore, author of the book Keto Clarity, cites the following benefits of the ketogenic diet:
Vitamins and minerals are considered micronutrients. And macronutrients are the three main ingredients in any food:
Carbohydrates are divided into simple and complex.
Simple carbohydrates, unlike complex ones, are made up of shorter sugar chains. When food is digested, the intestines absorb it faster, causing blood sugar to rise faster than when consuming complex carbohydrates. Eating simple carbohydrates also causes the body to produce more insulin compared to complex carbohydrates, which contributes to weight gain.
Simple carbohydrates satisfy hunger for a short period of time; after eating them, you often want more soon.
Examples of non-ketogenic simple carbohydrate foods:
Complex carbohydrates are made up of longer sugar chains than simple carbohydrates. Because of this, they take longer to be absorbed and don't raise blood sugar levels as quickly. This means that they have a lower glycemic index and provide a longer feeling of satiety compared to simple carbohydrates. The ketogenic diet allows for an unlimited intake of most complex carbohydrates. Just remember that beans and peas are not suitable for a keto diet, although they do contain complex carbohydrates.
Examples of foods rich in complex carbohydrates:
Fat: the second macronutrient. On a ketogenic diet, 60-70% of calories should come from fat. Contrary to popular belief, not all fat is bad. Eating more healthy fats will help your body burn fat better. Also, many doctors believe that eating fat does not necessarily lead to obesity. Sugar seems to be more conducive to this.
Fat is essential for our metabolism. However, there are "good" and "bad" fats. In recent years, the damage of saturated or "bad" fats has been considered.
Examples of foods high in fat:
Protein: the third macronutrient. Proteins are made up of amino acids and they break down when the body absorbs them. They are extremely important to the body. Hair, nails, enzymes, and hormones are mostly made up of protein. Furthermore, protein is an essential component of bones, cartilage, tendons, muscles, and skin.
Examples of foods rich in protein:
Many people get their energy exclusively from sugar (glucose). The body excretes it from foods rich in sugar or simple carbohydrates. Simple carbohydrates are converted to glucose, and when we consume more glucose than we can absorb, the excess sugar is stored in the body as fat. Let's dispel another popular mistake. In fact, not all fruits are the same. Consistent consumption of sugar-rich fruits can ultimately cause problems for those who need to limit their sugar levels.
200 years ago, humans consumed an average of 3. 2 kg of sugar per year. By 2020, this figure shot up to 47-55 kg.
Excess sugar consumption almost certainly explains the current rise in certain diseases around the world: obesity, high cholesterol, sleep apnea, high blood pressure and other chronic diseases.
Ketosis is triggered by the breakdown of fat tissue into three fatty acids. These fatty acids then travel to the liver, where they are converted into ketones, molecules that provide an alternative source of energy. Ketones mainly include beta-hydroxybutyrate, acetoacetate, and acetone.
Ketones for the body are like high-octane gasoline for a car. It is a cleaner fuel for the brain and body, available while reducing sugar intake. When the body uses ketones instead of sugar, oxidative damage to cells in the body is reduced.
Ketosis can help many people in a number of ways. You can follow a ketogenic diet that includes large servings of green leafy vegetables, as well as healthy fats, seafood, meat, chicken, eggs, cheese, nuts, and seeds. As in many things, the main thing is moderation! In general, sweets, sugar, bread, rice, tortillas, potatoes, beans, and processed foods should be avoided. Fortunately, there are now great tasting keto snacks and keto bars on the market that make it easier to get past simple carb cutting.
The ketogenic diet may not be right for everyone, but overall it's a great alternative for those struggling to control their weight or diabetes on other low calorie diets.
Many people with carbohydrate sensitivity or insulin sensitivity who have difficulty controlling their blood sugar level have benefited from switching to a diet low in carbohydrates and high in healthy fats.
NOTE:Always check with your doctor before stopping any medication.
