What is the Ketogenic Diet?

The ketogenic diet which is also known as "keto," is a high-fat, low-carb diet that forces the body to burn fat for fuel instead of carbohydrates. When you eat a high-carb diet, your body produces glucose, which is used as energy. However, when you restrict carbohydrates, your body runs out of glucose to use as energy and instead turns to stored fat. This results in the body producing ketones, which are used as energy.


The standard ketogenic diet calls for consuming 70-75% of calories from fat, 20-25% from protein, and only 5-10% from carbohydrates. It means that you should eating less than 50 grams of carbohydrates per day.


How the Ketogenic Diet Works

The ketogenic diet works by forcing the body into a state of ketosis, in which it uses fat for fuel instead of glucose. This is achieved by reducing carbohydrate intake and increasing fat intake. The body usually enters ketosis within few days of starting the diet.


Once  the body enters in ketosis, It becomes much more efficient at burning fat for energy and This results in weight loss, improved mental clarity, and other health benefits.


Benefits of the Ketogenic Diet


1.Weight Loss: One of the most well-known benefits of the ketogenic diet is weight loss. By forcing the body to burn fat for fuel, the diet promotes rapid and sustainable weight loss.


2.Improved Mental Clarity: Many people report feeling more focused and alert on the ketogenic diet. This happens due to the increased production of ketones, which serve as an alternative source of energy for the brain.


3.Reduced Risk of Chronic Diseases: Research has shown that the ketogenic diet may help reduce the risk of certain chronic diseases, including type 2 diabetes, heart disease, and certain types of cancer.


4.Increased Energy Levels: Many people has reported increased energy levels on the ketogenic diet, as their bodies are more efficiently burning fat for energy.


Drawbacks of the Ketogenic Diet

1.Difficult to Stick to: The ketogenic diet can be difficult to stick to, as it restricts many foods that are usually considered healthy, such as fruits, grains, and starchy vegetables.


2.Increased Cholesterol Levels: Some people may experience an increase in cholesterol levels while on the ketogenic diet, as the high-fat content can raise cholesterol levels.


3.Vitamin and Mineral Deficiencies: The ketogenic diet may result in deficiencies of certain vitamins and minerals like calcium and vitamins D and K. It's important to supplement these nutrients or to ensure that they are obtained through food sources.


Conclusion

The ketogenic diet is a high-fat, low-carb diet that has numerous health benefits, including weight loss, improved mental clarity, and reduced risk of certain diseases. While it can be difficult to stick to and may result in certain deficiencies, many people find the benefits to be worth it. It is also  important to work with a healthcare provider or registered dietitian to determine if the ketogenic diet is right for you.


Recommended Reading

Keto meal plan and recipes (myketomealplananddiet.blogspot.com)

Mouth Watering Keto Snacks(myketomealplananddiet.blogspot.com)

Sinful Sweetness of Keto Desserts(myketomealplananddiet.blogspot.com)