The keto diet is growing quite fast when it comes to popularity mainly because it works. However, just like any other diet, most people, especially those new to the ketosis weight loss world, might end up wondering what this diet contains. But, for us to answer this question, you must learn what keto diet is and why it is effective.
What is a keto diet?
A keto/ketogenic diet is a dietary plan that consists of high-fat with little to no carbohydrates and a certain amount of proteins. The fat you use for the keto diet comes from natural sources like olive oil, butter, coconut oil, animal fat, and lard. Vegetables with almost no starch in them also part of the diet. Such vegetables include asparagus, cucumbers, broccoli, and zucchini, among others.
The reason for an increased amount of fat and a reduced carbohydrate intake is that it helps put your body in a state known as ketosis. When this takes place, your body becomes efficient in burning fat and using it for energy. Your liver is then able to turn fat into ketones, which then ends up supplying energy to your brain.
Unlike common notions, the ketogenic diet has several versions, and they include:
Cyclical ketogenic diet: This version of the keto diet requires you to alternate between a keto diet and a high-carb diet.
Standard ketogenic diet: This is a high-fat, low-carb, and moderate protein diet. It usually consists of 5% carbs, 20% protein, and 75% fat.
High-protein ketogenic diet: This type of keto diet is similar to a standard keto diet. However, the only difference lies in its protein content. The ratio is 5% carbs, 35% protein, and 60% fat.
Targeted ketogenic diet: This keto diet allows you to include carbs during your workouts.
Why is the keto diet so effective?
The efficiency of the ketogenic diet lies in how it works. By understanding how the diet works, it becomes so easy to know why the diet is so effective. So, here is a breakdown of how the keto diet works.
How does the keto diet work?
The principal objective of the keto diet is to help your body attain a metabolic state refereed to as ketosis—the process that enables your liver to break down fat into an energy source known as ketones. This is a naturally occurring process especially when a person is starving. However, the keto diet is able to cut out starvation, as your body is still able to receive sufficient calories to function.
The calories are in the form of fats and not carbs. Once your body stops receiving carbohydrates, it starts to look for another source of energy. This causes it to start breaking down fat. The high-fat diet offers your body, abundant sources of energy it can utilize. The complete shift in energy source helps your body also breakdown stored fat, and this makes it quite easy to lose weight.
As long as you continue with low carb intake, losing weight becomes a possibility. Apart from weight loss, the keto diet does come with other benefits. Some of these benefits include:
Blood glucose control: The keto diet is an excellent dietary plan for individuals with diabetes because of its ability to help stabilize and lower blood glucose levels. Carbohydrates is one of the reasons why blood sugar rises. And since this diet requires a low-carb consumtion; this helps in eliminating the risk of blood sugar rising. Thus, making it an excellent diet option for people looking to reduce their blood sugar levels and control their carb intake.
Reduces reliance on medication: Because the keto diet can effectively reduce blood sugar levels, this can ultimately that type 2 diabetes patients do not have to rely on medication all the time. You can get reduced doses of insulin. However, before you make a decision; it is essential to first talk to your doctor.
In truth, a keto diet might seem quite hard to follow during initial stages. But with time and patience, it gets easier and you get healthier. Your body begins to adapt to the dietary changes and stops depending on carbs for energy. Therefore, make sure that the keto diet becomes part of your lifestyle and not just another weight loss routine.