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All About the Ketogenic Diet

The habit of eating unhealthy food full of preservatives and sedentary life has become everyday practice. That's why it's important to take action to eliminate bad habits and fall into a better lifestyle. There are multiples choices of healthy foods and healthy diets in the market. But one of the best choices without any doubt is the ketogenic diet.

What is ketogenic diet?

It's a diet with low carbs and fat-dense. The liver breaks down the ketone bodies to use them as fuel/energy. When people eat high carb food, glucose and insulin are produced in the body. The body


uses glucose as the first energy choice. When having a ketogenic diet, which means a low carbohydrate intake, there is a natural initiation of a body into a ketosis state.

Ketosis

Defined as a natural body mechanism which helps the body to survive in case of low food intake. Production of ketones occurs during this state. The liver breaks down fats into ketone bodies.

The main goal of the ketogenic diet is to induce this metabolic state for the body. They reduce carbs intake and not by starvation, which is a healthier method. When taking the keto diet, you overload your body with fats; thus the body utilizes ketones by burning them as the main energy source. Excellent ketone levels, offers a healthier mind and body condition, weight loss as well as many other benefits such as more energy and a feeling of fullness.

What are the various types of the ketogenic diet?

1)Standard ketogenic diet: It typically includes 20% protein, 75% fat, and just 5% carbs.
2)Targeted ketogenic diet: This diet enables you to combine carbs around workouts.
3)Cyclical ketogenic diet: This diet includes sessions of high-carb refeeds.
4.)High-protein ketogenic diet: It's related to a standard ketogenic diet, only that it involves much protein.

How ketogenic diets help people lose weight

Increased protein intake
Consuming ketogenic diets causes a high protein intake in general. Proteins play a vital role in losing weight.

Food elimination
Low carbs intake limits the food options. Low food intake reduces the total calorie intake, a vital factor for weight loss.

Gluconeogenesis
A process of energy production from protein and fats in the body cells. The body converts proteins and fats into carbohydrates for fuel. It leads to calories breakdown every day.

Appetite suppressant
With ketogenic diets, the state of satiety helps you remain full all day long. Positive changes support hunger hormones, including ghrelin and leptin.

Enhanced insulin sensitivity
Ketogenic diets can increase insulin sensitivity. Increased insulin sensitivity improves metabolism and fuel utilization. The overall result leads to reduced conversion of glucose to fats.

Decreased fat storage
Some studies claim that ketogenic diets can reduce lipogenesis. Lipogenesis is the process by which sugars are converted into fats.

High-fat burning rates:
Ketogenic diets swiftly increase the quantity of fat burned while at rest, exercise and daily activity.

Benefits of a Ketogenic Diet

Numerous benefits come after choosing keto: from losing weight to healing medical applications. Most anybody can reliably benefit from having a keto diet. Here is a short listing of the benefits you may receive by choosing a ketogenic diet.

Weight Loss

A ketogenic diet typically utilizes the body fat as a source of energy. From that, you get to utilize the stored fat thus losing weight.

Keto Diet is a safe method for most people, even diabetics and people suffering from other diseases, can benefit from this type of diet. The insulin levels decrease making your body a fat burning machine.

Control the level of blood sugar

Ketogenic diet helps to reduce the blood sugar levels because of the kind of food you eat. Some studies show that this diet is even more useful to prevent diabetes than any other. The diet control unnecessary rise in blood sugar caused by foods such direct salts and sugars.

Mental Focus

This diet can also be beneficial to increase mental performance; ketones are a marvelous fuel for the brain. Lowering carbohydrate intake, you avoid unnecessary changes in the blood sugar levels. Thus, allowing a higher level of mental concentration and focus.

Normalized hunger and increased energy
It also works great to control hunger and anxiety due to increased energy and a longer satiated sensation.

Epilepsy

Keto diet is used to treat epilepsy patients efficiently. It contains a few medical treatments which help to improve the person suffering this condition.

Blood pressure and cholesterol

It helps to control blood pressure and cholesterol more than any other foods. It promotes cholesterol and triglyceride levels commonly associated with the arteries buildup.

Acne

Last but not least, using ketogenic diet can help to control and eradicate acne. It's also useful to control insulin resistance by lowering insulin levels to more healthy ranges.

Encouraged food on a keto diet

Don't Eat

Grains - corn, wheat, cereal, rice, etc.
Fruit – oranges, apples, bananas, etc.
Sugar – agave, maple syrup, honey, etc.
Tubers – yams, potato, etc.



Do Eat

Leafy Greens
Meats
Dairy products (high-fat)
Vegetables (above the ground)
Seeds and nuts
Berries and avocado
Sweeteners
Other fats


How to get into Ketosis

Limit your carbohydrates.
Stop worrying about fat.
Reduce the protein intake.
Stop snacking.
Drink water.
Include exercise.
Start supplementing
Start fasting.


Less Popular negative Effects for Keto Diet

Hypoglycemia
Dehydration
Constipation
Vitamins/mineral deficiencies.

Conclusion

Choose to burn fat today without much exercise. Control metabolism naturally by the use of a keto diet plan. Your body can adapt this design of nutrition. Select a healthy diet without preservatives and much carbs. Keto diet has no processed foods with bad fats and much sugars. It comprises of a fulfilling and rich diet. Avoid unhealthy foods as they expose you to health risks.

Always consult with your doctor when starting any diet.

Things you can do to start living healthy


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