Ketogenic diet: A diet with benefits
As food is necessary to all leaving beings, In nutrition, diet is the sum of food consumed by a person or other. As we will talk about the ketogenic diet, first let’s know the meaning of the word ketogenic. You may have come across the term “keto” lately in conversation, or seen it on food packaging, recipes, and all across social media. Pictures of fatty foods like bacon, cheese, and even butter in coffee.
A ketogenic diet is a very low carbohydrate and high-fat diet. While following keto, it’s essential to track your ratio of fat intake to carbohydrate intake to get keto’s potential health and wellness benefits.
The types of keto diet plans include :
- Standard keto diet (SKD): 70% fat, 20% protein, 10% carbs
- The cyclical ketogenic diet (CKD): This type cycles through five keto days followed by two high carb days
- The targeted ketogenic diet (TKD): Allows additional carbs to be consumed before or after an intense workout
- High-protein keto diet (HPKD): 60% fat, 35% protein, and 5% carbs
High-fat foods are staples while following the keto diet, including meats, eggs, olive oil, and full-fat dairy. Non-starchy vegetables and berries are the primary carb foods allowed while following this meal plan.
Benefits of Ketogenic diet:
1. Helps in loosing weight:
If you’ve tried every diet under the sun and you haven’t been able to lose weight or, worse, you’ve regained all the weight you lost and more, the keto diet may be the answer you’ve been looking for.
A ketogenic diet is an effective way of lossing weight and lower the risk factors from different diseases.There are some great metabolic changes initially with this diet. It is true that fat oxidation does increase due to the body adapting to the higher dietary fat intake. However, fat oxidation and losing body fat are two different processes. When fat oxidation is higher it does not necessarily mean that there will be a reduction in body fat. Overall calorie intake and calorie burn will be the main determinant in fat loss.
2. lower the cholesterol level:
Low-density lipoproteins (LDL) are considered the “bad” cholesterol and are more likely to cause heart disease and plaques. High-density lipoproteins (HDL) is called the “good” cholesterol because it helps lower the risk for heart disease.
Research shows that following a keto diet may help reduce total cholesterol while increasing HDL levels. So, the keto diet may lower your risk for heart disease by improving cholesterol levels.
Improving your cholesterol numbers is critical to keeping your heart healthy and preventing cardiovascular disease like heart attack and stroke.
3. Lower the blood sugar:
high blood pressure is another common ailment that plagues a lot of Americans. HIGH BLOOD PRESSURE is known as the “silent killer” because most people who have it have no idea they’re affected. A low-carbohydrate diet has been shown to lower blood pressure, and the complications that come along with it, so you won’t have anything to worry about and can expect a long and healthy life.
Research suggests that following a keto diet may help lower blood pressure levels and maintain healthy blood pressure levels
4. Treat cancer:
This is a growing area of research for the ketogenic diet. The Warburg effect has established that tumor cells can break down glucose much faster (specifically 200x faster) compared to typical cells. The theory is that by “starving” tumor cells of glucose, you can inhibit their growth and help prevent cancer.
5. Better sleep:
A keto diet is an excellent tool for getting that much-needed zzzs. It increases the amount of time you spend in the most regenerative parts of sleep — deep sleep and rapid eye movement (REM) sleep. You’ll get more restful sleep even when you can’t get as many hours as you’d like. That means no wasted time counting sheep or staring at the clock.
6. Control type 2 diabetes :
Type 2 diabetes and prediabetes typically feature insulin resistance. The keto diet may improve insulin sensitivity, and research shows that following a keto meal plan may result in better-controlled blood sugar levels.
Some research even shows the keto diet helps reduce the amount of diabetes medication needed and may be effective in reversing type 2 diabetes.
7. prevent acne:
keto-diet helps to lower insulin levels and eating less sugar or processed food may helps to prevent acne.
Some Nutritious Keto-Friendly Fruits:
This is all about the ketogenic diet.
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