Ketogenic diet

What is a ketogenic diet

Ketogenic diets are high fat, low carbohydrate diets that have been effective in the treatment of a variety of medical conditions.
The main principle behind the diet is to induce a state of nutritional ketosis, where the body is forced to use up stored fatty acids for energy instead of glucose from carbohydrates.
The process forces the body to break down fats into molecules called ketones, which then circulate in the blood and can be used as an alternative energy source.
To achieve this state, people usually limit their carbohydrate intake to 20-50 grams per day, depending on activity level and increase their fat intake. In some cases, carb-loading before exercise may be beneficial for performance.
There are various types of ketogenic diets such as standard ketogenic diet (SKD), modified Atkins diet (MAD), low glycemic index treatment (LGIT), and targeted ketogenic diet (TKD).
Each variant has its own set of macronutrient ratios and guidelines but they all aim to restrict carbohydrate intake significantly.
While still providing enough essential nutrients and calories for health maintenance and weight loss.

Health benefits

• Weight loss: By limiting carb intake and increasing fat intake, the body enters a metabolic state called ketosis, which can help you lose weight.
• Improved insulin sensitivity: The ketogenic diet has been shown to improve insulin sensitivity, which can help lower blood sugar levels and reduce the risk of type 2 diabetes.
• Increased energy and mental clarity: The ketogenic diet can increase energy levels and mental clarity, as the body begins to burn fat for fuel instead of carbohydrates.
• Better control of hunger: The high-fat content of the ketogenic diet can help you feel full for longer periods of time, which can lead to better control of hunger and a reduction in calorie intake.
• Lower inflammation: The ketogenic diet has been shown to lower inflammation in the body, which can reduce the risk of chronic diseases like heart disease, cancer, and Alzheimer's.
• Improved cardiovascular health: By reducing inflammation and improving insulin sensitivity, the ketogenic diet can help improve cardiovascular health and reduce the risk of heart disease.
• Improved brain function: The ketogenic diet has been shown to improve brain function and reduce the risk of neurodegenerative diseases, such as epilepsy and Alzheimer's.

Why Keto gained so popularity

Keto gained so much popularity because of its impressive weight loss results and the potential to improve brain functions. People who have adopted a ketogenic diet have experienced dramatic, sustained weight loss and improved overall health. Additionally, some research suggests that ketosis can help improve cognitive function by providing an alternative source of fuel for the brain. Overall, Keto gained so much popularity due to its incredible success with weight loss combined with its potential benefits towards improving cognitive health such as enhanced concentration levels and improved memory recall ability. It has become increasingly popular among individuals looking for an effective way to manage their health and reach their fitness goals without sacrificing taste or convenience like many other diets require.

Keto can be difficult

Keto dieting can be difficult or incorrectly applied when someone remains in ketosis too long. This can result in a condition commonly referred to as Keto Crash. Symptoms of this include fatigue, headaches, nausea and lack of mental clarity.

Additionally, some people find it difficult to remain on ketogenic diet if their meals are not properly planned out and balanced. They get bored or they don't have time to prepare a proper keto meal.

Incorrectly following a keto diet can also have an effect on sleep patterns and insomnia. When carbohydrates are restricted too much and no protein sources are provided to allow gluconeogenesis to produce a required amount of glucose, the body may produce less serotonin which is responsible for regulating sleep cycles and moods.