Are you interested in losing weight? Are you tired of diets that advocate low or no fats and crave your high fat meats?
What is the ketogenic diet anyway?
When the body does not get enough sugar for fuel, the liver is forced to turn the available fat into ketones that are used by the body as fuel - hence the term ketogenic.
What can you eat on this diet?
The diet is a high fat diet that is somewhat similar to Atkins. However, there is greater emphasis on fats, usually 'good' fats. On the keto diet you can have
- Olive oil
- Coconut oil
- Nut oils
- Butter
- Ghee
- Grass fed beef
- Chicken
- Fish
- Other meats
- Full fat cheese
- Eggs
- Cream
- Leafy greens
- Non-starchy vegetables
- Nuts
- Seeds
What are the benefits of the keto diet?
If you are wondering if this diet is safe, its proponents and those who have achieved their weight loss goals will certainly agree that it is safe. Among the benefits of the keto diet you can expect:
- Loss of weight
- Reduced or no sugar spikes
- Appetite control
- Seizure controlling effect
- Blood pressure normalise in high blood pressure patients
- Reduced attacks of migraine
- Type 2 diabetes patients on this diet may be able to reduce their medications
- Some benefits to those suffering from cancer
How safe is the keto diet?
Just like any other diet that restricts foods in specific categories, the keto diet is not without risks. As you are not supposed to eat many fruits and vegetables, beans and lentils and other foods, you can suffer from lack of many essential nutrients. Since the diet is high in saturated fats and, if you indulge in the 'bad' fats, you can have high cholesterol levels upping your risk of heart disease.
In the long-term the keto diet can also cause many nutritional deficiencies since you cannot eat grains, many fruits and vegetables and miss out on fibre as also important vitamins, minerals, phyto-nutrients and antioxidants among other things. You can suffer from gastrointestinal distress, lowered bone density (no dairy and other sources of calcium) and kidney and liver problems (the diet puts added stress on both the organs).
Benefits of Keto Supplement
While there are many diet products that are available on the market, only some can really give what they articulate they can. keto has had supportive recognition over the past few years as a result of its properties of natural weight loss. Nevertheless, weight loss isn't the sole advantage of this supplement. The following are some of the benefits including:
Its main function is to increase your metabolism; therefore you are able to combust more fat while you are having a rest. Your RMR shall be radically improved in order that you can dissolve away fat and neat your thighs and stomach.
Similar to human growth hormones and IGF-1, the natural amounts of 7 Keto decrease subsequent to reaching a certain point. Researches revealed that 7 Keto supplement could assist to slowdown the process of aging and even inverted the process of aging if it was taken early.
Studies shown that 25mg of 7-keto per day was adequate to considerably improve the levels of HDL cholesterol and lower the levels of LDL. Study participants saw that 7 Keto DHEA lowered their cholesterol level by up to thirty points within six weeks that is sufficient to considerably lessen the danger of heart disease and some other related health problems.
Keto Diet Benefits To Individuals Over 50
Keto diet adherents, especially those aged 50 and older, are said to enjoy numerous potential health benefits including:
As people grow older, energy levels might drop for a variety of biological and environmental reasons. Keto diet adherents often witness a boost in strength and vitality. One reasons said occurrence happens is because the body is burning excess fat, which in turn gets synthesized into energy. Furthermore, systemic synthesis of ketones have a tendency to increase brain power and stimulate cognitive functions like focus and memory.
Individuals tend to sleep less as they age. Keto dieters often gain more from exercise programs and become tired easier. Said occurrence could precipitate longer and more fruitful periods of rest.
Aging individuals often experience a slower metabolism than they did during their younger days. Long-time keto dieters experience a greater regulation of blood sugar, which can increase their metabolic rates.
Faster and more efficient metabolism of fat helps the body eliminate accumulated body fat, which could precipitate the shedding of excess pounds. Additionally, adherents are also believed to experience a reduced appetite, which could lead to a diminished caloric intake.
Keeping the weight off is important especially as adults age when they may need less calories daily compared to when living in there 20s or 30s even. Yet it is still important to get nutrient rich food from this diet for older adults.
Since is common for aging adults to lose muscle and strength, a high protein specific ketogenic diet may be recommended by a nutritionist.
Keto dieters over age 50 could reduce their risk of developing ailments such as diabetes, mental disorders like Alzheimer's, various cardiovascular maladies, various kinds of cancer, Parkinson's Disease, Non-Alcoholic Fatty Liver Disease (NAFLD) and multiple sclerosis.
Aging is considered by some as the most important risk factor for human illnesses or disease. So reducing aging is the logical step to minimise these risk factors of disease.
Good news extending from the technical description of the ketosis process presented earlier, shows the increased energy of youth as a result and because of the usage of fat as a fuel source, the body can go through a process where it can misinterpret signs so that the mTOR signal is suppressed and a lack of glucose is evident whereby it is reported aging may be slowed.
Generally for years, multiple studies have noted that caloric restriction can aid to slowing aging and even increase lifespan. With the ketogenic diet it is possible, without reducing calories to have an effect on anti aging. An intermittent fasting method used with the keto diet can also have an effect on vascular aging.
When a person fasts intermittently or when on the keto diet, BHB or Beta-Hydroxybutyrate is produced that is believed to induce anti-aging effects.
How keto works in our body?
Firstly, the body is programmed to use carbohydrate as energy fuel when it is available. Secondly, it will revert to using fats as an alternative in the absence of adequate supply of carbohydrate.
Lastly, the body will turn to proteins for its energy provision in when there is an extreme depletion of its carbohydrate and fat stores. However, breaking down proteins for energy provision leads to a general loss of lean muscle mass.
The ketogenic diet does not fully depend on the calories in, calories out model. This is because the composition of those calories matters due to the hormonal response of the body to different macro-nutrients.
However, there are two schools of thought in the keto community. While one believes that the amount of calories and fat consumption does not matter, the other contends that calories and fat does matter.
When using a ketogenic diet, you are trying to find a balance point. While calories matter, the composition of those calories also counts. In a ketogenic diet, the most important factor of the composition of those calories is the balance of fat, protein and carbohydrates and how each affects insulin levels.
This balance is very important because any rise in insulin will stop lipolysis. Therefore, you need to eat foods that will create the smallest rise in insulin. This will help to keep your body in the state of burning stored body fat for fuel - lipolysis.
The body can normally go into a ketosis state by itself. This is often the case when you are in a fasting state such as when you are sleeping. In this state, the body tends to burn fats for energy while the body carries out it repairs and growth while you sleep.
Carbohydrates generally make up most of the calories in a regular meal. Also, the body is inclined to make use of the carbohydrate as energy as it is more easily absorbable. The proteins and fats in the diet are thus more likely to be stored.
However, in a ketogenic diet, most of the calories come from fats rather than carbohydrates. Since ketogenic diets have low amount of carbohydrates, they are immediately used up. The low carbohydrate level causes an apparent shortage of energy fuel for the body.
As a result of this seeming shortage, the body resorts to its stored fat content. It makes a shift from a carbohydrate-consumer to a fat-burner. The body however does not make use of the fats in the recently ingested meal but rather stores them up for the next round of ketosis.
As the body gets more familiar to burning fat for energy, fats in an ingested meal become used up with little left for storage.
This is why the ketogenic diet uses a high amount of fat consumption so that the body can have enough for energy production and also still be able to store some fat. The body needs to be able to store some fat otherwise it will start breaking down its protein stores in muscles during the ketosis period.
In fasting periods - such as during ketosis, in between meals and during sleep - the body still needs a constant supply of energy. You have these periods in your normal day and therefore you need to consume enough amounts of fat for your body to use as energy.
If there are no adequate amounts of stored fat, the proteins contained in your muscle become the next option for the body to use as energy. It is therefore important to eat enough to avoid this scenario from taking place.
The main goal of a ketogenic diet is to mimic the state of starvation in the body. diets deprive the body of its preferred immediate and easily convertible carbohydrates by restricting and severely cutting back on carbohydrate intake. This situation forces it into a fat burning mode for energy production.
"Be Love on your Health"
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