The Keto Diet 101: Understanding the Science Behind the Low-Carb, High-Fat Diet for Weight Loss and Health
The ketogenic diet, also called the “keto diet,” is a low-carb, high-fat diet that has become more popular in recent years. The diet was first made in the 1920s as a way to treat epilepsy. Since then, it has been studied to see if it could help with weight loss, diabetes, and even cancer.
How much protein, fat, and carbohydrates should I eat on the keto diet?
The keto diet works by cutting the amount of carbs you eat by a lot, usually to less than 50 grams per day. This puts the body into a metabolic state called ketosis, where it starts to burn fat instead of carbs for energy. The diet is high in fat and has a moderate amount of protein. About 70–75% of the daily calories come from fat, 20–25% come from protein, and only 5–10% come from carbs.
When following the keto diet, it is important to be mindful of the foods you are consuming. Foods that are typically allowed on the keto diet include:
- Meat, poultry, and fish
- Low-carb vegetables such as spinach, broccoli, and cauliflower
- Nuts and seeds
- Healthy fats such as olive oil and avocado
- Dairy products such as cheese and heavy cream, as long as they are consumed in moderation
Foods that should be avoided on the keto diet
- Grains such as bread and pasta
- Sugars and sweeteners
- High-carb fruits such as bananas and grapes
- Legumes such as beans and lentils
How long does it take to enter ketosis?
It can take anywhere from a few days to a few weeks for the body to enter ketosis, depending on the individual. Factors such as your starting carbohydrate intake and activity level can affect the length of time it takes to enter ketosis.
While dairy products are typically allowed on the keto diet, it is important to consume them in moderation as they can be high in carbohydrates. It is also important to choose full-fat dairy products rather than low-fat or skim versions.
Are there any supplements that can help with the keto diet?
MCT oil: a type of fat that can be easily converted into ketones by the liver
Exogenous ketones: supplements that provide the body with ketones, which can help to speed up the process of entering ketosis
Electrolyte supplements: since the keto diet can lead to a loss of electrolytes, such as sodium, potassium and magnesium, it is important to supplement them.
Can I eat fruits on the k?
Fruits are typically high in carbohydrates and should be limited on the keto diet. However, berries such as strawberries, raspberries and blueberries can be consumed in small amounts.
Can I eat out at restaurants?
Eating out at restaurants can be challenging when following the keto diet, but it is possible to make it work. Look for options that are high in protein and healthy fats, such as salads with grilled chicken or steak, and avoid items that are high in carbohydrates such as pasta and bread.
One of the most common ways to know if you are in ketosis is by measuring your ketone levels through a urine, blood or breath test. Other signs of ketosis can include weight loss, increased energy, and improved focus and mental clarity.
Who invented it?
In the 1920s, Dr. Russel Wilder at the Mayo Clinic came up with the diet. However, when new anticonvulsant drugs came out in the 1940s, the diet fell out of favor with doctors. But in the last few years, the diet has become popular again as a way to lose weight and improve health.
One of the best things about the keto diet is that it helps you lose weight. When the body is in ketosis, it can use fat as fuel more efficiently, which can help people lose weight. People with diabetes may also be able to control their blood sugar better, and people with epilepsy and Alzheimer’s disease may benefit from the diet as well.
Polycystic ovary syndrome
Polycystic ovary syndrome (PCOS), a common endocrine disorder that affects a woman’s reproductive and metabolic health, may also be helped by the ketogenic diet. Studies have shown that the diet may help women with PCOS have more regular periods, lose weight, and use insulin better.
What are the potential side effects?
But there are some bad things about the diet. The “keto flu” is one of the most common side effects of the keto diet. It can make you tired, give you headaches, and make you feel sick. Also, it can be hard to stay on the diet for a long time, and it may not be good for some people, like those with kidney or liver disease.
There is also some disagreement among nutritionists about whether or not the keto diet is safe and effective. Some people say that the diet has too much saturated fat, which can make heart disease more likely. Others say that the diet lacks important nutrients like fiber, which are found in carbs.
But many studies have shown that a ketogenic diet can help people lose weight and improve health markers for their metabolism. A study in the Journal of the American Medical Association (JAMA) found that the diet helped people lose a lot of weight, control their blood sugar better, and get more “good” HDL cholesterol. A review of 13 randomized controlled trials published in the British Journal of Nutrition found that people with type 2 diabetes who followed the diet lost a lot of weight and were better able to control their blood sugar.
It’s important to remember that you shouldn’t do the keto diet without the help of a doctor. Before you start the diet, you must talk to a doctor or a registered dietitian, especially if you already have a health problem. They can help you figure out if the diet is right for you and how to add it to your daily life in a safe way.
So, is it a myth or a legit diet?
It that may help people lose weight, control their diabetes, and treat certain neurological conditions, but it can also have problems, like the “keto flu,” and possible health risks in the long run. So, before starting the diet, it’s important to talk to a doctor or registered dietitian and to keep a close eye on your health while you’re on it. It can help you lose weight and keep your metabolism healthy, but you should use it carefully and with the help of a professional.