The keto diet is a low-carb, high-fat diet that offers many health benefits.
In fact, over 20 studies show that this type of diet can help you lose weight and improve your health. Keto diets may even have benefits against diabetes, cancer, epilepsy and Alzheimer’s disease
What is keto diet?
First, you understand what keto is? Keto stands for: “Keep Eating The Fat Off” – Keep eating fat. So is a keto diet a high-fat diet?
Keto diets have many similarities with low-carb diets. That is the reduction of carbs to the minimum (about 5% of the total carb food). This carb reduction will be offset by increasing fat intake higher. And do not worry, fat is the culprit causing weight gain! What is the true? Let’s explore the working principle of this keto diet together.
The principle of action of keto diet
When we go to the keto diet, we need to reduce the carbs from the food to the lowest level, which will cause our body to burn all the glucose stored. And after it needs more energy to work, it is forced to burn from fat.
Everything in the universe wants to work, it needs energy, and we as humans are no exception. The energy supplied to our bodies through eating and drinking. And with our typical meal plan we have 50% carbs, 20% fat and 30% protein. Carb is always rated as the most preferred energy source of our bodies! And carbs into our bodies will form glucose as the energy source for the body. However, if you are a sedentary person, excess glucose is circulated to the liver and called glycogen. The liver stores glycogen from 100-120gr only (for adults). So glucose is not stored all will be full, they turn into fat in the form of excess fat. And that’s the cause of overweight and obesity.
Through this I also want to emphasize that, let’s not mistaken: fat is the cause of weight gain again!
So with the keto diet? In the ketogenic diet, you only need to eat 1/10 of the normal carbs, that is, 5% carbs, and 25% protein and 70% fat. That’s amazing with the fat gain.
And all have a reason. The main reason is:
Even if you sit down all day, read a story or watch a movie, with 5% carbs, the amount of glucose to create energy is not enough for you! You need to remember that humans are the most terrible energy-consuming machine, even when you think, you eat or your metabolism is taking place, it also consumes energy.
So when you eat less carbs, it means less glucose in the body. If it runs out of energy, the body forces the liver to make ketones from fat. These ketones are an alternative fuel source for glucose in our bodies! And fat is constantly being burned 24/7 to energize our bodies, while also giving us a feeling of fullness, limiting our eating and drinking more than carbohydrates.
So, with 70% fat replacing normal carbs, not only will we keep our body fuller longer, but the continuous burning of fat will help us to be more energetic and lose weight as well. should go more smoothly it!
The bottom line here is: If your weight hasn’t decreased, that is, the fat hasn’t been burned yet. And the fat has not been burned when and only if the glucose stored remains. When glucose is stored, it means that you have taken in too many carbs. So when you start cutting carbs, the weight loss cycle will begin immediately.
Do you fit into keto diet?
This keto method seems to be suitable and safe for most of us. However, the following 3 groups need to consult a doctor before coming to keto , which is:
Those who are taking medicine for diabetes
Those who are being treated for blood pressure
People are breastfeeding
Although keto is considered to be beneficial for our health, but with these 3 groups of subjects is still controversial when starting with this keto diet. So to be safe for each person, you should note immediately 3 groups above!
For keto diet, how many carbs do we need to cut?
In general, the more we cut carbs, the more impact we will have on the weight loss. And there are different carb levels, which are considered common in keto diet. Please refer to the following offline!
Keto low carb: use less than 20 grams of carbs per day. This level is for everyone. This means that you need to use less than 4% of total calories from carbs, and still maintain a moderate amount of protein.
Moderate low carb (moderate low carb): use 20-50 grams of carbs in a day, the rest is protein and fat. That is, energy coming from carbs will account for about 4-10%.
Liberal low carb (low carb free): use about 50-100 grams of carbs per day, which means that the energy coming from carbs will be about 10-20%. The rest are fat and protein.
(For more knowledge about body fat, this article will help you a lot!)
So, you can understand the definition of keto as well as the principle of effective weight loss, and the group suitable for keto and the car content to be cut. So keto diet have any benefit to our health that makes many people “pursue” like that? Let’s find the answer again!
The benefits of the keto diet to our health
Indeed, it is not natural that we believe in love and pursue this keto . All thanks to a lot of research and testing on keto diet! The keto diet has brought many unexpected results to our bodies too. Now, let’s take a look at the amazing benefits of keto for your health!
Lose weight with ket and improve physique
Coming to research from the University of Colorado, USA, our body is like a fat burning machine, and this helps us reduce fat easily without starving.
Or two studies from Rowett Research Institute, Aberdeen, UK and University of Melbourne, Australia have shown that keto diets are superior to low-fat diets for weight loss.
And another study from the University of Cincinnati Children’s and Medical Center, Ohio, USA, showed that people on the keto helped them lose 2.2 times more weight than those on a low-nutrition diet. Fat and calorie restriction. In addition, good HDL cholesterol levels were increased significantly.
Thus, losing weight with keto diet is no longer difficult for us all!
keto diet Control appetite
Research from the Department of Mental and Behavioral Science, Duke University Medical Center, proves that keto can help you control your appetite while your body is burning. fat 24/7.
And controlling your appetite will help you eat less and make it easier to lose weight.
Control blood sugar and prevent type 2 diabete
With research at the University of Leiden Medical Center in the Netherlands, keto diet is a great choice to help you control type 2 diabetes and improve diabetes status better. This happens because with the keto diet, it helps us reduce blood sugar significantly and thereby reduce the negative effects of insulin levels.
While keto diets help control type 2 diabetes, changing the familiar carbs into fat causes our bodies to get used to a new energy source called ketones. So, to be safe, if you have type 2 diabetes, please consult your doctor when using this keto diet! Because then, the doctor will help you get used to the changes in nutrition, as well as guide you more specifically for choosing foods that benefit from fat.
In addition, keto help you reduce fat by burning fat, which is closely related to type 2 diabetes.
Another study at Temple Medical College, Pennsylvania, USA, and the University of New Jersey Medical University in the US also found that keto diets help the body improve insulin sensitivity by about 75%.
Thereby, we can identify that keto diet has a good effect on blood sugar levels and dangerous type 2 diabetes.
Keto diet Improve health signs
The keto diet helps the body improve many health problems. For example, a study from the Institute of Medical Science, University of Oslo, Norway noted that low-carb diets help improve some of the body’s harmful factors, such as cardiovascular disease, are related. to cholesterol levels.
In addition, keto diet is a typical diet, it also makes the blood sugar of the body significantly improved.
Keto diet Provides energy to the body and brain
With keto diet, by burning fat to create energy, completely replacing glucose from carbs has helped us have an abundant energy source to operate. Moreover, with the keto, our brain works without carbs. It is still provided 24/7 by ketones – a fuel that helps the brain function properly! And at the same time, this keto diet helps us to improve our focus and lift our mood significantly.
The keto diet promotes health and fitness
If we provide carbs to our body, this energy only lasts a few hours. Then you will feel hungry again, wanting to eat more food to improve your physical activity. But with keto diet, thanks to the fat, your body has a huge amount of energy inside (because our body burns fat to create ketones to fuel the body), and all This has been studied by RMIT University, Australia!
Keto diet and support the treatment of epilepsy
This is a strong point of keto, everyone. It has been shown to be an effective medical therapy for epilepsy. This happens to be explained as follows: when following a keto, the liver converts fat into fatty acids and ketonic substances. This ketonic substance enters the brain, replacing glucose in carbs and creating energy. Thanks to that, the frequency of epilepsy is significantly reduced.
Specific evidence by the following experiments:
Research from the Johns Hopkins Medical Institute in the US on the keto diet found that keto diet can significantly reduce seizures in children with epilepsy.
Research from Epilepsy and Behavior 2004 also shows that using the keto for patients with epilepsy may help them to take fewer or no medications and still be able to reduce seizures. .
Some other health benefits of ketodiet
In addition to the common effects mentioned above, keto diet also helps our bodies with the following health benefits:
Cardiovascular disease: With research from the Department of Health and Social Care, Robert Gordon University, UK, has found that keto diet can help us improve the factors that are the risk of cardiovascular and vascular disease. like body fat, HDL cholesterol levels rise, blood pressure stabilizes and blood sugar levels drop.
Cancer: When research from the Department of Biology at Boston College in the US showed that the keto diet was also used to treat certain types of cancer and was effective in slowing down the growth of keto. tumors.
Alzheimer’s Disease: The School of Applied Sciences, Belfast, Northern Ireland has studied that keto diet helps reduce the symptoms of Alzheimer’s disease and slow down the development of the disease.
Versatile ovarian syndrome: From research from Duke University Medical Center, USA and Durham Veterans Medical Center, the US also noted that keto diet helps the body reduce insulin levels – play a key role in this versatile ovarian syndrome.
Acne: Also with the reduction of insulin and low sugar intake of keto diet will help us significantly improve acne status, all recognized by research from the University of Padova, Italy.
Along with specific studies from health centers and universities, we can see that keto diet really brings great benefits to our health!
So to start with the keto diet, we need to pay attention to what food groups to eat and which to avoid.
Side effects of keto diet you need to know
If you have an enthusiastic start with the keto, but then after a few days you start to feel worse, want to stop. You have fatigue, headache, irritability and distraction …. Well, and all of that would be called keto flu or “keto flu”.
It’s called flu, but it’s not contagious, it’s not influenza, and it doesn’t hurt us at all. All they bring about is discomfort.
However, this does not happen to you alone. Most people begin to feel these symptoms in the first weeks of this weight loss diet. It usually appears on days 3 to 5 when you start with keto diet, and of course, these are only temporary symptoms.
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