The keto diet is known as a low carbohydrate diet, where the body produces ketones in the liver to be used as energy. Keto diets are often referred to by different names such as the ketogenic diet, low carbohydrate diets, low carb high fat (LCHF), and others.
If you eat something high in carbohydrates, the body will produce glucose and insulin. The easiest is a molecule of glucose that is converted by the body is used as energy, insulin produced to process glucose in the blood stream by bringing it to the rest of the body.
Because glucose is used as primary energy, fat is not needed and stored. Usually on a normal carbohydrate diet or higher, the body will use glucose as the main form of energy. By reducing carbohydrate intake, the body switches to a condition known as ketosis.
To ketosis is a natural process that begins the body to help us survive when food intake is low. During this State, we produce ketones, resulting from the breakdown of fat in the liver.
The ultimate purpose of the keto diet living well is to make the body enters a State of metabolic pathways. This is not exercised through a lack of calories but a shortage of carbohydrates.
Our bodies are very adaptive to what we put into it. When you bog it down with fat and carbohydrates take, he will begin to burn ketones as main energy source. Optimal levels of ketones offer many health benefits, weight loss, and physical and mental performance benefits.
The benefits of the Keto diet include:
1. Control blood sugar
The keto diet naturally lowers blood sugar levels because the type of food eaten. Studies even show that diet keto is a more effective way to manage and prevent diabetes compared to a low calorie diet.
2. Weight Decreased
The keto diet basically uses your body fat as energy source so that there are benefits in weight loss. Keto diet, the hormone insulin (fat storage hormone) plummeted so transform your body into a fat burning machine.
Scientifically, the diet of ketogenik has shown better results compared to a diet low in fat and high in carbohydrates even in the long term.
3. Increased energy
By giving the body a better energy source, you will feel more energetic during the day. Fat molecules proved to be the most effective to be burned as fuel. In addition, fat is naturally more satisfying and ultimately leave us in a State of fullness for longer.
4. More focused
The keto diet many people do specifically for improved performance. Ketones are a source of fuel for the brain. If you lower your intake of carbohydrates, you avoid the formation of large blood sugar. With this you can produce focus and concentration.
The keto diet has been used since the early 1900s to treat epilepsy. This is still one of the most widely used therapies for children who have uncontrolled epilepsy. One of the main benefits of the keto diet and epilepsy is the keto diet allowing patients to consume fewer drugs with controlled epilepsy.
What can be consumed at the time of the Keto Diet?
To get started, you need the Keto diet planned in advance. What you consume depends on how fast you want to get into a State of ketogenik. Increasingly tight decrease consumption on carbohydrates (less than 15 g per day), the sooner you will enter stage to ketosis.
You can save the carbs mostly from veggies, beans, and milk. Food should not be consumed include wheat, corn, rice, cereals, sugar including honey, apples, bananas, oranges, potatoes, sweet potatoes and sweetener.
Foods that may be consumed, among others:
1. Spinach, kale, and the like.
2. high-fat Cheese, cream, butter, and the like.
3. Canary Seed, sunflower seeds, and the like.
4. Avocados, raspberries, blackberries, and other low glycemic berries.
5. Coconut oil, high-fat salad dressing, saturated fats, and the like.
6. Fish, beef, lamb, poultry, eggs, and the like.
Keep in mind that the keto is a high fat, moderate protein, and very low in carbohydrates. Nutrient intake should be around 70% fat, 25% protein, and 5% carbohydrates.
Typically, between 20-30 g of carbohydrates recommended for daily consumption, but increasingly the low intake of carbohydrates and glucose levels, the better the overall result. Protein should always be consumed according to your needs by filling out the fat in the rest of the calories in a day.
The Keto Diet safe is for health?
Many people are sometimes confused or unable to distinguish a keto diet from a high-fat and high-carbohydrate diet that can harm the body. Of course, when you eat lots of high-fat foods that contain lots of sugar, your body will have problems.
If you eat foods high in carbohydrates and fats, the body naturally produces glucose. Carbohydrates are the easiest thing for the body to process, and therefore the body will use them first, resulting in excess fat. This causes weight gain and health problems associated with a high-fat and high-carbohydrate diet (not the keto diet).
Evidence shows that the keto diet is effective for short-term weight loss, but little is known about its long-term safety and efficacy. For this reason, the keto diet can only be followed under clinical supervision.
Well, if now you have understood what that diet for health and safety the keto as well as various benefits. Now it’s time to consider the keto diet, whether it is the right diet for you?