Does Ketogenic Diet or "Keto" really works ? All you want to know about KETO

 The Ketogenic Diet, or "Keto" for short, has become increasingly popular in recent years. It's a high-fat, low-carb diet that is designed to put your body into a state of ketosis, where it burns fat for energy instead of carbohydrates. In this blog, we'll explore the basics of the ketogenic diet, its potential benefits and risks, and how to get started on this lifestyle change.

What is the Ketogenic Diet?

The ketogenic diet is a high-fat, moderate-protein, and low-carbohydrate diet that is designed to put your body into a state of ketosis. Ketosis is a metabolic state where your body burns fat for energy instead of carbohydrates. This is achieved by significantly reducing your carbohydrate intake and increasing your fat intake.

On a traditional diet, your body burns carbohydrates for energy. When you drastically reduce your carbohydrate intake, your body will start to break down fat for energy instead. This process creates ketones, which are used as fuel by your body and brain. The goal of the ketogenic diet is to get your body into a state of ketosis and keep it there.

What can you eat on the Ketogenic Diet?

On the ketogenic diet, you'll be consuming high amounts of healthy fats, moderate amounts of protein, and very low amounts of carbohydrates. Some examples of foods that are allowed on the ketogenic diet include:

Fatty meats such as beef, pork, and lamb

Poultry such as chicken and turkey

Fish and seafood

Low-carb vegetables such as leafy greens, broccoli, cauliflower, and zucchini

Nuts and seeds such as almonds, macadamia nuts, and chia seeds

Healthy fats such as olive oil, coconut oil, and avocado oil

Full-fat dairy products such as cheese, butter, and cream

Foods that should be avoided on the ketogenic diet include:

Grains such as bread, rice, and pasta

Sugars such as candy, soda, and fruit juice

High-carb fruits such as bananas, grapes, and oranges

Starchy vegetables such as potatoes and corn

Processed foods and snacks

Benefits of the Ketogenic Diet

The ketogenic diet has been found to have several potential benefits. Some of these include:

Weight loss: The ketogenic diet can be an effective way to lose weight, especially in the first few weeks. This is because it reduces your appetite and increases your metabolism, leading to a calorie deficit.

Improved blood sugar control: By reducing your carbohydrate intake, the ketogenic diet can help to lower your blood sugar levels and improve insulin sensitivity.

Reduced inflammation: The ketogenic diet has been found to reduce inflammation in the body, which can lead to a reduced risk of chronic diseases such as heart disease, cancer, and Alzheimer's.

Improved brain function: Ketones are a more efficient source of energy for the brain than glucose. This can lead to improved cognitive function, memory, and focus.

Risks of the Ketogenic Diet

While the ketogenic diet has several potential benefits, it also comes with some risks. Some of these include:

Nutrient deficiencies: The ketogenic diet restricts many foods that are rich in important vitamins and minerals, such as fruits, vegetables, and whole grains. This can lead to nutrient deficiencies if you're not careful to include nutrient-rich foods in your diet.

Keto flu: When you first start the ketogenic diet, you may experience symptoms such as headache, fatigue, and nausea. This is known as the "keto flu" and is caused by your body adjusting to the new way of eating.

High cholesterol: The ketogenic diet is high in saturated fat, which can lead to an increase in cholesterol levels. While some studies have found

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