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Should you try the keto diet?
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The Keto diet - documented uses
The keto diet is primarily used to help reduce the frequency of epileptic seizures in children. While it also has been tried for weight loss, only short-term results have been studied, and the results have been mixed. We don't know if it works in the long term, nor whether it's safe.
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Ketogenic diet
Unlike other low-carb diets, which focus on protein, a keto plan centers on fat, which supplies as much as 90% of daily calories. The keto diet aims to force your body into using a different type of fuel. Instead of relying on sugar (glucose) that comes from carbohydrates (such as grains, legumes, vegetables, and fruits), the keto diet relies on ketone bodies, a type of fuel that the liver produces from stored fat.
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Keto diet meals
Followers must eat fat at each meal:
- Some healthy unsaturated fats are allowed: almonds, walnuts, seeds, avocados, tofu, and olive oil. But saturated fats from oils (palm, coconut), lard, butter, and cocoa butter are encouraged in high amounts.
- Protein is part of the keto diet, but it doesn't typically discriminate between lean protein foods and protein sources high in saturated fat such as beef, pork, and bacon.
- You can have certain fruits (usually berries) in small portions. Vegetables are restricted to leafy greens (kale, Swiss chard, spinach), cauliflower, broccoli, Brussels sprouts, asparagus, bell peppers, onions, garlic, mushrooms, cucumber, celery, and summer squashes.
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A ketogenic diet has numerous risks
- It's high in saturated fat. It is associated with an increase in "bad" LDL cholesterol.
- Nutrient deficiency: deficiencies in micronutrients found in vegetables, fruits, and grains;
- Liver problems, because of the amount of fat to metabolize;
- Kidney problems. The kidneys help metabolize protein; the keto diet may overload them;
- Constipation. The keto diet is low in fibrous foods like grains and legumes.
- Fuzzy thinking and mood swings: the brain needs sugar from healthy carbohydrates to function.
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Ketosis
Benefits of a Ketogenic Diet
- Weight Loss.
- Keto naturally lowers blood sugar levels due to the type of foods you eat.
- Mental Focus: Ketones are a great source of fuel for the brain.
- Increased Energy & Normalized Hunger: Fats are shown to be the most effective molecule to burn as fuel.
- Epilepsy: Keto diet has been used since the early 1900’s to treat epilepsy successfully.
- Cholesterol & Blood Pressure: shown to improve triglyceride levels and cholesterol levels most associated with arterial buildup.
- Insulin Resistance.
- Improvements in your skin health.
Do Not Eat on a Keto Diet
- Grains – wheat, corn, rice, cereal, etc.
- Sugar – honey, agave, maple syrup, etc.
- Fruit – apples, bananas, oranges, etc.
- Tubers – potato, yams, etc.
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The general Keto diet
The Keto diet is one of the biggest diet phenomenons today. It is the most Googled diet of 2018 and has surpassed Weight Watchers and other low-carb regimens, Atkins and Paleo.
The...
Keto is a no-carb diet
Carbohydrates account for about half the calories on average in the American diet. Rice, maize, and wheat provide 60 percent of the world's food energy intake, even though there are more than 50,000 edible plants.
Keto is practically no-carb, forbidding processed junk foods and severely limits grains, including whole grains, fruits, and legumes such as brown rice, apples, and lentils. Keto adherents think conventional nutritional wisdom is harmful.
Keto is a cultural identity
Keto is more than just a diet. It is a cultural identity.
The Keto diet changes how adherents think about medicine and nutrition. With the fake news that dominates the news cycle, it's not surprising that keto went viral. It's anti-establishment.
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Documented uses of the keto diet
Doctors have been prescribing ketogenic diets to treat epilepsy for nearly a century, and increasingly believe it holds promise for people with Type 2 diabetes.
But the older keto regi...
The Ketogenesis process
It supplies energy under circumstances such as fasting or caloric restriction to certain organs (e.g. the brain, heart, and skeletal muscle).
In ketogenesis, our livers start to break down fat into a usable energy source called ketones. Ketones can stand in for glucose as fuel for the body when there’s a glucose shortage.
Once ketogenesis kicks in and ketone levels are elevated, the body is in a state called “ketosis,” during which it’s burning stored fat.
The Keto diet
That means eating mainly meats, eggs, cheese, fish, nuts, butter, oils, and vegetables while avoiding sugar, bread and other grains, beans, and even fruit.