Have you heard of the ketogenic diet? Also known as the "keto" diet, it's a high-fat, low-carb diet that's been gaining a lot of popularity in recent years.
The main idea behind the diet is to send your body into a state of "ketosis", where it starts burning fat for energy instead of carbs. This happens because when you eat very few carbs, your body has to find another source of fuel, and that's when it starts breaking down fat into molecules called "ketones" which are used as an energy source.
So, what are the benefits of being in ketosis? Well, for starters, it can lead to significant weight loss. When your body is in ketosis, it's using your stored fat as energy, so you'll naturally start shedding pounds. Additionally, research suggests that the diet can improve insulin sensitivity, and may even reduce the risk of certain diseases such as type 2 diabetes and heart disease.
But that's not all! Some people also report experiencing better brain function and mental clarity while on the diet. This could be due to the fact that ketones are a great source of fuel for the brain. Additionally, the diet has been used for therapeutic purposes for certain neurological disorders such as epilepsy, for example, The Charlie foundation, a non-profit organization that promotes the use of the ketogenic diet for the treatment of children with epilepsy is known for its successful case studies.
The human body is designed to run on glucose, a type of sugar found in carbohydrates, as its primary source of energy. When we eat a diet high in carbs, the body produces glucose and insulin. Insulin is a hormone that helps to transport glucose into the cells, where it can be used for energy. However, when we consume a low-carb diet, the body doesn't produce enough insulin to transport all the glucose, forcing it to find an alternative source of fuel. This is where ketosis comes in.
In ketosis, the body begins to break down stored fat into molecules called ketones, which can be used for energy. This process is known as "fat adaptation." When the body is in a state of ketosis, it becomes more efficient at burning fat for energy, leading to weight loss and improved body composition.
There are several potential benefits of the keto diet, including weight loss, improved insulin sensitivity, and reduced risk of certain diseases such as type 2 diabetes and heart disease. Additionally, the diet may also improve brain function and mental clarity, and may even have therapeutic potential for certain neurological disorders such as epilepsy.
Weight loss is one of the most well-known benefits of the keto diet. When the body is in a state of ketosis, it becomes more efficient at burning fat for energy. This leads to a reduction in stored body fat, resulting in weight loss. Additionally, the diet's high-fat, low-carb nature can lead to a reduction in appetite, making it easier to stick to the diet and consume fewer calories.
Improved insulin sensitivity is another benefit of the keto diet. Insulin is a hormone that helps to transport glucose into the cells, where it can be used for energy. When we eat a diet high in carbs, the body produces a lot of insulin, which can lead to insulin resistance, a condition where the body becomes less sensitive to insulin. This can lead to type 2 diabetes and other health problems. However, when we consume a low-carb diet, the body produces less insulin, improving insulin sensitivity and reducing the risk of these health problems.
The keto diet may also have therapeutic potential for certain neurological disorders such as epilepsy. The ketogenic diet has been used for nearly a century to treat epilepsy, and it is still considered a valid and effective therapy for certain forms of the disease. The exact mechanism by which the diet helps to control seizures is not fully understood, but it is thought that the production of ketones may help to stabilize electrical activity in the brain.
Now, let's talk about what you can eat on the keto diet. Meat, fish, and non-starchy vegetables are your best friends on this diet. Think steak, chicken, salmon, and broccoli. You'll also want to load up on healthy fats like avocado, olive oil, and coconut oil. And, unfortunately, you'll have to say goodbye to most fruits, grains, and legumes, as they're high in carbs. Some examples of food you can have while on keto are:
Meats:
- Beef
- Chicken
- Pork
- Lamb
- Turkey
- Venison
- Goose
- Duck
- Quail
- Rabbit
Fish and Seafood:
- Salmon
- Tuna
- Sardines
- Shrimp
- Crab
- Lobster
- Scallops
- Clams
- Mussels
- Oysters
Non-starchy Vegetables:
- Spinach
- Broccoli
- Cauliflower
- Kale
- Bell peppers
- Mushrooms
- Zucchini
- Eggplant
- Cabbage
- Lettuce
- Cucumber
- Tomatoes
- Asparagus
- Okra
- Radishes
- Turnips
- Celery
- Brussels sprouts
- Artichokes
- Arugula
- Radicchio
- Jicama
- Endives
- Collard greens
- Mustard greens
- Swiss chard
Nuts and Seeds:
- Almonds
- Macadamia nuts
- Chia seeds
- Flaxseeds
- Pumpkin seeds
- Sunflower seeds
- Sesame seeds
- Hemp seeds
- Pecans
- Walnuts
- Pistachios
- Brazil nuts
- Cashews
Healthy Fats:
- Avocado
- Olive oil
- Coconut oil
- Grass-fed butter
- Ghee
- MCT oil
- Coconut butter
- Macadamia nut oil
- Flaxseed oil
- Sesame oil
- Hemp oil
- Walnut oil
Dairy:
- Hard cheeses
- Cream cheese
- Sour cream
- Heavy cream
- Cottage cheese
- Feta
- Gouda
- Brie
- Blue cheese
- Cream
- Yogurt
Eggs:
- Whole eggs
- Egg whites
Berries:
- Strawberries
- Raspberries
- Blackberries
- Blueberries
- Cranberries
- Gooseberries
- Currants
- Elder
- Boysenberries
- Cloudberries
- Huckleberries
Low-carb Protein powder:
- Whey protein isolate
- Egg white protein powder
- Pea protein powder
- Hemp protein powder
- Collagen protein powder
- Bone broth protein powder
Herbs and spices:
- Basil
- Oregano
- Thyme
- Rosemary
- Cilantro
- Parsley
- Chives
- Sage
- Tarragon
- Marjoram
- Dill
Healthy keto-friendly condiments:
- Mayonnaise
- Mustard
- Hot sauce
- Salsa
- Guacamole
- Tapenade
- Pesto
- Aioli
- Harissa
- Chimichurri
Dark chocolate (with at least 70% cocoa)
Low-carb alcoholic beverages:
- Dry wine
- Spirits (such as whiskey, gin, vodka, etc.)
- Low-carb beer
Meats such as beef, chicken, pork, and lamb, are all great options for the keto diet. Fish such as salmon, tuna, and sardines, are also excellent choices as they are high in healthy omega-3 fatty acids. Non-starchy vegetables, like spinach, broccoli, and cauliflower, are low in carbs and high in fiber, making them great options for the keto diet. Nuts and seeds, such as almonds, macadamia nuts, and chia seeds, are also great choices as they are high in healthy fats and provide a good source of protein. Avocado and olive oil are also excellent choices for the keto diet, as they are high in healthy monounsaturated fats.
One of the most important things to keep in mind when following the keto diet is to avoid foods that are high in carbs, such as sugar, grains, legumes, and most fruits. Sugar should be avoided as it is high in carbs and can lead to blood sugar spikes. Grains, such as wheat, rice, and corn, should also be avoided as they are also high in carbs. Legumes, such as beans and lentils, should be avoided as they are also high in carbs and can lead to digestive issues in some individuals. Most fruits should also be avoided as they are high in carbs and sugar.
There is a growing body of scientific evidence supporting the benefits of the keto diet. Studies have shown that the diet can lead to significant weight loss and improvements in health markers, such as blood sugar and cholesterol levels. Additionally, research suggests that the diet may have therapeutic potential for certain neurological disorders such as epilepsy.
A study published in the Journal of Lipid Research found that the keto diet led to a significant reduction in body weight and body fat, as well as improvements in insulin sensitivity. Another study, published in the International Journal of Environmental Research and Public Health, found that the diet led to a significant reduction in blood sugar and cholesterol levels, as well as improvements in body composition.
One well-known case study is that of the “Charlie Foundation” the foundation was created in 1994 to promote the ketogenic diet for children with epilepsy. The foundation has helped to raise awareness of the diet's therapeutic potential and has provided information and resources to families and healthcare professionals.
It is important to note that while the ketogenic diet may have many potential benefits, it is not suitable for everyone and should be approached with caution. The diet can be difficult to stick to, and it may not be safe for certain individuals, such as those with kidney or liver problems. Additionally, it is always recommended to consult with a healthcare professional before starting any new diet or exercise regimen.