Interested in ketogenic diet? Look at this article and understand more!
Interested in the ketogenic and want to understand more about it? You’re definitely at the right page! This article is dedicated for people who wants to understand more about keto, specifically the pros and cons, the things to watch out for and also the how difficult the ketogenic can be for you.
We are here to share our experiences and how ketogenic life has been for us! Before you continue reading, it is always important to remember the below words should you ever decide to start keto.
‘CONSUMING FATS DOES NOT MAKE YOU FAT, SUGAR (CARBS) MAKES YOU FAT’
What is the ketogenic diet?
The ketogenic is essentially a fat-focused diet where you limit your carbohydrate intake. The typical essence of this diet consists of consuming 70-75% of fats, 20-25% of protein, while limiting your carbohydrate intakes to 20g or less daily.
The ketogenic diet was originally developed in 1923 and was used as a treatment for epilepsy. Eventually, it slowly died down after drugs were developed in the cure for epilepsy. However, in the recent years from 1990s onwards, it started to gain global fame again for the treatment for a child, which spark clinical researches and trial into the ketogenic diet.
Today, the ketogenic diet is widespread and common throughout many people for its effects in the benefits it provides, with weight loss being the most common sought-after result by many.
The primary goal of the ketogenic diet is to allow your body to reach a state called ketosis. The state of ketosis refers to your liver producing ketones as a source of fuel by metabolizing fatty acids. When you follow the ketogenic diet and limit your carbohydrate intake, the body is unable to find other source of fuel in energy. In this case, the liver is forced to use the fatty acids in your body by metabolizing it into ketones. The ketones end up being the primary source of fuel for your body.
Upon achieving ketosis for a prolonged period of time, your body starts to get used to using ketones as its primary source of fuel, which basically allows your body to consistently use your fatty acids as its energy source. The state of metabolizing fatty acids consistently allows people to lose weight at a consistent pace. This is the reason for the loss of weight while you’re doing the ketogenic diet. However, it is still recommended that you at least do some form of exercise to keep yourself even healthier!
What are the benefits of keto diet and why should I do it?
There are various benefits for those who stick to a ketogenic diet, with one of the primary sought-after reason being weight loss. However, this is just on the superficial side, there are tons of other benefits that the ketogenic diet can bring you!
In a normal diet where we consume high amounts of carbohydrates, our body releases insulin to reduce the sugar level in our blood by turning it into energy, as well as storing it in our body for energy at a later time, which eventually becomes the fatty cells that is stuck on our body. By doing the ketogenic diet, carbs are limited, blood sugar levels are not going to spike, and lesser insulin is produced as a result.
In the long term, the insulin resistance will be better, which means that your body will not store as much fats as before!
Furthermore, one of the incredible benefits of the ketogenic diet is that it helps to control your appetite extremely well! Your appetite is one of the reasons why majority of other diets you try fail, as you are unable to control what you eat. Many people think that this is because they are not mentally strong enough to resist the temptation of food. However, not many know that this is actually due a hormone called ghrelin, A.K.A the ‘hunger hormone’.
As you are used to consuming carbs as your staple, the body will stimulate ghrelin in fear that the body will have a lack of energy, which makes you crave for all the extra food and temptations. However, in a ketogenic diet, your body stimulates leptin instead of ghrelin which basically tells your body that ‘you have enough fat energy stored in your body, you do not need to consume more’. This is one of the reasons the ketogenic diet helps you to lose fats!
Other than these, there are still many other reasons such as reduced inflammation, increased alertness and higher energy levels, balance in hormones and many more!
How long do I need to do the ketogenic diet?
You should probably do the ketogenic diet for as long as you can! Even if it’s not for the weight loss benefits, there are various health benefits that should convince you to do so!
However, it is recommended that you at least do 3-4 weeks in order to start seeing the effects of the ketogenic diet. Some people prefer to do the ketogenic only for the sake of losing weight before reverting back to a carb-driven diet.
*NOTE: For those people that are seeking to cure or reduce their diabetes with the ketogenic diet, it is best to seek advice from your doctor before attempting the diet as it may be dangerous for your health.