The Ketogenic Diet has gained quite a bit of fanfare recently. In fact, currently it’s the most popular diet concept because it offers rapid weight loss, and the menu is relatively easy to embrace, but there are several other benefits to the ketogenic diet that many neglect to share.
The keto diet aims to put the body in a state of “ketosis.” It’s a metabolic state in which the brain and tissues in the body do not rely on glucose as the primary source of energy, but on so-called ketones. For the state of ketosis to occur, the following factors must be followed:
~A High-fat content in the diet (about 80% of the total dietary calories)
~ A very low carbohydrate content of the diet (maximum 20-30 g daily)
~ Moderate protein consumption (0.8-1.2 g protein per kg body weight daily)
~ High fiber consumption (to nourish the intestinal flora)
You should also follow a low-stress lifestyle. Getting a good night’s sleep and including a daily regimen of exercise helps the body recover from all the hardships of each day. Besides burning fat 24 hours a day, a ketogenic diet can benefit the body in three other ways;
1. Decreased Inflammation. Several clinical studies have found that ketone metabolism produces fewer reactive oxygen elements, which are known to contribute to inflammation. Studies have also found that keto diets help elevate levels of the neuromodulator adenosine and adenosine has long been known to be anti-inflammatory.
2. Helps Stabilize Blood Sugar. Because the diet requires a low amount of carbs, blood sugar is stable throughout the day, and insulin is needed only in minimal quantities.
3. Cellular Garbage Is Disposed. Due to the low insulin levels and moderate protein consumption, the body and every single cell in the body increasingly starts the so-called cellular garbage collection (autophagy, mitophagy, and pinocytosis). The body breaks down old cells, starting a spring cleaning, where new cells are transitioned.
What Foods Can I Eat?
Basically, you can eat everything except processed foods, sugar and sweeteners, grains, fruits, oil, and starchy vegetables. At first glance, it may seem too restrictive, and you think you can’t possibly commit to this, but once you break down these food groups, it is easy.
For example, avoid fruits that are high in sugar and carbs because they cause insulin spikes. You can include blueberries, blackberries, raspberries, and strawberries in your daily menu. You’ll also need to eliminate bread pasta, cereals, rice, and corn. Also, most beverages are a no-no, like soda, beer, milk, and other sweetened products.
Most people never expect all the benefits of embracing the ketogenic diet. Not only can you transition your body, but you can completely change your health outlook, just by changing what you eat.