Keto diets and it's benefits

By Cute Kings

The ketogenic diet, often referred to as the keto diet, is a low-carbohydrate, high-fat diet that has gained popularity in recent years for its potential health benefits and weight loss effects. It involves reducing carbohydrate intake while increasing fat intake, which shifts the body's metabolism into a state called ketosis.

In a standard Western diet, the primary source of energy comes from carbohydrates. When you restrict carbohydrates significantly, the body starts using an alternative fuel source—ketones, which are produced from fats. This metabolic state of ketosis is characterized by elevated levels of ketones in the blood.

 

Here are some key principles of the ketogenic diet:

1. Carbohydrate restriction: The keto diet typically involves reducing carbohydrate intake to around 20-50 grams per day, or about 5-10% of total calories. This restriction aims to deplete the body's glycogen stores and force it to rely on fat for energy.

2. High fat intake: The majority of calories in a ketogenic diet come from fat sources such as avocados, nuts, seeds, olive oil, coconut oil, butter, and fatty cuts of meat. Fat intake typically accounts for about 70-75% of total calories.

3. Moderate protein intake: Protein intake is usually moderate and accounts for around 20-25% of total calories. It is important not to consume excessive protein, as it can potentially be converted into glucose through a process called gluconeogenesis, which may hinder the state of ketosis.

4. Ketosis and fat adaptation: By following a ketogenic diet, the body gradually adapts to using fat as its primary fuel source. This shift in metabolism can take several days to weeks, and during this time, some people may experience symptoms known as the "keto flu," including fatigue, headaches, and irritability.

• Language: English
• Publisher: BookRix
• Release date: May 29, 2023
• ISBN: 9783755443551

Book preview

The ketogenic diet

This e-book  is a guide on how to use keto meal diets to better your health and eating life-style.

The ketogenic diet, also known as keto, is a low-carb, high-fat diet that has been shown to have a number of health benefits. When you follow a keto diet, your body switches from burning glucose (sugar) for energy to burning fat. This process is called ketosis.

There are many different ways to follow a keto diet, but the most common approach is to limit your carb intake to 20–50 grams per day. This means that you will need to carefully choose the foods that you eat.

Here are some of the foods that you can eat on a keto diet:

Meat: Beef, pork, chicken, lamb, etc.

Fish: Salmon, tuna, mackerel,