Keto Diet Definition
The diet or ketogenic diet is a low-carb, high-fat diet. This type of diet is useful as a medical treatment. However, there is some research evidence that recommends the keto diet as a way of short-term weight loss, meaning that it can also be practiced by healthy people in the short-term.
To be on the keto diet, you must limit your carbohydrate consumption, consume moderate amounts of protein, and consume high amounts of fat per day. This makes the body burn fat as its main source of fuel and break it down into ‘ketones’ in a process called ketosis.
People on the diet are recommended to consume 20 grams to 50 grams of carbohydrates per day, or less. For example, 50 grams of carbs is equivalent to 2 slices of bread and a banana. Since carbohydrates make up about a tenth of the daily kilojoule intake in the keto diet, the person’s body remains in a constant state of ketosis. A kilojoule is a measure of how much energy the body gets from food.
Benefits of Doing the Keto Diet
The keto diet is actually beneficial if done in the medical treatment of certain diseases. But some studies have also found that this diet is also beneficial for weight loss in healthy people. However, in healthy people, it should only be done in the short term.
1. Benefits of keto diet for weight loss
You may have heard that the diet is recommended for weight loss, in healthy people. However, this type of diet is often recommended for obese people.
Research on the benefits of the diet for weight loss is limited and scant. There is some evidence that the diet has short-term benefits in some people. These include benefits for weight loss and improvements in total cholesterol, blood sugar and blood pressure.
The results of the ketogenic diet can be immediate and effective in the short term, but the results are difficult to maintain. This is why people on this diet tend to end the keto diet, which triggers unhealthy “yo-yo” dieting behavior. Remember, the key to maintaining a healthy weight over the long term is a diet that can be sustained over time.
Understand, too, that everyone has different needs, so not all diets are suitable for everyone. The ketogenic diet may be beneficial for some people who have difficulty losing weight with other methods. But if you choose to go on a keto diet, it should be accompanied by the supervision of a doctor who specializes in diet, nutrition, and nutrition.
2. Benefits of keto diet for people with diabetes and prediabetes
Diabetes is characterized by metabolic changes, high blood sugar, and impaired insulin function. The diet can help manage these symptoms by eliminating excess fat associated with type 2 diabetes, prediabetes and metabolic syndrome.
A study published in ACP Journals found that the diet can improve insulin sensitivity by 75 percent.
Meanwhile, another study published in the Journal of Diabetes Research, conducted research on women with type 2 diabetes. The researchers found that following a keto diet for 90 days significantly reduced hemoglobin A1C levels. This is a measure of long-term blood sugar management.
3. Other health benefits of the keto diet
As mentioned, the diet is actually used as a way to treat medical conditions. One of them is to treat neurological diseases such as epilepsy.
However, many new studies have found that the keto diet is also beneficial for a variety of other health conditions, namely:
Heart disease. The diet can help improve risk factors such as body fat, HDL (good) cholesterol levels, blood pressure, and blood sugar.
Cancer. The diet is also currently being explored as an additional treatment for cancer, as it can help slow tumor growth.
Alzheimer’s disease. The diet is known to help reduce the symptoms of alzheimer’s disease and slow its progression.
Epilepsy. Research shows that the keto diet can also reduce seizures in children with epilepsy.
Parkinson’s disease. A study published in PubMed Central found that the keto diet may help improve symptoms of Parkinson’s disease. However, more research is needed on this benefit.
Polycystic ovary syndrome. The keto diet may help reduce insulin levels, which may play a role in polycystic ovary syndrome.
More research is needed on the benefits of the keto diet in the above medical conditions. It is always best to discuss treatment with your doctor.
Foods to Eat During the Keto Diet
To be on the keto diet, there is a condition that must be met, which is to include fat in every meal. However, the ratio of fats, carbohydrates, and protein may vary from person to person due to different needs. Therefore, always talk to your doctor first before going on a diet.
Some healthy unsaturated fats are allowed on the keto diet, such as :
- Nuts, such as almonds, walnuts.
- Seeds.
- Avocado.
- Tofu.
- Olive oil.
Meanwhile, some foods that can be consumed during the diet are :
- Meat: red meat, steak, ham, sausage, bacon, and chicken.
- Fatty fish: salmon, tuna, and mackerel.
- Eggs.
- Butter.
- Cheese: Preferably unprocessed cheese such as cheddar or mozzarella.
- Low-carb vegetables: leafy greens, tomatoes, onions, peppers, and the like.
- Condiments: salt, pepper, and herbs.
Keto Diet Side Effects
The diet is generally safe for most healthy people. However, some others may experience some side effects in the beginning, while the body is adapting. Some symptoms of side effects of the diet are:
- Lack of energy.
- Poor mental function.
- Sleep disturbances.
- Nausea.
- Digestive discomfort.
- Decreased physical performance.
The above effects are temporary and may subside on their own over time. However, if you’re on the keto diet for the long term, the negative effects can include:
- Low protein in the blood.
- Excess fat in the liver.
- Kidney stones.
- Micronutrient deficiencies.
To prevent the above side effects and risks, you can try a low-carb diet regularly for the first few weeks. This will teach your body to burn more fat before you completely eliminate carbs.
The diet can also alter your body’s water and mineral balance, so try adding extra salt to your food or taking mineral supplements. Also talk to your doctor about your nutritional needs.
