The ketogenic diet, or simply keto, is a low-carb and high-fat diet that significantly reduces carbohydrates and increases the intake of fats and protein. This eating plan aims to push the body into a metabolic state known as ketosis, where it burns fat for energy instead of carbohydrates.
The Benefits of Ketogenic Diet
Ketogenic diet has several potential benefits:
Weight loss: since the body relies on stored fat for fuel, weight loss is a common benefit of keto diet.
Blood sugar control: keto can help lower blood sugar levels in people with type 2 diabetes.
Improved brain function: studies suggest that keto may improve cognitive function and reduce symptoms of neurological diseases such as Alzheimer’s and Parkinson’s.
Reduced inflammation: keto may help reduce inflammation in the body, which is linked to several chronic diseases including heart disease and cancer.
The Risks of Ketogenic Diet
Ketogenic diet can also pose some potential risks:
Side effects: some people may experience side effects when starting keto, such as headaches, nausea, and fatigue
Nutrient deficiencies: since keto restricts several food groups, it may lead to nutrient deficiencies, especially if the diet is not well-planned and lacks variety.
Unsustainability: some people find it difficult to sustain a strict low-carb diet over the long term, leading to weight gain and other health problems.
How to Follow Ketogenic Diet Correctly
Here are some tips to follow keto diet correctly:
Track your macronutrients: for a successful keto diet, it’s crucial to track your daily intake of carbohydrates, fat, and protein.
Eat whole foods: choose whole foods that are low in carbs and high in nutrients, such as meat, fish, eggs, cheese, non-starchy vegetables, nuts, and seeds.
Stay hydrated: drink plenty of water and electrolytes to prevent dehydration and electrolyte imbalance.
Consult a doctor: before starting keto, consult a doctor or a registered dietitian to assess your health status, and ensure the diet is suitable for you.
Ketogenic diet is a popular eating plan that can offer several potential benefits, such as weight loss, improved blood sugar control, and reduced inflammation. However, it may also pose some risks, such as nutrient deficiencies and unsustainability. To follow keto diet correctly, it’s crucial to track your macronutrients, eat whole foods, stay hydrated, and consult a healthcare professional before starting.