What is Keto Diet?
The keto (ketogenic) diet is a feeding program that drives the feeder’s body into ketosis. Ketosis is a condition where the body utilizes fat, instead of carbohydrates as the main source of fuel. During the keto lifestyle, one would need to radically reduce carbs intake, and prioritize protein, vegetables without starch, and healthy fats. If your aim this year is to get a jump start on health and fitness, you might want to consider a keto lifestyle change.
How the idea come about?
You may have heard the phrase before. Yes, it’s a vast diet catchword. Well, here’s how it started. As we know it, the keto diet is a nutritional rehabilitation, made to imitate the achievement and take away the restrictions of the use of fasting to handle epilepsy. The keto diet became popular in the 1920s and 30s. Though the diet was generally abandoned as a result of new anticonvulsants that were introduced, the diet was later re-introduced as a method for handling the condition, especially for children with epilepsy that could not be effectually managed using former medications.
The Likely Benefits and Risks of the Keto Diet
Before a keto diet lifestyle change, it is important to know the potential benefits and risks of keto.
The possible keto diet benefits include:
- Control of type 2 diabetes, by improving glycemic control which causes a reduction in A1C.
- Treatment of epilepsy, or for weight loss. A possible good reason for weight loss is that keto diets suppress hunger, as opposed to fasting.
NOTE that if you have type 2 diabetes, dialogue to your doctor before trying a keto diet. The doctor may suggest another weight-loss diet, like a reduced-calorie diet, to handle diabetes. Also, those with epilepsy should also discuss with their doctor before using the Keto diet as part of their plan.
- Reduction in the use of medication
One hitch to the ketogenic diet is the difficulty sustaining it. People every so often finds it hard to endure, therefore it’s easy to bank on it as a short-term diet rather than a long-term routine.
Creating Your Ketogenic Meal Plan
If you’ve decided to forge ahead and try the keto lifestyle of dieting, you will need to follow the following parameters for your feeding plan.
- Approximately 70 percent of your calorie intake will be gotten from fats, meaning that your meals would be meats, fats, and oils, and quite a limited quantity of non-starchy vegetables. This is quite a drift from a regular diet with low carbohydrate because carbs are cut down on the keto diet.
- Any other calorie intake in the keto diet would come from protein, which should be about 1 gram per kilogram of the body weight, so a 100 kilogram woman would need about 100 grams or less of protein.
A soft reminder, it is easy to get ‘kicked out’ of ketosis. Meaning, a small intake of carbs could cause your body to revert to using carbohydrates for fuel instead of fat.