Updated: Jun 3, 2020
The ketogenic diet is based on the minimum consumption of carbohydrates to obtain ketosis, an essential metabolic process to lose weight.
During ketosis, the body obtains energy from fats instead of carbohydrate metabolism. Ketone bodies are produced during the degradation of fats, and these are capable of satisfying the energy needs of the organism.
Benefits of starting the Keto diet
1. Control appetite
Carbohydrate consumption produces different elevations in glucose and insulin levels depending on the type of carbohydrate, usually, refined and starchy foods have a higher glycemic index compared to fats and proteins.
Reducing carbohydrate intake during the ketogenic diet helps decrease insulin release, sending the necessary signals to the brain to suppress appetite, and decrease food cravings.
2. Constant weight loss
During the ketogenic diet, weight loss occurs by various mechanisms, the first is the decrease in carbohydrates and the second is the use of fat stores.
One of the main causes of obesity or overweight is the excessive consumption of processed carbs and sugars in the diet. By limiting carbohydrate consumption, body fat storage is reduced.
When the body does not receive carbohydrates for energy, the body uses accumulated fats as a source of energy, and the combination of these mechanisms results in sustained weight loss.
3. Improves cholesterol and triglyceride levels
The ketogenic diet has been considered as an excellent alternative for the management of cholesterol and triglycerides.
The ketogenic diet prioritise the consumption of unsaturated fats, from foods such as bluefish, olive oil, and avocado. Installed fats favour the decrease in LDL cholesterol that is responsible for cardiovascular and metabolic diseases.
The thermogenic effect due to the oxidation of fats also promotes the decrease of high levels of triglycerides and cholesterol.
4. The ketogenic diet is new hope for the reduction of tumour formation
Sugars and carbohydrates are the energy source of tumour cells, being able to promote their growth, especially in obese people.
The decrease in carbohydrate consumption would cut off the energy supply to the tumour cells, and would also contribute to the effect of Antineoplastic treatments. A reduced intake of carbohydrates also helps relieve symptoms caused by cancer.
5. Improves the insulin response
The Keto diet principle is: fewer carbohydrates means fewer insulin spikes. Reducing abrupt elevations of this hormone helps reduce the risk of metabolic syndrome and diabetes, improving the quality of life of hundreds of people suffering from these disorders.
The ketogenic diet emerges as a hope for the treatment of chronic diseases, especially degenerative diseases and metabolic diseases.
The Keto diet works as an alternative to prevent diabetes in people with many risk factors for this disease, such as obesity and poor eating habits.
Keto menu: What should it be?
The composition of a Keto menu should be: carbohydrates (8-10%), fats (55-60%) and proteins (30-35%).
Carbohydrates content should be mostly green leaves, high in fibre, or complex carbohydrates.