Eating fat helps you lose more weight.
According to recent research, a high-fat diet can is not only good for weight loss but it also prevents the development of certain diseases. This diet as known as ketogenic diet or keto, which is based on using fat as fuel. To be more precise, the ketogenic diet consists of 75 percent fat, 20 percent of protein, and 5 percent of carbohydrates. Ketosis is a metabolic state when the body does not have enough glucose for energy and it burns stored fats instead. This leads to a build-up of acids called ketones. The ketogenic diet increases ketones within the body.
The benefits of following a keto diet include reducing your blood glucose levels, blood pressure, and appetite, and suppresses the release of insulin. Also, there is a theory that keto diet reduces the risk of developing diabetes and cancer. This diet is also described as fat-burning metabolism diet.
How keto works?
The body converts carbohydrates into the sugar glucose. Too much sugar in your body causes your liver to become resistant to insulin.
Nuts, seeds, avocado, olive and coconut oil, non-starchy-vegetables, and eggs are perfect examples of low carb foods.
Ketogenic diet menu (suggestion)
- A cup of coffee with heavy whipping cream.
- Stevia drops.
- Unsweetened almond milk.
However, ideal keto breakfast is eggs cooked in olive oil. You can add some bacon to it.
- Green vegetables such as broccoli, spinach, or zucchini.
- A small portion of meat.
- Greens and a small portion of tofu.
You can also consume butter, coconut milk, cheese and cream cheese, salmon, macadamia nuts, cucumbers, celery, and cacao. Avoid consuming bread, pasta, and cereals. Consume carbs in moderation. Choose high-fiber foods.
Cancer cells thrive on sugar. Further studies are needed to prove the effect of ketogenic diet on inhibiting cancer cells. However, several studies have suggested that ketogenic diet reduces insulin levels, blood pressure, blood glucose levels and inflammation. High blood pressure and high glucose levels increase the risk of developing cardiovascular diseases.
The diet is restrictive, so in the first few days, you can experience side effects such as headaches, insomnia, bad breath, and constipation. These symptoms are known as ”the keto flu” symptoms. People diagnosed with type 1 diabetes, kidney disease, and pregnant women are not recommended to follow this diet. Consulting your doctor before starting any diet is necessary, so just in case, visit your doctor before trying this diet even if you don’t have health problems.