Over the last few decades, we have been told that fat in foods is harmful and we should avoid it. Today, however, many scientists are convinced exactly the opposite, once evidence has been found that fat is actually beneficial. There is an increase in the number of people who choose keto diet instead of carbohydrates foods.
Before we introduce you to the ketogenic diet, first you will need to know what ketosis is.
Ketosis is a state of metabolism where the body predominantly burns fats. Our body is an intelligent system that seeks the easiest way to get the necessary substances for its survival. If we eat mainly carbohydrates, they are processed into glucose, which is very easy to absorb from the body. This is the reason that our body focuses first on this.
The problems that arise with the high-carbohydrate diet are more and more common in modern humans. Glucose is a good source of energy, but this energy is “fast”. What does this mean? This energy is consumed by the body for a very short time, and then a new dose is needed. High blood glucose levels can lead to decreased insulin sensitivity. Muscles begin to lose sensitivity to insulin. As a result, the pancreas should produce even higher levels of the hormone so that glucose can be absorbed as much as possible. Looking long-term, this can lead to insulin resistance, which is a major cause of type 2 diabetes. It is also associated with fat accumulation around the liver and frequent mood swings.
If you choose the keto diet, that is mainly based on fat, our body has no choice but to use that fat to get energy. The fat supply process is not as fast as the process of glucose exchange but is much more effective in maintaining stable levels of energy throughout the day. This process we call ketosis – when our body feeds mainly on ketones.
Of course, this does not mean that we should completely exclude the intake of carbohydrates from our menu. Our brain needs certain amounts of glucose – it is its main nutrient.
Why choose Keto Diet?
The first reason is that when our body uses ketones, it suppresses appetite and keeps blood sugar levels stable. This leads to an improvement in insulin sensitivity and an interruption of so-called sugar starvation caused by sudden blood glucose peaks and falls. The key point in overweight people is that when the body is in the ketosis state, it begins to burn subcutaneous fat. Also, calorie counting does not have to be so strict. Just eat foods in the right ratio, and your body will take care of the rest.
In addition to losing weight, the ketogenic diet improves cholesterol and blood pressure levels. Scientists have the opinion that fat does not lead to accumulation of bad cholesterol in the body. One important clarification should be made here. There are different kinds of fats and not all of them should be consumed. We need to consume saturated and unsaturated fatty acids. Such fats are contained in all nuts, pure meat and fish of proven origin. The fats that we should avoid taking are trans fats. The reason we should not consume them is that they cause cellular dysfunction and hamper the activity of insulin receptors. Hydrogenated vegetable fats can lead to cardiovascular problems, as well as hormonal misbalance and bone-related diseases.
The Ketogenic Diet is recommended for people with the following health problems:
- A migraine
- Multiple sclerosis
- Parkinson’s disease
- Non-alcoholic fatty liver disease
- Metabolic syndrome
What to eat on a keto diet?
If you want to switch to a ketogenic diet, you need your daily menu to consist of 70-75% fat, 20-25% protein and 5-10% carbohydrates. It is of utmost importance to exclude foods such as white sugar, brown sugar, molasses, fructose syrup, jellies, jams, cookies, candy, ice cream, pudding, chocolate, sweet drinks. Adoption of cereals should also be limited.
Foods that will be essential in the keto diet are all kinds of nuts, tahini, vegetable fats, nutmeg, pure meat, raw desserts, fish, quinoa, fruits and vegetables. Drinking enough water is very important. You should be drinking at least 2 liters a day to help your kidney’s work. Also if your goal is weight loss, this article – Drinking more water for better results in weight loss might be helpful for you.
Here is a keto diet grocery list for beginners.
Foods rich in protein:
Foods that are rich in fats:
- Avocados oil
- Coconut oil
- Olive oil
- Full fat cheese
Carbohydrates (a lot of them are Zero-calorie foods):
- Butternut Squash
- Spaghetti Squash