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The Keto Diet in details
The Keto Diet, or ketogenic diet, is a low-carb, medium-protein, high-fat diet that turns the body into a fat burning machine.
Many studies and research have shown that this type of diet has many health benefits for the body and mind, and cures some diseases, in addition to its effectiveness in losing weight effectively.
What distinguishes the keto diet or low-carb diets is that a person does not feel hungry and does not count calories greatly when following a keto diet or a low-carb diet in general.
In this detailed guide you will find all the information you need in detail to follow the keto diet properly, if you do not have enough time to read this useful information, it is recommended to share it for reference at any time and it is a reference for you, let’s start …
1. What is the keto diet?
Keto is a diet that was used early in the last century to treat epilepsy in children. Later, scientists noticed the effect of this system in losing weight very effectively and quickly.
Keto is a diet that provides the body with energy through fats instead of carbohydrates. Where the nutritional values are: 70-80% fat, 20-25 protein, 5-10 carbohydrates, the vast majority of fats from the body’s need for calories instead of carbohydrates.
The ketogenic diet is derived from the name keto; They are small fuel molecules called ketones or ketones.
These molecules are stored in the liver as an alternative source of energy. When the main source of energy, which is glucose and insulin, is not present, these molecules are burned as an alternative source of energy.
Ketones are produced when you eat a small amount of carbohydrates, these particles are distributed and analyzed in blood sugar, and excess protein is converted into blood sugar.
These ketones are produced and stored in the liver from fat sources, and then used as fuel throughout the body, including the brain.
As you know, the brain is a hungry organ that consumes a lot of energy every day, and it cannot work on fats directly, but can only work on glucose or ketones.
Read this very important article >> Keto Diet – step-by-step guide for beginners
How does the ketogenic system work in the body
Through ketogenic nutrition and when replacing the main source of energy that the body adopts, which is glucose, with the source of fats, then the body at this stage enters into a state called ketosis or ketosis, in this case the body becomes a fat-burning machine.
So that the body uses energy from fats instead of glucose and insulin extracted from carbohydrates.
Fat is burned at this stage continuously 24 hours a day, 7 days a week.
As it is known that every small movement that the body makes requires energy and every mental activity requires energy, even when sleeping the body needs energy! In addition to that, insulin levels become very low.
And it becomes very easy to burn fat from the stock in the body, this thing is very excellent, especially for people who have excess body fat, or for people who want to lose weight effectively.
Another benefit is that the body is always in the stage of concentration and readiness, because the brain has an adequate energy reserve.
It is worth noting that several studies have proven that this ketogenic diet has benefits from a mental standpoint in terms of focus and mental activity.
It is also worth noting when following this diet a person does not feel hungry! Unlike other diets, such as low-fat and low-calorie diets.
2. When does the ketosis stage occur?
Nice question, this stage occurs when the level of glucose and insulin in the body decreases, and this happens as a result of two options:
- The first in the fasting phase: when the amount of carbohydrates is reduced naturally and without counting the amount of carbohydrates.
- The second when reducing carbohydrates and increasing fats in the diet: At this stage, the body burns fats through ketones in the liver, as we explained previously.
Summary: A person cannot fast for long periods of time. When eating the first meal, the body returns to its state, but when the body is intentionally stimulated to enter the ketosis phase, the body remains in this phase indefinitely.
People who are not recommended to follow a ketogenic or low-carb diet:
There are many rumors and misunderstandings about the Keto Diet in terms of safety, but it is safe for most people, but there are cases that require attention and they are the following:
- People with type 1 diabetes who take insulin.
- People with high blood pressure who take blood pressure medication.
- Breastfeeding and pregnant women.