The ketogenic diet is a diet that is characterized by being low in carbohydrates and high in fat and that has also been shown to have several potential health benefits. By drastically reducing carbohydrate intake and increasing the consumption of healthy fats, the body enters a state of ketosis, where it primarily burns fat for energy instead of glucose. This leads to a substantial improvement in overall health, can help us lose weight sustainably, have better blood sugar control, reduce inflammation, and increase energy levels.
Let's dive into the science behind the ketogenic diet. When we eat carbohydrates, our bodies convert them into glucose, which is then used for energy. However, when we restrict carbohydrates, the body turns to stored fat for energy. This leads to the production of ketones, which can be used for energy instead of glucose.
When we are on a conventional diet high in carbohydrates, our brain is mainly nourished by glucose since we have it in abundance, or rather, excess. On the other hand, when we enter ketosis, the metabolism of our brain changes and starts to feed mainly on ketogenic bodies, and Also some glucose. It is worth mentioning that our body is perfectly capable of producing this glucose through a process called neoglycogenesis from ingested protein. Our liver is an expert at doing this when necessary. The problem is that with the diet of modern life our liver can no longer properly perform the functions for which it was designed.
The ketogenic diet typically consists of 70-75% fat, 20-25% protein, and 5-10% carbohydrates. This can be a significant change from a typical Western diet, which tends to be high in carbohydrates and low in fat.
Health benefits
Now that we understand what the ketogenic diet is, let's explore its potential health benefits:
Weight Loss – One of the most significant benefits of the ketogenic diet is weight loss. By reducing carbohydrate intake and increasing fat intake, the body is forced to burn fat for energy, which can lead to significant weight loss.
Better blood sugar control: The ketogenic diet has been shown to improve blood sugar control in people with type 2 diabetes. By reducing carbohydrate intake, blood sugar levels can be stabilized, which leads to better overall health.
Reduced inflammation: Chronic inflammation has been linked to several chronic diseases, including heart disease, cancer, and Alzheimer's. The ketogenic diet has been shown to have anti-inflammatory effects, which may help reduce the risk of these diseases.
Increased Energy: Many people report increased energy levels when in ketosis. By burning fat for energy instead of glucose, the body can maintain energy levels for longer periods of time without needing to eat more food.
Loss of hunger from time to time: When we follow a diet high in carbohydrates our body is not able to store all the sugar ingested so it has to convert it into fat in order to store it. This happens in about two or three hours, during which time our body asks us for more food since it is not used to being in ketosis. Well, when we follow a ketogenic diet, when we have been there for a couple or three weeks, we realize that that hunger disappears every few hours and we start to feel hungry when we really need to eat.
Improves brain metabolism and mental clarity: Most people who enter ketosis report improved mental clarity. Modern science supports that the metabolism of the brain modifies its metabolism when we enter ketosis, and we must not forget that our brain is designed to live on what the earth gave us, so most of the time we remained in ketosis, rarely Sometimes we had the chance to find a food that was high enough in carbs to kick us out of ketosis. We have to understand that our ancestors were constantly on the move and that the wild fruits that could be found in nature were low in carbohydrates.
Introduce in our lives
Now that we've covered the many health benefits of the keto diet, let's discuss how we can incorporate it into our lifestyle:
Plan your meals: Meal planning is crucial when following the ketogenic diet. Be sure to incorporate healthy fats like those found in avocados, nuts, and seeds, and plan your meals around low-carb vegetable and protein sources.
Be sure to buy keto-friendly foods: When grocery shopping, be sure to stock up on keto-friendly foods, such as coconut oil, grass-fed butter, nuts, seeds, and low-carb vegetables.
Consider intermittent fasting: Many people combine the ketogenic diet with intermittent fasting to enhance its effects. Intermittent fasting can help speed up weight loss and improve overall health. Also, as we have already mentioned before, as when entering ketosis hunger goes away, it will be much easier for us to perform intermittent fasting.
Consult with a health professional: If you have questions before starting the ketogenic diet, you should consult with a health professional who can guide you on the path to regaining your health.
What to eat
When following the ketogenic diet, it's important to focus on healthy, high-fat foods and limit your carbohydrate intake. Here are some recommended foods to include in your diet:
Healthy Fats: Coconut oil, olive oil, avocado oil, grass-fed butter, ghee, and fatty cuts of meat like salmon and beef are all great sources of healthy fats.
Low-carb vegetables: Non-starchy vegetables, such as leafy greens, broccoli, cauliflower, and zucchini, are great options for the keto diet. They can be eaten cooked but raw in salads they are an excellent option.
Nuts and Seeds: Almonds, walnuts, macadamia nuts, and chia seeds are excellent sources of healthy fats and protein.
Berries: While most fruits are too high in carbs for the keto diet, berries like raspberries, blackberries, and strawberries are low in carbs and high in fiber. Wild fruits are at the top of this category.
Protein Sources: While the ketogenic diet is not necessarily a high-protein diet, it is important to include protein sources such as eggs, chicken, fish, and grass-fed beef.
It is important to note that processed foods, sugary drinks, and foods high in carbohydrates should be avoided on the keto diet. Be sure to read labels carefully and avoid any foods that contain added sugars or high levels of carbohydrates.
Although the ketogenic diet is mainly carnivorous, it is possible to make a keto vegetarian diet, although this topic is so important that we will cover it in another in-depth article.
By focusing on healthy foods and limiting carbohydrate intake, you can successfully follow the ketogenic diet and reap its potential health benefits.
Lose fear of fat
It is important to note that you have to lose your fear of fats. Currently, there are already many studies and bibliography that maintain that the epidemic of diseases that we have today are not caused by fats, as the official current says, but that these are caused by high sugar consumption. In this sense, we recommend reading the book "Bread Brain: The devastating truth about the effects of wheat, sugar and carbohydrates on the brain (and a 30-day plan to remedy it)" by David Perlmutter. In it, he explains how fats are totally essential for the proper functioning of the brain and we just have to observe what is happening today, we eat less fat than ever and at the same time we have diseases such as Alzheimer's and other modern neurodegenerative diseases triggered through the clouds
Conclusion
In conclusion, the ketogenic diet is a powerful dietary approach with many potential health benefits. By reducing carbohydrate intake and increasing consumption of healthy fats, the body can enter a state of ketosis, which leads to weight loss, better blood sugar control, reduced inflammation, and increased of energy levels. If you're interested in trying the keto diet, be sure to plan your meals, stock up on keto foods, consider intermittent fasting, and consult with a health professional.
