what does keto mean?
The keto diet is a low or zero carbohydrate diet, but it differs from other low-carb diets (such as Paleo) in that it deliberately manipulates the ratios of carbs, fats, and protein to switch fat into the body’s primary source of fuel.
There are many questions in our mind as
- what does keto mean?
- what foods for keto diet?
- What can you not eat on keto diet?
- What fruit can you eat on a keto diet?
- How do I know what to eat on keto?
The list of questions is continued and here you will find the answers .
To know what does keto mean ? you should first should know how our body works?
Our bodies are used to using carbohydrates as fuel. Fats, which are a secondary source of fuel, are rarely tapped on. That means the extra fat is stored and keeps adding on the pounds.
The only ways to reduce fat in a ‘normal’ diet are to consume less fat and workout a lot in order to increase energy expenditure over daily calories intake, which is why most people fail to lose weight
on a conventional diet.
On the other hand, the ketogenic diet uses fat for fuel, which means
it gets used instead of being stored. So, weight loss becomes easy.
In addition to weight loss, the ketogenic diet is known as the “healing” diet.
The lack of sugar intake has been proven to help and prevent many diseases such as heart disease, high blood pressure, cancers, epilepsy, and many symptoms of aging.
The manipulation of carbs, fats, and protein is crucial in order to to.get into ketosis. It’s a state when the body, deprived of the usual carbohydrates and sugar, is forced to use fat as its primary fuel. So the ratio of fats and protein is significantly higher than carbs in general.
Of course, consuming fewer carbs also means lowering the amount of insulin in your body. Less insulin; Less glucose and fat storage. That is why the keto diet has been so successful in helping people with diabetes.
It adjusts the sugar level naturally. The ratio of carbs, fat, and protein can vary. Many people allow themselves up to 50 grams of carbohydrates a day and still lose weight.
On a stricter regime, the carb intake can be between 15 and 20 grams daily. The fewer carbs, the quicker the weight loss, but the diet is very flexible.
On the keto diet, you don’t count calories. You count carbohydrates and adjust the intake of carbs vs. fat and protein.
A typical keto diet will get 60 percent of its calories from fat, 15 to 25 percent of calories from protein, and 25 percent of calories from carbohydrates. the sole limitation on the diet is sugar, which you need to avoid.
The ketogenic diet is not a fad. Many scientific studies have shown the benefits and healing effects of ketosis. Discuss the ketogenic
a diet with your doctor if you are interested in consuming less sugar, losing weight, or as preventive measures against vulnerable health problems.
(what does keto mean?) Benefits of Keto Diet
Although the ketogenic diet is popularly referred to as a ‘rapid fat loss diet’,
it is actually more to this than meets the eye. In fact, weight loss and higher levels of energy are only by-products of the keto diet, a kind of bonus.
It has been scientifically proven that the keto diet has many additional medical benefits.
Let’s begin by stating that a high carbohydrate diet, with its many processed ingredients and sugars, has absolutely no health benefits.
These are merely empty calories, and most processed foods ultimately serve only to rob your body of the nutrients it needs to remain healthy.
Here is a list of actual benefits for lowering your carbohydrates and eating fats that convert to energy:
Control of Blood Sugar
Keeping blood sugar at a low level is critical to manage and prevent
diabetes. The keto diet has been proven to be extremely effective in
Many people suffering from diabetes are also overweight. That makes an easy weight-loss regime a natural. But the keto diet does more.
Carbohydrates get converted to sugar, which for diabetics can result in a sugar spike. A diet low in carbohydrates prevents these spikes and allows more control over blood sugar levels.
The keto diet is based on protein, fats, and low carbohydrates. As we’ve discussed, this forces fat to become the first source of energy. this is often not the traditional western diet, which may be quite deficient in nutrients, particularly fatty acids, which are needed for proper brain function.
When people suffer from cognitive diseases, like Alzheimer’s, the brain isn’t using enough glucose, thus becomes lacking in energy, and therefore the brain has difficulty working at a high level. The keto diet provides a further energy source for the brain.
A study by the American Diabetes Association found that Type 1 diabetics improved their brain function after consuming coconut oil
That same study indicated that folks that suffer from Alzheimer’s may experience improved memory capacity on a keto diet. Those with Alzheimer’s have seen improved memory scores which may correlate with the quantity of ketones levels present.
What does this study mean to a mean person? With the emphasis on fatty acids, like omega 3 and omega 6 found in seafood, the keto diet is probably going to fuel the brain with the extra nutrients to assist achieve a healthier psychological state.
The brain tissue is made up largely of fatty acids (you’ve heard fish mentioned as “brain food”), and therefore the increased consumption of these fatty acids will logically cause improved brain health.
Our body doesn’t produce fatty acids on its own; we will only obtain it through our diet. and therefore the keto diet is rich in fatty acids.
A diet high in carbohydrates can cause a “foggy” brain, where you
have difficulty in focusing. Focusing becomes easier with the increased energy provided by the keto diet.
In fact, many of us haven’t any need or desire to reduce the use of the keto diet to improve and enhance brain functions.
It’s commonplace, and has become almost normal, to feel tired and
drained at the top of the day as a result of a poor, carbohydrate-laden diet. Fat may be a more efficient source of energy, leaving you feeling more vitalized than you’d on a “sugar” rush.
While most of the advantages of a keto diet are well-documented, one
benefit catches some people by surprise: better skin and fewer acne.
Acne is fairly common. Ninety percent of teens suffer from it, and
many adults do, as well.
While it had been always thought that acne was a minimum of exacerbated by poor diet, controlled research remains being conducted. However, many people on the keto diet have reported clearer skin. There may be a logical reason. A 1972 study found that prime levels of insulin
can cause the eruption of acne. Since a keto diet keeps insulin at a
low and healthy level, it’s going to alright affect skin health.
In addition, acne thrives on inflammation.
The ketogenic diet eases and reduces inflammation, thus enabling the body to decrease acne eruptions. Fatty acids, which are found in abundance in fish, are a known anti-inflammatory.
While research remains being done, it seems likely that a keto diet
has beneficial effects for clearer, healthier, more glowing skin.
Keto and Anti-Aging
Many diseases are a natural result of the aging process. While there
have not been studies done on humans, studies on mice have shown brain cell improvement on a keto diet.
Several studies have shown a positive effect of the keto diet on patients with Alzheimer’s disease. What we do know is that a diet filled with good nutrients and antioxidants, low in sugar, high in protein and healthy fats, while low in carbohydrates, enhances our overall health. It protects us from the toxins of a poor diet.
There is also research indicating that using fatty acids for fuel instead of sugar may hamper the aging process, possibly because of the negative effects that sugar has on our overall wellbeing.
In addition, the simple act of eating less and consuming fewer calories is a matter of basic health, as it prevents obesity and its inherent side effects.
So far, studies have been limited.
However, considering the powerful positive effects of the ketogenic diet on our health, it is logical to assume this diet will help us get older in a more natural way while delaying the natural effect of aging.
A normal western diet laden with sugars and processed foods is certainly detrimental to warding off the signs of aging.
Keto and Hunger
One of the main reasons diets fail is hunger. People who diet feel hungry and deprived and simply give up. A low carbohydrate diet naturally leaves people feeling full and satisfied.
Less hungry means people will actually remain on the diet longer while consuming fewer calories.
Keto and Eyesight
Diabetics are aware that high blood sugar can lead to a higher risk
of developing cataracts. Since the keto diet controls sugar levels, it can help retain eyesight and help prevent cataracts. This has been proven in several studies involving diabetic patients.
Keto and Autism
We know the keto diet affects brain functions. In a study on autism, it was found that it also has a positive effect on autism. Thirty autistic children were placed on the keto diet. All showed improvement in autistic behavior, especially those on the milder autistic
spectrum. While more studies are needed, the results were extremely positive.
Keto Diet and Blood Pressure
One-third of American adults suffer from high blood pressure. It is a serious health problem that can lead to heart attacks and strokes.
Obviously, the higher the blood pressure, the greater the risk. Aging and obesity greatly increase the chances of developing high blood pressure.
Blood pressure is usually treated with a variety of medications, some of which can have side effects.
The best blood pressure is 120/80. High blood pressure is the result of hypertension and the causes aren’t always clear, but we live in an increasingly tense world and more and more people are dealing with high blood pressure.
It is a known fact that people suffering from high blood pressure frequently carry excess belly fat and can become at risk for type 2 diabetes. To get at the root of all these problems may require a change in lifestyle.
The symptoms of high blood pressure can be caused by an overload of carbohydrates in the diet, more than the body is able to handle.
As we’ve discussed, carbohydrates are converted into sugars, which raise the body’s blood sugar level, forcing the body to create additional insulin. Insulin stores fat, and an excess of insulin can lead to obesity.
All of this can have a negative effect on your blood pressure. Consuming fewer carbohydrates decreases both the level of insulin and the blood pressure level. This simple dietary change can make a huge difference in your blood pressure.
In an interesting study released in the Archives of Internal
Medicine, 146 overweight people took part in a weight-loss experiment.
The people were divided into two groups. One group was put on a ketogenic diet containing a maximum of 20 grams of carbohydrates, while the other group was given the weight-loss drug orlistat, in addition to being counseled to follow a low-fat regimen.
Both groups showed similar weight loss. What surprised the researchers were that half of the keto group showed a decrease in blood pressure, while only 21 percent of the low-fat diet group had any decrease in blood pressure.
While weight loss itself would bring about a lowering of blood pressure, the study suggests that the decrease in carbohydrate intake can help lower blood pressure even more.
It was found that potassium specifically had a huge effect on lower hypertension. Doctors recommend at least 4,700 mg of potassium each day for anyone wishing to lower his or her blood pressure.
Foods high in potassium are:
- Acorn squash
- Coconut water
- Dried apricots
- Sweet potato
- White beans
- While all these foods are permitted on the ketogenic diet, limit your
- intake of sweet potato and beans, which are starchy and can contain
- a high level of carbs.