-What is the keto diet?
The ketogenic diet is a low-carb, high-fat diet that shares many similarities with the Atkins diet and the low-carb diet.
It depends on significantly reducing the intake of carbohydrates and replacing them with fats. This reduction in carbohydrates puts the body in a metabolic state called ketosis.
When this happens, the body becomes efficient at burning fat for energy. It also converts fats into ketones in the liver. Ketogenic diets can cause significant drops in blood sugar and insulin levels.
-What is the ketosis stage?
Ketosis is a metabolic state in which the body uses fat as its primary source of energy instead of carbohydrates.
This occurs when you significantly reduce your carbohydrate consumption, which limits your body's supply of glucose (sugar), which is the main source of energy for your cells.
Following the ketogenic diet is the most effective way to enter ketosis. In general, this includes limiting your carbohydrate intake to about 20 to 50 g per day and increasing your intake of fats, such as meat, fish, eggs, nuts, and healthy oils such as olive oil,...
The keto diet also depends on reducing protein consumption. This is because protein can be converted into glucose if consumed in large quantities, which may slow down the body's transition into ketosis.
Combining intermittent fasting and the keto diet can also help you get into ketosis faster. There are many different forms of intermittent fasting, but the most common method involves limiting food intake to about 8 hours per day and fasting for the remaining 16 hours, including sleep.
Blood, urine and breath tests are available, which can help determine if you have entered ketosis by measuring the amount of ketones your body produces.
Some symptoms may also indicate that you are entering ketosis, including increased thirst, dry mouth, frequent urination, and decreased hunger or appetite.
-There are different types of ketogenic diets, including:
- Standard Ketogenic Diet (SKD):
- This is a low-carb, moderate-protein and high-fat diet. It usually contains 70% fat, 20% protein, and only 10% carbohydrates.
- Cyclic ketogenic diet (CKD):
- This diet includes periods of high carbohydrate refeeding, such as 5 ketogenic days followed by 2 high carbohydrate days.
- Targeted Ketogenic Diet (TKD):
- This diet allows for the addition of carbohydrates during exercise.
- High protein ketogenic diet:
- This standard ketogenic diet contains more protein and is often 60% fat, 35% protein, and 5% carbohydrates.
- Only standard, high-protein ketogenic diets have been studied extensively:
Cyclic or targeted ketogenic diets are more advanced methods and are mainly used by bodybuilders and athletes.
Ketogenic diets can help you lose weight:
Research shows that the ketogenic diet may be effective for weight loss and reducing disease risk factors caused by excessive sugar intake.
One review of 13 studies found that a low-carb diet was slightly more effective for long-term weight loss than a low-fat diet. The group that followed the keto diet helped them lose more weight than the group that followed a low-fat diet, and it also did It also leads to a decrease in diastolic blood pressure.
Another study in 34 older adults who followed a ketogenic diet for 8 weeks found they lost nearly five times more total body fat than those who followed a low-fat diet.
In fact, the ketogenic diet originated as a system to treat neurological diseases such as epilepsy and studies have shown that the diet can have benefits for a wide range of different health conditions and are not limited to epilepsy patients only:
- Epilepsy patients:
Research has shown that the ketogenic diet can cause a significant reduction in seizures in people with epilepsy.
- Heart disease:
The ketogenic diet can help improve risk factors such as body fat, good cholesterol (HDL) levels, blood pressure, and blood sugar.
- Cancer diseases:
The diet is currently being explored as an additional treatment for cancer, because it may help slow tumor growth because cancer cells feed on sugar.
- Alzheimer's disease:
The keto diet may help reduce the symptoms of Alzheimer's disease and slow its progression.
- Polycystic ovary syndrome:
The ketogenic diet can help reduce insulin levels, which may play a major role in PCOS.
- Foods to avoid during the keto diet:
You should stay away from any food that contains a high percentage of starches.
- Sugary foods:
Soft drinks, canned and ready-made juices, cakes, ice cream, candy, etc.
- Cereals:
Wheat-based products, rice, pasta, cereals, etc.
- the fruit:
All fruits, except berries, strawberries, apples, kiwi, and avocado.
- Legumes:
Beans, peas, kidney beans, lentils, chickpeas, etc.
- Root vegetables and tubers:
Potatoes, sweet potatoes, carrots, etc.
- Some seasonings or sauces:
BBQ, mustard, ketchup, and others.
- Unhealthy fats:
Processed vegetable oils, mayonnaise, etc.
-Should keto diet followers abstain from drinking coffee?
No, but it is known that coffee helps raise blood pressure and speed up the heartbeat. There are blood pressure patients who follow the keto diet and abstain from drinking coffee, and here comes the role of keto coffee, a healthy coffee that has no side effects.
It is also characterized by:
- Contains coffee powder:
- Coffee is considered a stimulant because it contains caffeine, which increases the secretion of the hormone epinephrine, which breaks down fat stored in the body, which helps in getting rid of excess weight.
- It increases and stimulates concentration.
- Improve mood.
- Protection against diabetes (type 2).
- Reducing the risk of strokes.
- It contains antioxidants that protect the skin from ultraviolet rays.
- It may help treat acne.
- Improve liver health.
- It contains Lauric Acid, which works on:
- Known for its antibacterial and antiviral activity.
- Preventing high levels of harmful cholesterol (LDL).
- It eliminates cancer cells such as breast cancer.
- It contains healthy fats that help slow the secretion of sugar in the blood, which contributes to controlling the level of insulin secretion.
- It contributes to reducing the chances of stomach ulcers.
- It contains a good percentage of zinc, which helps maintain prostate health and reduces the incidence of prostate cancer.
- Helps moisturize the skin.
- Delaying the appearance of signs of aging.
- It prevents clogging of pores in the skin, which helps reduce the appearance of acne.
- It nourishes the hair.
- Contains potassium:
- Contributes to the digestion process.
- It works to balance the fluid level in the body.
- It works to regulate and reduce blood pressure.
While following the keto diet, you can drink coffee, but in a correct way that does not conflict with the diet you are following. You can also drink keto coffee once or twice a day at least an hour after eating breakfast or lunch...
References:
www. dietdoctor.com