There are always new diets and a ketogenic diet is one of the most popular in recent years. Before adopting this low carb diet, it is important to understand what it requires, what benefits it can provide and some of the best. foods Make this dietary goal a reality!
What is a ketogenic diet?
The ketogenic diet is a diet low in carbohydrates and high in fat, similar to a series of popular diets such as the Atkin diet. It is mainly known as a diet to lose weight, as it can help increase the metabolism and accelerate the burning of calories. While many people think of a high fat diet as being Unhealthy, it's about the type of fats you eat. In a ketogenic diet, for example, you protein the intake will be quite high, instead of having a diet high in carbohydrates. The body can use both carbohydrates and fats for energy, but when fat is the main source of energy metabolism, the body enters a state known as ketosis.
After your body goes into this state deficient in carbohydrates, it begins to burn fat to provide energy, and this fat burning causes a release of ketones. Ketones are dense sources of energy that can stimulate critical parts of the body, such as the brain. Drastically changing your diet carbohydrate dependence on fat, you can enjoy a series of impressive health benefits, in addition to weightloss.
Health benefits of a ketogenic diet
The main health benefits of a ketogenic diet include the improvement of cognitive abilities and blood control. sugar, boosting energy levels and improving the function of the nervous system, among others.
One of the side effects of a ketogenic diet is the impact it can have on your skin. Highly processed and high carbohydrate foods have a large amount of artificial sugars, which have proven to be damaging to the complexion. In particular, a ketogenic diet is capable of affirmatively It affects the symptoms of acne in many people.
Known primarily as a diet to lose weight, a ketogenic approach will allow your body to use higher quality food sources to obtain energy and store less fat. When it comes to carbohydrates, any excess calories will be stored as fat for future use. This will only result in weight gain and less energy. levels, particularly after the initial rush of sugar from the energy of simple carbohydrates. More protein in the body will also boost the metabolism, which will increase the fat burning potential, especially if you consume high quality fats as part of the ketogenic diet.
Reduces cholesterol levels
Diets that focus on reducing carbohydrates and increasing fat have been associated with lower levels of "bad" cholesterol and higher levels of "good" cholesterol. Further, lower triglyceride levels are typically seen in those with a ketogenic diet. A better cholesterol balance and fewer triglycerides can help protect against plaque deposition in the arteries, which can reduce your risk of atherosclerosis, heart Diseases, heart attacks and stroke.
In addition to weight loss, the most notable benefit of a ketogenic diet is a reduction in insulin resistance, which can help prevent the development of diabetes. Lowering insulin concentrations At healthy levels, it is possible to mitigate the symptoms of diabetes and can also help an undiagnosed person to prevent diabetes.
Relieves the symptoms of epilepsy
Omega-3 fatty acids are often associated with heart health and cholesterol, but they can also have an impact on the nervous system. A large amount of research on epilepsy has found that following a ketogenic diet reduces the symptoms of this disease. condition and allows medication for epilepsy to work more effectively in the body.
As mentioned above, metabolize fat results in the launching Of the ketones, which are a great source of pure energy. In fact, fats are considered the best type of molecule to process energy, which gives you an impulse that can take you throughout the day.
Decrease blood pressure
A little research has been done on the effects of a ketogenic diet, and the results show a general reduction in blood pressure. This could be due to a greater concentration of potassium and a lower amount of sugar in the foods common to this diet. Can It must also to the benefits of weight loss, since obesity is a causative factor in hypertension.
Increases digestive health
By following a ketogenic diet, you are much more likely to increase your level of fiber intake, mainly through fruits and without starch vegetables. Is increase in dietary fiber will help to help digestive health promoting peristaltic Movement and facilitating the passage of bowel movements. This can decrease your risk of indigestion, constipation, Diarrhea, bloating, cramps, gastric ulcers and even colorectal Cancer.
Speaking about cancer, several studies have linked ketogenic diets with a reduction in cancer symptoms. Essentially, it is believed that ketones are incompatible with cancer cells, so these mutated cells do not have access to resources and, therefore, die. On the other hand, a high-carbohydrate diet filled with processed foods gives cancer cells all the resources they need to thrive.
List of foods in a ketogenic diet
If you plan to follow a ketogenic diet, some of the key foods you should include are fruits, non-starchy vegetables, healthy fats and lean organic fats. meat, among others.
The most important element in this diet are the healthy sources of fats. They come mainly from lean forms of protein, including fatty fish, such as Salmon and cod, as well as olive oilmacadamia walnuts, avocados and other foods high in fat.
Any meat fed grass, from beef and chicken to fatty fish, can be included in a ketogenic diet. However, other forms of protein, such as grazing. eggs, Butter, and certain animal organs are also great options.
Vegetables without starch
With high levels of fiber, natural sugars, antioxidants, mineralsY vitaminsFruits are an important part of a ketogenic diet, especially fruits such as berries and avocados. Many fruits have too many carbohydrates for a ketogenic diet, so talk to your doctor or nutritionist about the fruits that will be included.
Word of caution: Sportsmen who are practicing anaerobe exercise You should not follow the ketogenic diet, as it can hinder your energy metabolism and, therefore, performance. Always consult your doctor before changing your existing lifestyle.
9 best benefits of the ketogenic diet, reference: https://www.organicfacts.net/ketogenic-diet.html
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