The ketogenic diet has a long history: in fact, it was discovered in the 1920s as a means of treating epilepsy and has been studied for decades. In 2018, it became a real trend, not without the help of the stars – it is strictly followed by Halle Berry, Megan Fox, Kourtney Kardashian, Adriana Lima, and many other celebrities.
Despite the fact that diet is considered to be the main way to lose weight, the keto-diet is aimed at improving the entire body. The ketogenic diet is based on the response that occurs in the body during fasting. Instead of just using glucose, our main source of energy, the brain will begin to consume fuel from an alternative source – fat. But before you start using fats, the liver will process them into ketone bodies, which will already be spent to maintain the work of the whole body.
One should get ready for the ketogenic diet. During the first few days, one can easily feel the loss of energy, pain throughout the body, clouding of consciousness – this can be called “keto-influenza.” During this period, many people abandon the diet, believing that it does not work well for them, but after two or four days the body begins to rebuild.
In the first month of the diet, it is recommended to get rid of all fruits and berries in the diet and return them gradually, choosing the foods that contain little sugar.
For daily meals, you need to choose beef and dairy products, chicken, eggs, avocado, and coconut oil. The point is not to avoid fatty foods, it is much more important to reduce the amount of protein consumed. Its excess leads to the development of additional insulin, which means prevention of ketosis. In addition, it is worth adding the products that help maintain the right balance of acids from omega-3 to omega-6, contained in fish and olive oil.
Despite the fact that it can be difficult to develop such a diet, the serious changes that take place in the body will do you good.
Improved mental clarity and mindfulness
Classical Western diets based on deficiencies of certain substances, including essential fatty acids, most often disrupt the work of the brain and are contraindicated to those who have problems with neurons. The production of ketone bodies, on the other hand, solves the problem: the participants of the studies confirm that replacing the source of energy helps their consciousness stay clear. That is why this diet has been used for therapeutic purposes for patients with epilepsy, Parkinson’s syndrome, and other cognitive disorders. Patients ceased to see hallucinations, their IQ increased, and the symptoms of other psychological disorders decreased.
Decreased craving for food
The feeling of hunger is reduced because the ability to burn excess fats for fuel provides the body with a steady flow of energy. The people who adhere to the keto-diet were less hungry, and they less often had a desire to eat. Although the changes in appetite were small, they occurred in the context of energy restriction, which usually leads to an increase in the level of hunger. So, despite losing weight, people on the ketogenic diet feel much more satisfied.
Inflammation will decrease
Systemic inflammation is reduced due to the lack of refined carbohydrates and sugars, as well as reduced insulin production. This helps to reduce or completely get rid of the symptoms of autoimmune diseases, for example, thyroid problems and rheumatoid arthritis.
Reduced amount of excess fat
Although this diet is not aimed at losing weight, it helps to get rid of extra pounds. According to studies, most people experience a slight weight loss due to the depletion of glycogen. An average individual decrease of 4 to 7 kilograms is observed. In addition, the overall cholesterol level is reduced, and this data has been confirmed in both adults and adolescents with obesity.
Improved insulin resistance
Insulin is a fat storage hormone, formed by the pancreas, which allows the body to control glucose from food carbohydrates. It prevents the body from hyperglycemia, and if it is underproduced, this leads to diabetes. When switching to the ketogenic diet, people with high levels of glucose or even type 2 diabetes observe a decrease in blood glucose and in some cases are able to completely suppress the disease.
The performance of the intestine is normalized
The lack of refined carbohydrates and sugars reduces any symptoms associated with inflammation of the intestine, for example, gases, diarrhea, and constipation. This is also due to the fact that the lack of excessive protein increases the growth of beneficial bacteria that strengthen cell connections in the stomach.
The hormonal balance is stabilized
When you avoid carbohydrates, there is a decrease in insulin bursts, which helps regulate other hormones in the body. Women can observe the equalization of the menstrual cycle, as well as the reduction of acne. It also affects body weight and the ability to restore the body, getting rid of fatigue.
In order for the diet to have all these effects, you need:
- To reduce carbohydrates, including those found in spices, vegetables and beverages.
- To observe the consumption of sugar, including sweeteners, fruits and natural sugars in dairy products.
- To count the number of calories consumed, not exceeding your own levels.
- To avoid processed foods.
- To drink more water because carbohydrates retain the water balance, and their reduction can lead to rapid dehydration.