The Ketogenic Diet A Systematic Review of Its Health Implications
Nov 06, 2024
How does diet affect the body and brain? On World Healthy Food Day, you can deepen your understanding of the keto diet and its effects by reading this article.
The ketogenic (keto) diet is a high-fat, low-carbohydrate eating plan designed to shift the body’s metabolism away from carbs and towards fat. Here’s a detailed look at how it works and its benefits:
How the Keto Diet Works
The keto diet drastically reduces carbohydrate intake and replaces it with fat. This reduction in carbs puts your body into a metabolic state called ketosis. In ketosis, your body becomes highly efficient at burning fat for energy. It also turns fat into ketones in the liver, which can supply energy for the brain.
Benefits of the Keto Diet
- Weight Loss: By shifting the body’s primary energy source from glucose to fat, the keto diet can help reduce body fat and promote weight loss.
- Blood Sugar Control: The diet can significantly lower blood sugar and insulin levels, making it beneficial for people with type 2 diabetes or prediabetes.
- Improved Mental Focus: Ketones are a great source of fuel for the brain, which can lead to improved mental clarity and focus.
- Increased Energy: With fat being a more stable energy source, many people experience more consistent energy levels throughout the day.
- Potential Health Benefits: The keto diet is being studied for its potential benefits in treating conditions like epilepsy, Alzheimer’s disease, and certain cancers.
Foods to Eat
- Meat and Poultry: Beef, chicken, pork, and turkey.
- Fatty Fish: Salmon, trout, and mackerel.
- Eggs: Whole eggs with the yolk.
- Dairy: Cheese, butter, and cream.
- Nuts and Seeds: Almonds, walnuts, flaxseeds, and chia seeds.
- Healthy Oils: Olive oil, coconut oil, and avocado oil.
- Low-Carb Vegetables: Leafy greens, tomatoes, and peppers.
Foods to Avoid
- Sugary Foods: Soda, candy, and desserts.
- Grains and Starches: Bread, pasta, rice, and cereals.
- High-Carb Fruits: Bananas, apples, and grapes.
- Legumes: Beans, lentils, and chickpeas.
- Root Vegetables: Potatoes, carrots, and parsnips.
Potential Side Effects
While the keto diet can offer many benefits, it can also have some side effects, especially when starting out. These can include headaches, fatigue, and digestive issues, often referred to as the “keto flu.” It’s important to stay hydrated and ensure you’re getting enough electrolytes to mitigate these effects.
"After reading this article, you can gain even more valuable information for your studies by attending lectures in any of these specializations.
Family Medicine
"After reading this article, you can gain even more valuable information for your studies by attending lectures in any of these specializations.
Family Medicine
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