The Keto diet is also known as the Ketogenic diet. It is a diet that is contained with high-fat, adequate-protein and low-carbohydrate primarily used to treat children that suffer from refractory epilepsy.
It reduces carbohydrate intake and replaces it with healthy fats. The reduction of carbohydrates causes your body to experience metabolism which is also called ketosis.
Afterward, your body becomes efficient at burning fats and converting it to energy. At this stage, fats are also converted into ketones in the liver which supplies the brain with energy.
However, the Keto diet provides the body with enough protein to increase growth. It also supplies the body with a reasonable amount of calories to maintain the correct weight for age and height.
Moreover, you might begin to have second thoughts about the Keto diet probably because you feel that it is illogical for one to consume fat to burn fat.
Here is how it works:
Historically, our bodies adapted to scarcity or times of abundance by simply shifting from carbs metabolism to fat metabolism. Thus, when we consume wild fruits, they are stored in our bodies as belly fat so that we could use it as a backup source of fuel in lean times.
This essentially proves that eating fat doesn't increase your insulin level as much as carbohydrates or proteins when they are consumed. In essence, the Ketogenic diet does not spike your insulin level therefore you don't store fat rather, you burn it. The ketones supplied through the consumption of Keto diet also gives your body an incredible metabolic jerk.
Furthermore, the Ketogenic diet has numerous health benefits. Below are a few:
The Keto diet helps to improve weight loss in numerous ways. It helps to reduce carbohydrate intake to less than 50 grams a day. When you get on a Ketogenic diet you take more of proteins, non- starchy veggies, and healthy fats. This would improve the reduction of your weight and keep you fit physically.
REDUCES THE RISK OF CERTAIN CANCERS
When the Ketogenic diet is combined with radiotherapeutic and chemotherapeutic options, it could improve tumor response. It works by causing more oxidative stress to cancer cells than normal body cells thereby, killing them.
It also reduces the risk of insulin complications which is tied to some type of cancers.
IMPROVES CARDIAC HEALTH
The ketogenic diet causes you to lose weight which can majorly reduce cardiovascular risk factors. it also drastically reduces cholesterol levels in the body which can be detrimental to the heart.
DRASTICALLY REDUCES SEIZURES
Just as mentioned earlier, the Keto diet is a high-fat low-carb, diet that helps to control seizures especially in some people with epilepsy. It is recommended for children whose seizures have not responded to several seizure medicines.
LOWERS THE RISK OF TYPE 2 DIABETES
The ketogenic diet cuts your daily intake of carbs to less than 20 grams. This could serve as beneficial to people with diagnosed diabetes. Also, putting type 2 diabetes patients on the Keto diet could drastically improve their blood sugar control.
REDUCES FOOD CRAVINGS
Studies have shown that the Keto diet doesn't just control your blood sugar levels but also your food cravings. Due to the low carbs contained in the Ketogenic diet, you will likely not have cravings for sugar-coated meals.it would also help you make better and healthier food choices. Moreover, you would be able to stay for long hours without eating.
GIVES YOU A HEALTHIER LIVER
Approximately one out of every adolescent in the US and Europe suffer from fatty liver disease. The Keto diet can help you get rid of liver fats in less than 3 weeks. It contains low-carbs that is very effective for a fatty liver.
These are a few out of many health advantages of the Keto diet. Moreso, there are a good number of supplements that can improve the effectiveness of the Keto diet plan. These supplements help with the discomfort experienced as your body begins to gradually adjust to the Keto diet plan. But then, how do these discomforts affect you?
This is how:
Subsequently, when your body starts adjusting to extreme restrictions of carbohydrate, it can cause you uncomfortable side effects. This is because your carbohydrates intake will be reduced to less than 50 grams a day. The body usually burns carbohydrates and turns it into glucose for energy. So, when you consume a little amount of carbohydrate, the body is forced to derive energy from other sources. Thus, the body burns fats, turns it into ketones and derives energy from there. This process is also known as ketosis.
The side effect of the Keto diet plan is often referred to as "Keto flu". You are likely to experience the following when you begin Keto diet
- Stomach aches or cramps
- Little trouble sleeping
- Problems concentrating
- Muscle soreness
- Sugar cravings
These symptoms last for about a week. Although, some people are likely to experience them for a longer period.
Below is a list of supplements that may prove helpful and useful to people beginning the Keto diet plan.
This is widely known as MCT oil. It's one of the types of fatty acids that occurs in coconut oil. These fats are metabolized by the liver and used as a fuel source for your muscles and brain.
Besides, a recent study has shown that Medium Chain Triglyceride oil has a ketogenic effect and can help overweight people lose more weight. Supplementing with MCT oil can boost your fat intake thereby, increasing your ketone levels.
While the body adjusts to a Ketogenic diet, the kidneys may begin to excrete more water. This can, in turn, make the body lose vital electrolytes such as sodium, potassium, chloride, magnesium, and phosphorus.
An Electrolyte supplement can help to rebalance these mineral levels. It contains vitamin D and zinc, potassium, sodium, magnesium glycinate, calcium, chloride, and aquamin mineral complex. These ingredients help to promote sleep quality, muscle recovery, improved energy, mood but mostly, reduces symptoms of the Keto flu.
More so, it is important for persons who are getting this supplement to properly read the labels because they vary in their mineral content. This is important to ensure that you are getting the right quantity of these minerals.
Magnesium is a mineral that boosts energy, regulates blood sugar levels and strengthens your immune system. Magnesium is also important for normal bone structure in the body. People on the Keto diet generally get magnesium from their meals, but sometimes magnesium supplements are recommended if magnesium levels are too low. This supplement helps to maximize the benefit of the Keto diet on your overall health.
One major complaint of beginners of the Keto diet is how the high-fat content affects their digestive system. However, since the Keto diet plan is made up of about 75% fat, those people who are used to consuming diets with low fat may begin to experience gastrointestinal symptoms. Although, the Keto diet plan contains a moderate amount of protein but could be a higher amount that people aren't used to. So, they might likely experience issues related to digestion like diarrhea, bloating or nausea when transitioning to the Keto diet.
A Digestive enzymes blend is made up of enzymes that break down proteins and fats to optimize digestion. They also help to reduce post-workout soreness.
Everyone needs to have an optimal level of Vitamin D because it is a health booster. Although being on a Ketogenic diet doesn't put you at risk of having Vitamin D deficiency but because of how common it is, supplementing with this Vitamin would be beneficial to your health.
Vitamin D helps in facilitating calcium absorption and also supports the human immune system by promoting bone health, lowering inflammation and regulating cellular growth in the body.
Omega-3 fatty supplements contain krill or fish oil which are rich in docosahexaenoic acid (DHA) and eicosapentaenoic acid (EPA) and these ingredients are very beneficial to the health in many ways.
Furthermore, Omega-3 fatty acid supplement when combined with Ketogenic oil could facilitate the decrease of inflammatory, triglycerides and insulin markers.
Taking Green powder supplement alongside Keto oil can lower the risks of inflammation, diseases and help your body to function at optimal levels.
It contains a mixture of healthy powdered plants such as kale, broccoli, spirulina, chlorella and more. You can also add it to your smoothies and shakes.
Keto diets are low-carb diets and because many fiber-rich foods have a high carbohydrate level, getting enough fibers from the Keto diet may be a challenge.
Adding a fiber supplement is a great way to balance your Ketogenic diet. Fiber supplements are very helpful for the constipation symptoms of a Keto diet. It is very essential to consume more water alongside to aid the reduction of constipation.
Keto diet has numerous health benefits. It is a healthy meal plan that contains natural foods to boost the body's metabolism and supply it with enough energy. However, it is important for people that intend beginning the Keto diet plan to add supplements to reduce the Keto flu and improve the nutritional value of the Keto diet.