A ketogenic or a keto diet is a low-carb and high-fat diet that includes a moderate amount of protein. With such a diet, the body is forced to look for alternative sources of fuel instead of carbohydrates. If the body doesn’t have enough glucose and proteins, then it will use ketones, substances that the liver produces when processing fat deposits. A keto diet is easy to follow if you are able to give up bread, pasta, carrots, and potatoes.
The goal of such a diet is to induce a metabolic state called ketosis when the body burns fat for energy instead of storing it in reserve. This makes your body think that it is starving by depriving it of almost all carbohydrates.
People on a keto diet rely on fats to satisfy 70-80% of their calorie needs. They consume no more than 20-50 grams of carbohydrates per day and avoid carbs to maintain ketosis. If you mess up the ratio, the process of fat burning will quickly turn off and your body will start to burn carbohydrates and accumulate more fat as a reserve.
According to experts, a keto diet can make wonders for brain health. When your body consumes only carbohydrates, it is likely that your consciousness is easily clouded and you feel sluggish. If you cut the number of carbohydrates in your diet and add more vegetables, fruits, and protein products, this will clear your mind and improve the ability to focus.
The reason is that ketones enable the brain to balance various neurotransmitters that stimulate and relax the body.
When you eat a lot of foods with artificial additives, such as desserts and snacks, your body spends a huge amount of energy for processing. According to doctors, such processes cause serious damage to all types of cells and even the structure of DNA. If you stick to a keto diet, your body will have constant reliable sources of energy that will help you stay in good shape.
The energy level will not raise right after switching to a keto diet. According to researchers, people often go through a certain “keto-flu” while they get used to the new diet. Participants in the studies observed headaches and low energy levels, but as soon as the adjustment phase passed, the energy level significantly increased.
If you're older then 20 and still struggling with skin inflammations, one of the possible causes is the foods you eat. Everything is very simple and the more sugar you consume, the more fat production is stimulated and when it becomes too much, the pores clog. But in the keto diet, there are no sugars that can create such a situation.
When you stumble on nutritional programs, often it is weight loss that comes first in the list of benefits. Although it would be worth paying attention to other advantages. With the keto diet, you will not consume high glycemic carbohydrates and can avoid other chronic diseases, such as diabetes. There are studies confirming that the keto diet acts as a prevention of Alzheimer's disease and a number of oncological disorders.
A ketogenic diet prevents the loss of neural connections in the brain and protects brain cells from many types of injuries. If you are worried about staying sane for a long time, then reducing carbohydrates is the best way to maintain your cognitive skills.
Research confirms that a ketogenic diet reduces headaches and therefore the number of painkillers required. According to the study, ketone bodies prevent the inflammation of neurons and enhance the metabolism of the mitochondrial brain, reducing the oxidative stress of cells.
Like with everything else in life, the keto diet does have some drawbacks. One of the biggest ones is that it may lower your intake of fiber. A lack of fiber may increase your risk of constipation. A high-fiber diet is believed to help prevent various digestive disorders such as bleeding hemorrhoids, diverticulitis, stomach ulcers, and GERD.