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The ketogenic diet, also known as the “keto” diet, has become one of the most popular diet trends in recent years. In this article, we will delve into the secrets of this diet, discuss the process of ketosis, and analyze who may benefit from the ketogenic diet.
What is the ketogenic diet? the “keto” diet under the microscope
The ketogenic diet is an eating plan that focuses on drastically reducing carbohydrate intake and increasing fat intake. The main goal of this diet is to put the body into a state called ketosis, in which the body switches to burning fat as its main source of energy.
What is ketosis?
Ketosis is a metabolic process that occurs when blood glucose levels are very low and the body begins to burn fats for energy. This process produces ketone bodies, which provide an alternative source of fuel for the brain and muscles. Getting the body into a state of ketosis is a key goal of the ketogenic diet.
Ketogenic diet – indications
The ketogenic diet was originally developed as a therapy for epilepsy patients, especially those for whom medications were not effective. Nowadays, however, it has a much wider application. The ketogenic diet can be used to:
- Weight reduction
- Controlling blood sugar levels in people with type 2 diabetes
- Treatment of epilepsy, especially in children
- Treating certain neurological conditions such as Alzheimer’s and Parkinson’s disease
- Improving cholesterol levels and lowering the risk of heart disease
Who can the ketogenic diet help?
The ketogenic diet can benefit different groups of people, but it is not suitable for everyone. People who can benefit from this diet include:
- People who are overweight or obese and want to lose weight
- People with type 2 diabetes
- Patients suffering from epilepsy
- People with neurological diseases
- People who want to improve their heart health and lower their risk of cardiovascular disease
Ketogenic diet and weight loss
One of the main reasons people choose the ketogenic diet is to lose weight effectively. This diet leads to rapid weight loss, mainly by burning stored fat as an energy source. However, you must remember that the ketogenic diet is demanding and is not suitable for everyone. Consultation with a doctor or dietitian is always recommended before starting.
Principles of the ketogenic diet. what to eat on “keto”?
The basic principle of the ketogenic diet is to limit carbohydrate intake to approximately 5-10% of daily caloric intake, while fats constitute approximately 70-75% and proteins 15-20%. For many people, this means giving up products rich in carbohydrates, such as bread, pasta, rice, as well as sweets and carbonated drinks. Instead, the “keto” diet focuses on fatty sources of meat, fish, eggs, nuts, seeds and low-carb vegetables.
Ketogenic diet – sample menu
Here is a sample menu for a person following a ketogenic diet:
- Breakfast: Egg, bacon and spinach omelette, served with avocado.
- Lunch: Salad with chicken, broccoli, walnuts and olive oil dressing.
- Dinner: Baked salmon with garlic butter and asparagus.
- Snacks: Low-carb nuts such as almonds or hazelnuts.
Your suggestions
If you are about to start a ketogenic diet, it is always worth consulting with your doctor or dietitian to make sure this is the right eating plan for you. This diet can bring many health benefits, but it also requires careful control and awareness of what you eat.
Recommended articles
If you are interested in the topic of the ketogenic diet, we recommend that you read our other articles on the subject:
- “Ketogenic diet for beginners – how to start?”
- “Ketosis – is it safe for health?”
- “Ketogenic diet and strength training – is it a good combination?”
The ketogenic diet can be an effective tool in both losing weight and improving health, but it is important to use it appropriately and under the supervision of a specialist.