One diet trend that is on the rise is the keto diet, and because of its rapid rise to trend, many are joining the bandwagon and asking, how to do a keto diet.
If you’re wondering why this diet is going viral, widespread, and why many people are making the change to this diet, it is because of the countless testimonials, whether it may be through a youtube video, or an online article claiming that it is indeed effective.
Of course, we are here to help you understand more about the keto diet so that you can try it out for yourself and decide whether this diet is worth the switch or not.
What is the keto diet?
Let’s start off with the basics, and get to know what the keto diet really is.
Keto diet is unlike any diet you have tried, experience, or heard of, and the reason for this is because it takes a different approach to the idea of dieting. Basically what keto does is to make use of fats as the body’s main source of energy rather than sugar.
So, instead of your usual diet of avoiding carbs and focusing more on the fiber and protein as your body’s fuel, keto points more to the ‘you need to eat fat’ direction as the new source of your body’s energy.
However, keto diets were not originally created for weight loss programs and platforms, keto was first used and aimed to reduce epileptic seizures in children.
How does it work?
You should know that when you start doing the keto diet you will be placed in a state of ketosis, which is the first phase of the keto diet.
So how does this ketosis thing work? Well, our bodies are used to carbohydrates as the source of our energy, however, When you limit the number of carbs, the body resorts to the breaking down of stored fat and creates molecules called ketones that can be used as fuel, and when this happens, you start to burn more fat.
How to do keto diet?
Before we go further, we would like to remind you that people who are under medication, most especially for those who have high blood pressure and diabetes issues or complications, should first consult a doctor before indulging in a keto diet, the same goes for women who are breastfeeding.
Basically, this will just be what to eat and what not to eat.
On the ‘what to eat side’ focus more on single based ingredient foods such as meat, eggs, butter, nuts, avocados, and foods that belong to this type.
Benefits of keto diet
Helps in weight loss
There are many ways into which keto can help in weight loss, but we will explain things on a simpler note.
For starters, if your body is unable to get glucose, your liver converts body fat and fat from your diet into ketones, an alternative fuel source, which can put you in a state of ketosis.
Also, with the production of ketones which help to control appetite, this affects and suppresses ghrelin, the hormone in charge of hunger, and boosts CKK or cholecystokinin, a hormone which makes you feel full.
Protect mental health
In relation to keto diets being used to decrease seizures in children with epilepsy, there have been numerous accounts wherein it can help in preventing any mental health complications.
For a more in-depth explanation, ketones are actually considered an efficient fuel for the brain because of a type of ketone called beta-hydroxybutyrate which stimulate a receptor on cells called g-proteins. When this happens, it reduces the activation of pathways leading to inflammation, and in most chronic diseases, whether Alzheimer’s, heart disease, diabetes or cancer, inflammation is a driver.
It has been shown that a ketogenic diet is effective in improving multiple health complications such as blood glucose control and cholesterol level control, which can prevent cardiovascular diseases.
However, it is not only limited to those fields as there has been more studies and proofs that keto diets help in preventing various diseases, most especially epilepsy which has been studied extensively for years.
Types of keto diets
There are 4 types, and they are as follows:
Standard ketogenic diet (SKD)
The first type of keto is Standard Ketogenic Diet or SKD, SKD focuses primarily on proteins and fats and the intake of carbohydrates is low, this is ideal for health benefits.
Targeted keto diet (TKD)
After incorporating into your diet ketosis, you can then try the next type of diet which is Targeted ketogenic diet, or TKD.
This type of diet, allows you to have more intake of carbohydrates.
High-Protein Keto Diet (HPKD)
People find this easier than the first two types of keto diets because High-Protein Keto diet or HPKD is less strict with the carbohydrates and protein intake.
Cyclical keto diet (CKD)
Cyclical keto diet or CKD is more of a schedule based diet which lets you have ‘cheat days’ or days wherein you can not follow the keto diet.
Hopefully, we were able to shed some light on what the keto diet is and how it works. Now you have the opportunity to try the diet out for yourself and see if it works.
Maybe you would know if you would prefer this type of diet or if your body is adapting well to it, after all, weight loss and healthy lifestyle journey’s are continuous, and there will always be room for discoveries, realizations, and changes. This is what makes it more challenging and helps you grow more not only on the healthier side but on you personally as a person.
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