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INTRODUCTION

The name of the keto diet is derived from the process of ketosis. During ketosis, stored body fat is broken down to produce energy. When we consume less than 50 grams of carbohydrates in a day, it causes a drop in blood sugar levels. This blood sugar is the preferred source of fuel for the body. Eventually, the body starts using fat and protein to produce energy, leading to weight loss.

The keto diet emphasizes on consumption of high-fat foods and severely cutting down on high carbohydrate foods. In the keto diet, 60% to 80% of the calories should come from fat, and carbohydrates are restricted to less than 50 grams each day. Also, only moderate amounts of protein are consumed.

The keto diet gets its name from the ketosis process. Energy is created during ketosis by metabolizing body fat that has been stored. Blood sugar levels decline when we eat less than 50 grams of carbohydrates each day. The body prefers to use this blood sugar as its primary fuel source. Fat and protein are eventually used by the body to produce energy, which causes weight loss.

The keto diet places a strong emphasis on eating meals high in fat while drastically reducing those heavy in carbohydrates. In the keto diet, 60% to 80% of the calories should come from fat, and carbohydrates are restricted to less than 50 grams each day. Also, only moderate amounts of protein are consumed.

Benefits of Keto Diet

1. Weight Loss

The keto diet is known to help people lose weight fast. Ketosis occurs when the body’s primary source of fuel switches from glucose (a type of sugar) to fat. Ketones are released by the liver and are then stored in fatty tissues including the brain, heart, kidneys, liver, muscles, and pancreas. Ketosis produces fewer hunger hormones and cravings, while causing the body to burn fat instead of carbs. In addition, studies have shown that ketogenic diets may improve insulin sensitivity and blood pressure, and they can help fight cancer and even reduce inflammation.

2. Brain Health

A keto diet helps protect the brain from damage caused by high blood sugar levels associated with diabetes. A study published in the journal Neurology found that diabetic patients who followed a low-carbohydrate diet had significantly reduced rates of cognitive decline over time compared to those who continued eating a standard American diet.

3. Heart Health

Research shows that following a keto diet can lower bad cholesterol and increase good cholesterol. A study conducted at Johns Hopkins University School of Medicine showed that participants who consumed a keto diet experienced significant improvements in their cardiovascular risk factors, including decreasing triglycerides, increasing HDL cholesterol, and reducing belly fat.

4. Anti-Inflammatory Properties

Ketosis triggers the release of anti-inflammatory compounds called ketone bodies. These molecules have been proven to inhibit the production of inflammatory cytokines, which are chemicals produced by cells involved in immune responses. Inflammation is linked to many chronic conditions, including obesity, cardiovascular disease, and cancer.

5. Cancer Prevention

A keto diet has been shown to trigger autophagy, a natural cellular process that kills tumor cells. Autophagy helps prevent cancerous tumors from developing and spreading throughout the body.

6. Energy Boost

When we eat foods rich in carbohydrates, our blood sugar levels rise rapidly. When this happens, the pancreas releases insulin to convert these complex carbohydrates into simple ones, like glucose, so they can enter our cells and provide us with energy. However, if we don't produce enough insulin or if we become resistant to its effects, our blood sugar rises again soon after eating, leading to a vicious cycle of highs and lows.

In contrast, when we follow a keto diet, we avoid consuming carbohydrates. Instead, we rely primarily on fats and protein for energy. Our bodies metabolize these two macronutrients much differently than carbs do. Fats are burned slowly for long-term energy, whereas carbs are burned quickly for short bursts of energy. Because of this, ketosis forces the body to use its own fat stores as energy rather than relying on external sources. As a result, we feel full longer between meals and require less food to sustain ourselves.

Remember that there are different ways to create a keto diet plan from local food available around you.