The ketogenic diet, popularly known as the keto diet, is a special type of diet that is low in carbs and high in fats. The aim of this type of diet is to induce nutritional ketosis, a state in which the body burns fat instead of glucose, thus helping with weight reduction.

Key Words to Understand in the Keto Diet

Ketosis

Ketosis is a  procedure that forces the body to use fats as body fuel when you do not have enough carbohydrates. The liver breaks down these fats into ketones and releases them to the bloodstream, which the body uses as fuel to produce energy.

Ketoacidosis 

Ketoacidosis occurs when the body breaks down proteins and fats too rapidly on impulse when it thinks it is starving.

Ketones 

Ketones are substances made by your body if your cells do not have enough glucose, which is the main source of energy, and they are found in either blood or urine. High amounts could be indicative of diabetic ketoacidosis which may result in a coma or death.

Symptoms of Excessive Ketones

  • Drastic weight loss.
  • Too much thirst.
  • Dyspnea – shortness of breath.
  • Abdominal pain.
  • Nausea, fatigue, and sometimes vomiting.
  • Urinating more frequently than usual.
  • Pain in the muscles.

Benefits of a Keto Diet

It Helps with Weight Loss.

According to scientific research, a keto diet yields the same results as a low-fat diet regarding weight loss. It has been proven that weight loss following a fat-intense diet is more long-term than achieved from a fat deficit. Before starting a ketogenic diet, you should first consult a professional doctor or nutritionist to curate a custom keto meal plan based on your body and health needs.

It Gives You Higher Energy Levels.

Carbohydrates cause your blood sugar levels to go up and down throughout the day, depending on the nutritional composition. This spike in blood sugar is risky to your health. Once you reduce carb intake, which is the role of a keto diet, you will get a consistent supply of energy all through, keeping you more active. However, you may get fatigued before your body adjusts to reduce carbs when you start.

It Reduces Your Risk of Heart Disease.

A high-carb diet causes visceral fat to cling onto the abdominal cavity under the skin and around your body organs. This fat in the long term could put you at high risk of getting heart disease or heart failure. Through a keto diet plan, you burn all fats stored around that area, thus resulting in a healthier heart. It is more effective if you use it in the long term.

It Improves Skin and Body Composition.

Excessive carbs and processed foods are a major cause of acne and other skin problems. Cutting them off your diet combined with drinking lots of water will significantly improve your skin. By reducing body fats, the keto diet causes an increase in lean body mass, which makes you look much leaner and fit.

It Reduces Blood Pressure, High Cholesterol, and Diabetes.

A low carb intake reduces blood sugar levels, reducing diastolic blood pressure risk. Excess fat is linked to prediabetes and type 2 diabetes due to irregular insulin and blood glucose levels. A keto diet drastically reduces your chances of suffering from it. It also reduces the levels of bad cholesterol in your body.

It May Treat and Reduce the Risk of Certain Cancers.

The keto diet can be used alongside radiation and chemotherapy to treat some cancers. It causes more oxidative stress in cancer cells than normal cells, making them die. A recent study has shown that it lowers the risk of insulin complications, which sometimes cause certain types of cancers.

It May Protect Brain Function and Reduce Seizures and Epilepsy.

Ketones generated during ketosis provide neuroprotection, protecting and strengthening your nerve and brain cells. It may also shield you from conditions like Alzheimer’s disease or slow down its progression. A keto diet can reduce seizures in epileptic people by regulating how your body uses energy, especially if other treatments have failed to work on them.

The Bottom Line

Most people adopt a ketogenic diet for weight loss and leaner waistlines; however, it has much more health benefits to your body. When combined with self-care practices like drinking water and exercising frequently, you could reap the long-term effects of a healthier life with the keto diet.