Ketogenic Diet and Recipes

The ketogenic diet, aka the "keto diet," is low in carbohydrates and high in good fats, and it provides you with a lot of energy. The idea of this type of diet is by eating foods that are high in fats, it will provide you with a numerous amount of energy. The idea is that by eating high-fat foods, moderate-protein, and fewer carbs., the body goes into ketosis, or the metabolic state in which ketone bodies (fat-like molecules) become the main fuel source instead of glucose. Ketogenic diets is said to be very effective at diabetes control, lowering blood glucose levels, and reducing weight when you eat about 30 grams of carbohydrates per day or below. This encourages the body to get its energy from burning body fat which produces an energy source known as ketones. The diet helps to lower the body's demand for insulin which has benefits for people with type 1 and type 2 diabetes. People on insulin will typically require smaller doses of insulin which leads to less risk of large dosing errors. The diet helps burn body fat, and therefore has advantages for those looking to lose weight, including people with prediabetes, or those otherwise at risk of type 2 diabetes. How do you add "keto diet" into your daily routine? When meal planning, you're aiming to get 70 to 75 percent of your calories from fat, 20 to 25 percent from protein, and 5 to 10 percent from carbohydrates. You're allowed to eat whole, unprocessed foods ones that are high in fat and protein, along with a few complex carbs. High-carb foods are completely cut out so say goodbye to grains, potatoes, beans, syrups, pastries, fruit, and even milk. Basically, if it tastes sweet or has an "-ose" on the end, you're going to have to ditch it. Why? Because studies have found endurance athletes who eat low-carb and high-fat burn more fat during their performances compared to their carb-eating peers. It all sounds pretty good, right? Before you drop everything, here are a few more things you should know. The keto diet was not orginally intended for weight loss or to help athletes perform better. Instead, it was created in the early 20th century to help children with epilepsy control their seizures. Before the keto diet was introduced most epileptic patients were advised to fast, but that proved to be difficult for many. It was found that eating high-fat and low-carb, it produced the same metabolic changes as the fasting approach, which meant increased liver production of three molecules (keton bodies) acetone, 3-hydroxydutyrate, and acetoacetate. It's still unclear to experts why it helps, but for now, it's working.