The ketogenic diet: Keto diet

The ketogenic (keto) diet is the latest diet that has spread widely in recent years. This system stimulates the body to enter a state called "ketosis," which burns fats instead of carbohydrates to obtain energy.

This article will explain how the ketogenic diet works, what foods should be eaten or avoided, and the potential benefits and risks of following this diet.

How does the ketogenic diet work: (keto diet)?

The idea of this system is based on reducing carbohydrate consumption and increasing fats and proteins in the diet. Thus, this system leads the body to move from using sugars for energy to using fats as an energy source.

When a person eats carbohydrates in large quantities, the body converts them into glucose and uses them as an energy source. But if you follow the ketogenic diet, the amount of carbohydrates you eat is reduced, which leads to a lack of glucose in the body. When the body lacks glucose, it converts stored body fat into molecules called ketones to provide energy.

What foods should be eaten or avoided on the ketogenic diet?

High-calorie carbohydrates, such as cereals, rice, bread, pasta, sweets, soft drinks, and industrial juices, should be avoided on a ketogenic diet, as they raise blood sugar levels and prevent the body from entering a state of ketosis.

You should eat healthy fats such as olive oil, canola oil, avocados, and nuts, fatty fish such as salmon, tuna, and sardines, and healthy proteins such as meat, chicken, fish, eggs, and low-fat cheese.

Low-carb green leafy vegetables such as spinach, cabbage, celery, lettuce, cauliflower, and broccoli, and high-fiber vegetables such as zucchini, okra, and green beans should be eaten.

Products rich in saturated fats, such as processed meats, fatty cheese, butter, cream, and full-fat milk, should be avoided. Likewise, sugary foods, soft drinks, and industrial juices should be limited.

What are the potential benefits and risks of following the ketogenic (keto) diet?

Scientific studies show that the ketogenic diet can help improve blood sugar and cholesterol levels, reduce weight, and improve the body's overall health.

The ketogenic diet has several potential health benefits, including:

  Weight loss: The ketogenic diet can lead to fast and effective weight loss. The body is converted into a state of ketosis, which helps burn fat and convert it into energy.

  Improve blood sugar levels: The ketogenic diet can help improve blood sugar levels and insulin sensitivity. This is because it contains a minimal amount of carbohydrates, which helps prevent increased blood sugar levels.

  Improve overall body health: The ketogenic diet can help improve several health factors, including improving cholesterol levels and reducing the likelihood of heart disease and type 2 diabetes.

  Increase energy and focus: The ketogenic diet is a good source of energy and focus, as it increases the levels of ketones in the blood, which are a good source of energy for the brain and other vital organs.

Despite its health benefits, the ketogenic diet carries some potential risks and side effects, the most important of which are:

  Digestive disorders: Some people may experience constipation, diarrhea, nausea, and vomiting when following the ketogenic diet.

  Deficiency of vitamins and minerals: The ketogenic diet contains a tiny amount of fruits and vegetables, which can lead to a lack of vitamins and minerals necessary for a healthy body, such as vitamin C, potassium, and magnesium.

  High levels of fats in the blood: The ketogenic diet can increase the levels of triglycerides in the blood, which is a factor that increases the risk of heart disease.

 Dehydration: The ketogenic diet can lead to a loss of water and salts necessary for a healthy body, leading to dehydration and high levels of salts in the blood.

  Increased risk of gallstones: A ketogenic diet can increase the risk of developing gallstones, which causes gallstones to form.

  Bad breath: The ketogenic diet can cause bad breath due to the production of ketones in the body.

  Effects on mood and sleep: The ketogenic diet can lead to an impact on mood and sleep, such as headaches, fatigue, anxiety, and difficulty sleeping.

People who want to follow the ketogenic diet (keto diet) should obtain medical advice from a doctor before starting this diet and monitor blood ketone levels to monitor the body's health when starting the ketogenic diet. Doctors recommend regular check-ups to check the levels of ketones in the blood and assess the body's general health. It is also advised to take nutritional supplements to help compensate for any deficiency in vitamins and minerals and to drink enough water to prevent dehydration. Doctors also recommend avoiding the ketogenic diet if you have chronic health conditions such as kidney, heart disease, or diabetes. Therefore, people who want to follow the ketogenic diet should get medical advice from a doctor before starting this diet.