The ketogenic diet helps shift your body from burning glucose to burning fat in your body. Accumulated fat from poor nutrition, your body's second favorite source of energy after carbs. If you don't get enough carbs, your body automatically starts taking energy from the fat stores in your body. Thus goes the process of losing weight through the Keto diet.
The goal of the Ketogenic Diet is to create a carbohydrate starvation for your body so that it begins to break down stored fat throughout your body. By doing this, you begin to lose weight while still eating delicious foods.
When you eat a lot of carbohydrates, and it's hard to imagine our diet without them, your body uses those carbohydrates for energy and stores the leftovers in the form of glycogen or triglycerides in your fat cells.
Simply put, the excess carbohydrates that are not used during the day turn into fat.
But if you don't eat any carbohydrates that could be used for energy, your body starts to use up the fat stores and you lose weight.
Use your personalized meal plan with iKeto and eat right wherever you are. You'll be able to view your iKeto Meal Plan from any device (Mobile Phone, Tablet or PC).
A new diet with no hunger? And still lose weight?
Low Carbs High Fat diet (LCHF diet, keto diet). What are the principles?
The WHO recommends carbohydrates as the main source of energy (45-65%).
The first major study was done in 2003, where there was no statistical difference in weight loss between people on the regular and Keto diet.
A systematic review by Dena M. Bravata (Linkedin) showed that there was insufficient evidence for or against this diet. It has been noted that weight loss is not related to decreased carbohydrate intake but to caloric restriction.
A recent 2013 systematic review suggests that the Keto diet is likely unsafe, leading to a decrease in fiber intake, an increase in saturated fat intake, which is a risk factor for mortality and cardiovascular disease.
LCHF gives rapid initial weight loss at the expense of water.
The effect is most likely achieved through caloric restriction.
Low-carbohydrate diet can have side effects in the form of weakness, apathy, headaches, constipation, bad breath, there is a high probability of breakdowns, especially on fast carbs, and therefore weight gain again.
Beginning a diet should only be in consultation with your doctor, especially pregnant and lactating women, people with diabetes, and children.
The keto diet can be a game changer for people who have been trying to lose weight for years, because this style of eating practically turns your body into a fat burning machine. At the same time, dieting has a significant impact on your overall health. It can level out inflammation, balance vital hormones like insulin, and improve brain function.
Nowadays, there are a huge number of different diets. Some of them are used for medical reasons, while others are aimed at fighting excess weight. In this article, we will look at the very popular ketone diet. We will talk in detail about what this diet is, what foods are allowed under it and what it is used for.
The ketone diet is also called a low-carbohydrate diet. It gets its name from the word ketosis, which implies an increase in the level of ketone bodies in the body. Ketone bodies are metabolic products produced in the liver from free fatty acids and are directly involved in maintaining energy balance.
The essence of the iKeto diet is to reduce the level of carbohydrates coming into the body with food while increasing the level of fats. When you eat foods rich in simple carbohydrates, there is an active production of glucose. As we know, glucose is an organic compound that is the main and most universal source of energy for metabolic processes. As a result of glucose acting as the preferred source of energy, fats remain unclaimed and are stored in the body.
In the ketone diet, we reduce the amount of carbohydrates, which decreases the production of glucose. The body tries to compensate for the lack of energy by producing ketone bodies, which gradually become the main source of energy "fuel". Thus, there is a gradual reduction of fat tissue and weight loss. The important point is to maintain optimal levels of ketones, which not only does not harm health, but even helps to improve the condition of the body.
Scientists around the world agree that the Keto diet (iKeto Diet) is an excellent way to prevent diabetes. Many people who adhere to this kind of diet note an increase in mental performance, which is due to the beneficial effects of ketones on the central nervous system. There have been studies that have found the probable effect of carbohydrates on acne formation. Thus, it can be assumed that reducing their intake will have a good effect on the skin.
All of the above is by no means a complete list of the benefits of the ketone diet, as reported not only by the people who follow it, but also by various studies. However, in order not to harm the body, first of all, you need to understand the rules of nutrition in this diet.
In the Keto Diet (iKeto Diet), a person's daily diet should consist of seventy percent fat, twenty-five percent protein, and five percent carbohydrates. On average, the recommended intake of carbohydrates per day is in the range of twenty to thirty grams. However, it is worth remembering that the lower the amount of carbohydrates, the faster the active production of ketone bodies will start.
Another important point is the mandatory maintenance of water balance in the body. Thus, a person is recommended to drink at least two liters of water per day. Additionally, it is necessary to divide your daily diet into at least five meals, the interval between which is three to four hours. Snacks are prohibited, you should give up salt as much as possible.
So what is recommended to eat on the iKeto diet? Preference should be given to a variety of meat and fish, leafy greens, vegetables, dairy products, nuts, eggs, oils. Of drinks recommended water, tea and coffee without sugar.
Under strict prohibition are:
In addition, attention should be paid to limiting the consumption of such a vegetable as potatoes, due to its high starch content.
The Keto Diet (iKeto Dieta) has long been considered as one of the treatment options for epilepsy. The mechanism of action of the ketogenic diet on people with this diagnosis is not well understood, but its effectiveness has been proven in studies.
In 2014, scientists from the Scientific and Practical Center for Medical Care for Children of the Moscow Department of Health observed 50 patients suffering from refractory epilepsy, who were recommended a ketogenic diet for three months. As a result of the study, complete elimination of epileptic seizures was achieved in 18% of patients. In the rest of the subjects, the number of seizures decreased to varying degrees.
In addition, the effects of the Keto Diet have also been considered in other neurological diseases, such as multiple sclerosis, Parkinson's disease, and so on. However, these areas of its application remain under study.
Possible side effects of the Keto diet include constipation due to not drinking enough water or fiber, tachycardia, and decreased physical stamina. Most people say that all of the above are temporary and go away as soon as the body adapts to the new diet.
In rarer cases, this diet may lead to increased hair loss, dyspeptic disorders, an increase in blood cholesterol levels, skin rashes.
Contraindications to the ketone diet are various problems with the liver or gallbladder, pancreatic inflammation, taking blood glucose-lowering drugs, functional failure of the kidneys. In addition, women during breastfeeding should be cautious about this issue. However, it is worth noting that the above conditions are not a mandatory reason to abandon the diet. They only require prior consultation with a doctor.
Most studies and expert articles focus on the standard and high-protein regimens. Cyclic and target variants are less studied and recommended for athletes and bodybuilders.
The Keto diet is an eating regimen with a high percentage of fats and a minimum of carbohydrates. The body gets energy from animal foods instead of glucose. Such a diet can help lower blood sugar and insulin levels and help you lose weight.
Ketosis is the body's natural metabolic state in which fat and body fat become the main source of energy instead of glucose.
The iKeto diet cannot be called carbohydrate-free: their daily amount is 5% of the diet or 20-50 grams of product.
But to start and maintain the state of ketosis, you need to remove or reduce the amount of high-carbohydrate foods from the menu:
The main foods that go into a Keto diet:
As a snack, experts recommend eating seafood, cheese, olives, meat, hard-boiled eggs, nuts, berries, dark chocolate and small portions of leftovers from breakfast, lunch and dinner.
No diet by itself produces a long-term weight loss effect and may be harmful to health. After a temporary weight loss, people go back to their previous state, and sometimes they gain more weight than before the diet change. A safe and effective way to achieve the desired weight and maintain your health and fitness is to find a suitable lifestyle and diet scheme with the help of experts, which you can follow all the time.
Experts confirm that the iKeto diet is 2.2 times more effective for weight loss than a low-fat diet. Weight loss comes at the expense of:
The Keto regimen does not require constant calorie counting, creates a feeling of satiety, accelerates the fat burning process, and prevents fat formation.
Researchers have confirmed the benefits of the Keto diet for people with type II diabetes. In one case, 95% of patients reduced or waived medication compared with 62% of participants who followed a high-carbohydrate diet. In another, 75% of study participants had increased insulin sensitivity.
In addition, studies are underway on the possible use of ketosis to fight cancer cell formation, treat acne, childhood epilepsy, heart and brain disease, Parkinson's and Alzheimer's syndromes. But there is not yet enough scientific material collected to reach an informed conclusion.
The iKeto diet is effectively used in the therapy of type II diabetes. In other cases, the medical benefits of a low-carbohydrate diet require additional research.
Macros on the Keto diet are everything. Simply put, your body needs a certain ratio of macronutrients (carbohydrates, fats, and proteins) to maintain ketosis.
Carbohydrates should be less than 5% of your calorie intake. At the beginning of the diet, it is recommended to consume less than 20 g per day. A good ratio is 1.5 g of net carbs per 100 calories.
When following a ketogenic diet, it is the net carbohydrates that you must keep track of. This calculation is quite simple: Net Carbohydrates = Total Carbohydrates - Fiber.
For example, one cup (91 grams) of broccoli contains 6 g of carbohydrates and 2.4 g of fiber. This means that one cup of broccoli contains 3.6 grams of carbohydrates. We count pure carbohydrates because dietary fiber has no significant metabolic effect, meaning they do not raise blood sugar levels.
When carbohydrates are removed from the diet, they can easily be replaced with protein, but eating foods high in protein does not promote ketosis. To properly switch your body to using fat as fuel, the protein content must be moderate.
A moderate amount of protein is 1.2-1.7 g of protein per day per 1 kg of body weight. That is, if you weigh 70 kg, you need to consume about 85-110 g of protein per day.
Now let's talk about fat. Fat is what makes you full, gives you energy (in ketosis) and makes food taste good. For most people, this number should be 70% or more of their daily calories. Keep carbs to 20 g, eat a moderate amount of protein, and eat fat until you're full
You may overeat calories at first, but over time the Keto diet will automatically correct this. Your eating patterns and natural hunger signals will automatically adjust.
Here's a quick example of the daily macronutrient breakdown on the Keto diet at about 2,000 calories per day:
Again, the total number of calories you consume is not as important as controlling your macros. For an accurate calculation, use our Keto calculator.
The short answer to this question for most people is, "YES!" Keto diet is a healthy lifestyle that can combat many chronic diseases. Let's break down why.
For many years, a low-fat, high-carbohydrate diet rich in whole grains, fruits, and vegetables was promoted. Dietary fats, especially saturated fats, were thought to clog arteries and cause heart disease.
Unfortunately, these dietary recommendations are based on weak data. Although there are many sources that claim that keto is an unsustainable, short-term diet, history does not seem to support this.
According to modern science, there really is no need for the high-carbohydrate diet that most people are used to today (225 to 325 grams per day).
Ketosis mimics fasting, which is one of the reasons that keto is only beneficial in the short term. However, the biological benefits of fasting (dietary ketosis) can be much better for you if it takes place over a lifetime. In fact, it can literally increase your lifespan!
When calories are severely restricted or a state of ketosis is reached, there is a "cellular cleansing" of the body known as autophagy. This complex biological function leads to a more regenerated, renewed body down to the cellular level.
This is the reason why most people start a ketogenic diet. Switching to a fat-adapted metabolic state is very helpful in weight loss and will also make it easier to intuitively eat.
A Keto diet results in greater weight loss than a low-fat diet, both in healthy people and in people with conditions such as diabetes or heart disease.
One reason is that the Keto diet has the unique ability to increase satiety by positively altering levels of hunger hormones such as ghrelin.
Fat, especially at the waist, is a factor in metabolic syndrome, a group of symptoms and conditions associated with an increased risk of cardiovascular disease and diabetes. The iKeto diet reduces all five cluster conditions, including fat deposits on the waist.
The myth that dietary fat equates to higher cholesterol levels is just that - a myth! In fact, the opposite is true-the keto diet improves cholesterol levels.
One study involving obese patients showed that following a Keto diet in the long run resulted in lower levels of all heart disease risk factors:
Once you switch to burning fat as your primary source of fuel, you'll notice an increase in steady energy throughout the day. There are no more ups and downs!
This is because on Keto, blood sugar levels remain stable throughout the day. The highs and "crashes" that people usually encounter during the day are caused by sudden spikes in blood glucose levels.
As the brain changes in ketosis, the electrical impulses that cause seizures tend to calm down and sometimes stop altogether.
Numerous clinical trials have shown that ketosis reduces seizures across the board, with 24% or more patients achieving zero seizures.
According to numerous studies, a long-term Keto diet improves the prognosis of many diabetic patients. Ketosis fights insulin resistance and allows the body to use the insulin it produces again to maintain healthy blood sugar levels.
For many patients, this diet has made it possible to do away with diabetic medications altogether. Not only can it control blood sugar levels, but it can even help lower glycohemoglobin to normal levels.
In today's world, one of the leading causes of female infertility is polycystic ovarian syndrome. It is characterized by excess body fat, insulin resistance, no or delayed periods, acne, male hair growth and more.
Fortunately, Keto may be one salvation for women who suffer from this condition. In a 2005 clinical trial, there were improvements in insulin sensitivity, testosterone levels, body weight and hormone levels after 24 weeks of eating keto. Two of the 11 women in the pilot study became pregnant, although they were unable to do so before the study.
Similar results were seen in another 2006 study.
The science of Keto and acne is in its early stages, but it seems that some of the autophagic improvements caused by Keto may improve skin health and reduce acne.
Unlike many current treatments for brain-related diseases, iKeto can be incredibly effective in reducing symptoms.
The iKeto diet is being studied in conjunction with all of these brain diseases:
The Keto diet can help improve mitochondrial function (the energy source of all living cells), which is one reason why it can help with tumor shrinkage in various types of cancer.
Most important may be Keto's ability to transform brain cancer. A 2007 study showed that a Keto diet can shrink malignant brain tumors.
Also, some studies support the idea of using a Keto diet along with chemotherapy and radiation therapy.
In one animal study, using hyperbaric oxygen therapy, the ketogenic diet was able to increase survival time in metastatic cancer by almost 78%.
Several case studies of Keto and some cancers have shown significant benefits of this diet. Two pediatric cancer patients followed a ketogenic diet with 60% medium chain triglycerides (MCT) every day. One showed an incredible improvement in mood as well as a complete cure of cancer within 12 months on the diet.
In another study, a 65-year-old woman with brain cancer (glioblastoma) was completely cured of her brain tumor after two months on a Keto diet. After stopping the strict diet, the tumor returned after about 10 weeks.
10. Keto Diet Increases Longevity
As I mentioned earlier, the iKeto diet can help increase your body's overall longevity by supporting cellular regeneration through autophagy.