KETO

Keto, short for ketogenic, is a high-fat, low-carbohydrate diet that has gained popularity for its potential benefits in weight loss, improved metabolic health, and certain medical conditions. The primary goal of the keto diet is to shift the body's metabolism from relying on carbohydrates for energy to using fats as its main fuel source. This is achieved by significantly reducing carbohydrate intake and increasing the consumption of fats.

Here's how the keto diet works:

1. Low Carbohydrate Intake: The diet typically restricts carbohydrate intake to around 20-50 grams per day, significantly lower than what is commonly consumed in a standard diet. This reduction in carbs forces the body to enter a state called ketosis, where it starts breaking down fats into molecules called ketones to provide energy.

2. Moderate Protein Intake: Protein consumption is moderate on the keto diet, as excessive protein intake can be converted into glucose through gluconeogenesis, which could interfere with achieving and maintaining ketosis.

3. High Fat Intake: The main focus of the keto diet is on consuming a high amount of healthy fats, such as avocados, nuts, seeds, olive oil, and fatty fish. These fats provide the energy needed to fuel the body while in ketosis.

Why do people follow keto-

1. Weight Loss: One of the primary reasons people adopt the keto diet is for weight loss. Restricting carbohydrates forces the body to burn stored fats for energy, potentially leading to significant fat loss. Additionally, the diet may help control appetite and reduce overall calorie intake.

2. Blood Sugar Regulation: The keto diet may benefit people with type 2 diabetes or insulin resistance. With fewer carbohydrates entering the bloodstream, there is less need for insulin, which can help stabilize blood sugar levels.

3. Improved Metabolic Health: Some studies suggest that the keto diet could improve various markers of metabolic health, including triglyceride levels, HDL ("good") cholesterol levels, and markers of inflammation.

4. Epilepsy Treatment: The ketogenic diet was originally developed as a treatment for epilepsy, especially in cases where medication fails to control seizures. It has been particularly effective in children with epilepsy.

5. Neurological Conditions: There is ongoing research into the potential benefits of the keto diet for neurological conditions such as Alzheimer's disease, Parkinson's disease, and even certain brain injuries.

6. Athletic Performance: Some athletes and fitness enthusiasts explore the keto diet as an alternative way to fuel their bodies during endurance events. However, the impact on performance can vary, and adaptation to exercising in ketosis can take time.

How NOT to do the keto diet-

Dirty keto is a term used to describe a version of the ketogenic diet that focuses solely on macronutrient ratios (high fat, low carb) while paying little attention to the quality of the food sources. In other words, the emphasis is placed on hitting the right fat, protein, and carbohydrate ratios without considering the consumed foods' nutritional value, source, or overall healthfulness.

In a traditional, or "clean" keto diet, there is an emphasis on choosing healthy, nutrient-dense fats and incorporating a variety of whole foods like vegetables, nuts, seeds, and lean proteins. On the other hand, dirty keto might involve consuming highly processed and low-quality foods as long as they fit the macronutrient requirements of the diet.

For example, a clean keto meal might include a salad with plenty of leafy greens, avocados, olive oil, and grilled chicken, while a dirty keto meal might involve a fast food burger without a bun and a side of processed cheese.

While dirty keto can theoretically help someone stay in a state of ketosis due to the macronutrient ratios, it's important to consider the potential downsides:

1. Nutritional Quality: Relying on processed and low-quality foods can lead to nutrient deficiencies and may not support overall health in the long run.

2. Inflammation: Processed foods and unhealthy fats can contribute to inflammation in the body, which is counterproductive to some of the potential health benefits of the ketogenic diet.

3. Gut Health: A lack of fiber and nutrients from whole foods could negatively impact gut health and digestive function.

4. Long-Term Sustainability: Eating a diet primarily composed of processed foods is unlikely to be sustainable in the long term and might lead to the abandonment of the diet.

5. Overall Health: The ketogenic diet, when done healthfully, can provide benefits beyond weight loss, such as improved cardiovascular health and metabolic markers. These benefits are less likely to be realized with a dirty keto approach.

If you're considering the ketogenic diet, focusing on whole, nutrient-dense foods is what I recommend to support your overall health and well-being.