What is Keto? Understanding the Ketogenic Diet
The ketogenic diet, commonly referred to as the keto diet, is a low-carbohydrate, high-fat diet that has gained significant popularity in recent years. It involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis. In ketosis, your body becomes incredibly efficient at burning fat for energy. It also turns fat into ketones in the liver, which can supply energy for the brain.
History and Development of the Keto Diet
The keto diet was originally developed in the 1920s as a therapeutic diet for patients with epilepsy. Researchers at the Mayo Clinic found that fasting helped reduce the frequency of epileptic seizures. However, fasting is not sustainable long-term, so they developed a diet that mimicked the metabolic effects of fasting by using high fat and very low carbohydrates. This therapeutic diet fell out of favor with the advent of antiepileptic drugs, but it has seen a resurgence in popularity due to its effectiveness in weight loss and other health benefits.
How the Keto Diet Works
The primary goal of the keto diet is to enter and maintain a state of ketosis. In ketosis, your body switches its primary fuel source from glucose (derived from carbohydrates) to ketones (derived from fat). Here’s how it works:
Reduced Carbohydrates: By limiting carbs to typically 20-50 grams per day, your body's glycogen stores become depleted. Glycogen is a form of glucose stored in the liver and muscles.
Increased Fat Intake: The majority of your daily caloric intake comes from fats, which account for about 70-80% of your total daily calories.
Moderate Protein: Protein makes up about 20-25% of your daily intake. Consuming too much protein can interfere with ketosis because the body can convert protein into glucose.
Benefits of the Keto Diet
Weight Loss: By shifting the body’s primary fuel source from carbohydrates to fats, many people experience significant weight loss.
Improved Mental Clarity and Focus: Ketones are a more efficient fuel source for the brain than glucose, leading to enhanced cognitive function.
Increased Energy: Once adapted, many people report sustained energy levels throughout the day without the crashes associated with carb-heavy diets.
Reduced Inflammation: Ketosis has been shown to reduce inflammation in the body, which can help manage chronic pain and inflammatory conditions.
Better Blood Sugar Control: The keto diet can significantly lower blood sugar and insulin levels, making it beneficial for those with type 2 diabetes.
Potential Risks and Considerations
