The ketogenic diet, explained

 

It’s official. The craze for low carb is over. 

South Beach was popular in the early 2000s, and then paleo took over in the late 2000s. But by April 2017, you can see in this Google Trend graph, a new diet that surpasses it. Celebrities like Halle Berry and Kourtney Kardashian have gone crazy for this diet. Keto devotees claim that if you ban carbs and eat a lot of fat, your body will actually start burning fat and you will lose weight and even reduce your hunger in the process.

 

But what is lost in this keto chaos:

there is no evidence that ketone diets work better than most other diets for most people who hope to lose weight.
Although keto is the latest in fad diets, it has had promising results elsewhere. It has been used since the 1920s to treat epilepsy. The results of this 2018 study have shown its potential in treating subjects with type 2 diabetes.

 

The most recognizable form of Keto dates back to the 1960s:

the Atkins nutritional approach, pushed by the late Dr. Robert Atkins. RIP.
The theory behind this diet, the carbohydrate insulin hypothesis, suggests that people are starting to burn more calories faster and burn more fat, but  several high-quality studies have debunked these claims of fat burning and fat burning. extra calories.


So, exactly what foods can people eat on keto?

People are supposed to get 5% of their calories from carbohydrates, about 15% protein and 80% fat. It means staying away from things like bread, cereals, rice, french fries. You will certainly not eat fries. And eat a lot of fish, meat, eggs , things like that.

The goal is to bring your body into a state of ketosis. So, basically, our bodies are fed mainly by glucose, that we receive carbohydrates. But when you eliminate carbohydrates and start eating a lot of fat, instead of burning glucose as fuel, your body starts to burn fat. To get into ketosis, you have to eat less than 50 grams of carbohydrate, or two slices of bread, a day.

And of course, eat a lot of fat.

Sounds simple, right? Basically, do not eat carbohydrates and the weight will come right away.
And low carb diets like keto can sometimes give people the impression in the short term, they have lost fat. When in reality it is a quick weight loss of water. The more extreme the diet, the less likely it is that a person stays on track. The average person can not stay with the keto diet for even six months. This is particularly difficult in a world with easy, over-processed and high-calorie food temptations on every street corner.When you stack very low carb diets like Atkins or keto other types of diets, in the long run people lose about the same weight as on any diet.

There are always outliers, there are always people who really do very well and you may be one of those people who really benefit from a ketogenic diet. But on average, they do not work for most people. There are hard truths about losing weight and keeping it out of the way. It’s really difficult. This takes lots of time. And while keto can do wonders for some, such as people with diabetes, the best diet is probably the one you can follow.