Beyond carbohydrates: discover the secrets of the ketogenic diet

Higher intake of good fats and fewer carbohydrates. This is the recipe for those who want to adopt the ketogenic diet. Check it out!

Are you one of those people who loves to discover new diets? Or are you one of those who are skeptical about so many options? Regardless of your answer, it’s worth checking out what the ketogenic diet is and what its benefits are. After all, it might be just what you’ve been looking for.

This diet can be understood as a branch of the low carb practice, given that there is a restriction on carbohydrate consumption. Are you interested? Come with us to discover the secrets of this diet.

But what is the ketogenic diet?

The ketogenic diet involves strictly restricting carbohydrates. This causes the body to produce molecules called ketone bodies, which are used as an energy source instead of glucose.

The fame of this diet lies in this point, since it can result in a greater fat burning and may be beneficial for some individuals looking to lose weight.

In this sense, permitted foods include meat, fish, eggs, low-carb dairy products, nuts, seeds, and non-starchy vegetables. On the other hand, foods rich in carbohydrates, such as bread, pasta, and sugar, are very limited.

While the ketogenic diet has been shown to be effective in weight loss and blood sugar control, those following it should always monitor their nutrient intake and ensure a variety of foods to avoid nutritional deficiencies.

How does the ketogenic diet work?

The ketogenic diet works by changing the body’s primary source of energy. Normally, the body breaks down carbohydrates into glucose for energy. In ketosis, the liver converts fats into ketone bodies, which serve as an alternative to glucose.

By significantly reducing carbohydrate intake and increasing healthy fat intake, the diet induces this metabolic state. This way, there is a greater burning of fat for energy, resulting in weight loss.

However, it is essential to maintain an adequate balance of macronutrients and micronutrients to ensure adequate nutrition. In addition, the transition to ketosis may cause temporary side effects.

To avoid any doubt, ketosis is a metabolic state in which the body, due to a significant lack of carbohydrates in the diet, begins to break down fats into ketone bodies. These substances thus become an alternative source of energy, replacing glucose. It is worth noting that this process occurs mainly in the liver.

What are the benefits of the ketogenic diet?

As with any dietary practice, the effects can vary from person to person. That said, let’s look at some of the most common benefits associated with the ketogenic diet, beyond the potential for weight loss.

1.   Blood sugar control

Of course, with the ketogenic diet there will be blood sugar control, since it involves a significant restriction of carbohydrates, generally limiting intake to around 20-50 grams per day.

Thus, we observe a decrease in blood glucose levels, as there are fewer carbohydrates available for conversion into glucose. A very positive point for those who are insulin sensitive.

Additionally, a steady and controlled intake of carbohydrates can lead to fewer fluctuations in blood glucose levels throughout the day. In this sense, there is a stability that can be beneficial for those who need to control diabetes.

2.   Improvement of lipid profile

Some research suggests that the ketogenic diet may increase levels of HDL cholesterol (good cholesterol), which is considered beneficial for cardiovascular health. In this sense, improvements are seen since HDL is involved in transporting cholesterol from the arteries to the liver, where it can be processed and removed from the body.

Additionally, the ketogenic diet can lead to a decrease in triglyceride levels, a type of fat present in the blood. This can be especially beneficial, since high levels of triglycerides are associated with a higher cardiovascular risk.

3.   Maintaining mental health

The stability in glucose levels provided by the ketogenic diet can contribute to a feeling of more constant mental energy, avoiding peaks and troughs associated with the consumption of simple carbohydrates.

Additionally, the ketogenic diet can modulate the production and action of neurotransmitters such as serotonin and dopamine, which play important roles in mood and mental health. In fact, the ketogenic diet has traditionally been used to treat epilepsy. And there is ongoing research exploring its potential benefits in neuropsychiatric disorders such as anxiety and depression.

Finally, some people report improved mental clarity and concentration after adapting to ketosis, indicating that their brains are efficiently using ketone bodies as an energy source.

It's in your hands! If you want to adopt the ketogenic diet, consult a health professional for best results. And of course, take care of your entire body, so include these essential habits for a skin care routine. Until later!