The keto diet, or as it is known as the keto diet, is one of the most important ways to lose weight and get an ideal figure and a healthy body. It contains a high percentage of fat and protein with a small amount of carbohydrates. If you have not heard of it before, now you will know all the information related to it. What does the word keto mean? How difficult is this keto diet to implement? What does the keto diet include? Are its results effective and guaranteed?
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What does the keto diet include?
What distinguishes the keto diet is that this system relies on small amounts of carbohydrates in food, with a high percentage of fats and proteins.
Where the proportions range in food are as follows:
v Fat: its percentage in the keto diet ranges between (60-80)%.
v Protein: its percentage in the keto diet ranges between (15-25)%.
v Carbohydrates: their percentage is low in the keto diet, about (5-15)%.
You can also follow another type of keto diet, by eating only fats and proteins and completely abstaining from carbohydrates for a period of 5 days.
Then eat fats and protein with a little bit of carbohydrates for the last two days of the week.
What is the reason for naming the keto diet by this name?
The name of the keto diet came from the word ketones, so what are these molecules?
When you stop consuming carbohydrates, the body will look for another source of energy.
This is done by relying on fats instead, as the body sends those fats that you have eaten to the liver to produce molecules called Ketones.
The liver then pumps the ketones into the blood to be used as an alternative energy source to glucose.
Also, when your blood is full of these molecules (ketones), you are in a state called ketosis.
Why don't you feel hungry with the keto diet?
Because the keto diet and its high levels of slow-absorbing fats lead to:
1- Reduces the secretion of the hunger hormone Ghrelin.
2- Increases the secretion of the satiety hormone Leptin.
What are the benefits of the keto diet?
The keto diet has proven results and many benefits that are not limited to weight loss. Learn about the most important things it does for your health:
1) Weight loss: The keto diet is very effective in reducing weight in a short period.
2) A suitable diet for diabetics: the keto diet is effective in lowering blood sugar and increasing insulin receptor sensitivity.
3) Reducing heart disease: by reducing the level of sugar and cholesterol in the blood, and thus reducing its risks to the heart and blood vessels.
4) Reducing the frequency of epileptic seizures.
5) Reducing the risk of some types of cancer.
6) A helpful role in the treatment of polycystic ovary: through its role in the treatment of insulin resistance.
When does your weight loss begin when you follow the keto diet?
Generally, you will find a significant decrease in your weight within 10 days or two weeks, and you may not notice your weight decrease until three weeks have passed.
The speed of your weight loss when following the keto diet depends on:
1) The amount and type of carbohydrates you eat as well as fats on the keto diet.
2) The type of exercise you practice, its intensity, and the number of times it is repeated daily.
3) How much you weigh when you start following the keto diet.
Is it difficult to apply the keto diet?
We know that applying the keto diet may seem a little difficult, especially with the difficulty of abstaining from eating carbohydrates found in sweets and sweet drinks.
What also increases its difficulty is the need to exercise several times during the day and week, you may find it exhausting.
But these troubles will definitely be crowned with success and benefit. Likewise, your body will get used to the keto diet within days, and you will not find difficulty except in the first days of applying keto.