What is fat? .ketogenic diet - or a keto diet - is a diet low in carbohydrates and high in fat. This can be effective for weight loss and for a specific health condition, which has been done in several studies.
This keto diet is especially useful for losing excess body fat without feeling hungry, as well as for improving type 2 diabetes or metabolic syndrome.
1. What is the keto diet?
On a keto diet, you dramatically reduce your intake of carbohydrates, also known as carbs, in order to burn fat as fuel.
In this beginner's guide, you'll learn everything you need to know about the ketogenic diet, including how to get started to achieve optimal results safely and effectively.
Customizable doses
This keto diet is a diet that is restricted to eating carbohydrates and has many potential health benefits.This keto diet for weight loss has increased.
When you eat very low carbs, your body starts burning fat as fuel.
Saturated fats such as butter, ghee, coconut oil and lard are the best choices for frying and frying. These fats are heat-resistant and do not oxidize at high temperatures, as do the less stable polyunsaturated fats in vegetable oils and seeds.
Some monounsaturated fats, such as olive oil, are also good choices for cooking at high temperatures, as they remain fairly stable when heated.
It is best to avoid the use of high-PUFA vegetable oils when cooking at very high temperatures. When heated, these fats are more likely to be oxidized or damaged.
Virgin (unrefined) avocado oil, which is rich in monounsaturated fats, oxidizes slightly when exposed to high temperatures.
Currently, evidence suggests that vegetable oils are probably suitable for cooking over low heat for short periods of time.
But to reduce any risk, we recommend cooking with butter, lard or other thermostable fat and using avocado oil to make salad dressings, mayonnaise or other spices that do not require heating.
3. Keto results
- How can it benefit you?
- weight loss
- type 2 diabetes
- metabolic health
- type 1 diabetes
- fatty liver disease
If you're wondering what results you can expect from a keto diet, the answer depends on how strict you are and a number of other factors.
Evidence shows that keto diets help with weight loss, blood sugar control, and many other health conditions. But even the results of the most carefully conducted study are the average of what each participant experienced.
This means your keto experience will be unique. Weight loss and health improvements can be sudden and significant or slow but permanent.
Almost without exception, what you can expect from keto is to eat foods you enjoy without feeling hungry or counting calories. If your diet is easy, enjoyable, and provides adequate nutrition, you are more likely to follow it long-term to lose weight, improve your health, and maintain these benefits.
What benefits can you get from switching to the keto diet? A lot, maybe.
Weight loss without hunger
Science shows that low-carb, high-ketone diets are often effective for weight loss.
In fact, more than 30 high-quality scientific studies show that low-carb and keto diets result in greater weight loss compared to other diets.
Why are keto diets so good for weight loss? As discussed earlier, ketosis lowers insulin levels and facilitates access to body fat.
Another reason may be that keto diets help people eat less naturally because they feel fuller.
