Health & Life

What is the Keto Diet? Principles and Benefits Explained.

The Keto diet is a popular and effective way to lose weight and improve your health. This low-carb, high-fat diet has helped many people achieve their weight loss goals and enhance their overall well-being. However, in Vietnam, the Keto diet is still not well understood by the general public. There is a lack of awareness about the principles and specifics of this dietary approach.

Administrator

2 August, 2024

The Keto diet is a popular approach to weight loss and improved health. It involves a strict reduction in carbohydrate intake, with a focus on consuming healthy fats and adequate protein. The standard Keto diet consists of 5% carbohydrates, 20% protein, and 75% fat. There are also variations such as cyclic Keto, which includes 5 days of standard Ketogenic eating followed by 2 days of higher carbohydrate intake. The targeted Keto diet allows for additional carbohydrates when engaging in intense exercise, and the high-protein Keto diet consists of 60% fat, 35% protein, and 5% carbohydrates. There is also the restricted Keto diet (RKD), a very low-carb approach used specifically for cancer treatment.

1What is the Keto Diet?

The Keto diet is a nutritional approach that aims to reduce carbohydrate consumption while increasing the intake of healthy fats and protein. This shift in macronutrients induces a metabolic state known as ketosis, where the body burns fat for energy instead of glucose. As a result, weight loss occurs, and there are additional health benefits, including reduced risk of heart disease, diabetes, and cancer.

To follow the Keto diet effectively, it is crucial to keep daily carbohydrate intake below 5% of calories (around 30-50g), while maintaining fat intake between 65-76% and the remainder from protein sources. This means a focus on green, leafy vegetables, which are carb-free, as well as fibrous options like beans, cucumbers, and root vegetables. Lean meats, eggs, and dairy should be consumed in moderation, with a focus on one type at each meal rather than combining them.

It is also important to limit certain foods, such as nuts, coconut milk, and high-carb vegetables, to maintain the desired macronutrient ratios. When followed correctly, the Keto diet can lead to significant weight loss, with some people losing up to 6-7kg in a month.

2Is the Keto Diet Good for You?

Promotes Significant Weight Loss: The Keto diet is highly effective for weight loss and helps prevent weight gain. It boosts fat burning, reduces calorie intake, and increases satiety compared to other diets. Research shows that Keto dieters lose weight 2.2 times faster than those on a low-fat, calorie-restricted diet, with improved triglyceride and HDL cholesterol levels.

Prevents Diabetes: The Keto diet increases insulin sensitivity, aiding in burning excess body fat. This is crucial in managing diabetes, prediabetes, and metabolic syndrome. A study found that the Keto diet improved insulin sensitivity by up to 75%. Additionally, 95.2% of the Keto group reduced or eliminated diabetes medication, compared to 62% in the high-carb group.

Supports Brain Function: The Keto diet has been successfully used to treat epilepsy in children and is being studied for its potential benefits in other brain disorders. It has been shown to reduce seizures by over 50% in more than half of children with epilepsy and has completely stopped seizures in 16% of cases. Its effects on Alzheimer’s and Parkinson’s diseases are also being investigated.

3Principles for Quick Weight Loss with Keto

To ensure effective and safe weight loss with the Keto diet, it is essential to follow these principles:

– Carbohydrate Estimation: Estimate your daily carbohydrate intake (100-150g/day). Achieve this by consuming whole grains, fiber-rich fruits and vegetables, and avoiding processed, high-fat, and starchy foods.

– Include Healthy Fats: Along with the above, incorporate beneficial fats like avocado, olive oil, nuts, and full-fat dairy to ensure satiety and adequate nutrition.

– Intermittent Fasting: Practice intermittent fasting by consuming meals and then fasting for a period. This helps reduce snacking and promotes a healthier eating pattern.

47-Day Keto Diet Plan to Burn Fat

Day 1: Start your day with bacon, eggs, and tomatoes. For lunch, enjoy a chicken salad with olive oil and a small amount of cheese. End the day with asparagus-wrapped salmon and butter.

Day 2: Breakfast consists of fried eggs with tomatoes, basil, and goat cheese. For lunch, have almond milk, peanut butter, cocoa powder, and stevia-sweetened smoothie. Dinner is indulgent with meatballs, cheddar cheese, and vegetables.

Day 3: Begin with a rich, fatty smoothie in the morning. Lunch is a shrimp salad with olive oil and avocado. Dinner is pork with Parmesan cheese, broccoli, and a small salad.

Day 4: Breakfast is eggs with butter, salsa, onions, and spices. Lunch consists of a handful of almonds, celery with guacamole, and salsa. Dinner is chicken with pesto sauce, cheese, and vegetables.

Day 5: Enjoy a snack of plain yogurt with peanut butter, cocoa, and stevia. Lunch is beef stir-fry with vegetables cooked in coconut or olive oil. Dinner is a hamburger with bacon, eggs, and cheese.

Day 6: Breakfast is fried eggs with ham, cheese, and vegetables. Lunch includes ham, sliced cheese, and your choice of nuts. Dinner is white fish, eggs, and spinach cooked in coconut oil.

Day 7: Start with fried eggs, bacon, and mushrooms for breakfast. Lunch is a hamburger with cheese and salsa. End the day with a beef steak and egg salad.

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5Important Considerations for the Keto Diet

Suitability: The Keto diet is ideal for overweight or obese individuals and those with metabolic disorders. However, it may not be suitable for professional athletes, individuals with a history of kidney or liver disease, digestive issues, or those taking medication for diabetes or high blood pressure. It is also not recommended for children, pregnant or breastfeeding women, and individuals who have undergone abdominal fat-reduction surgery.

Foods to Avoid: Stay away from beans, sugary foods, starchy foods, and unhealthy fats (e.g., mayonnaise). Alcohol and most fruits are also off the menu, except for a few choices like avocados, strawberries, and blueberries.

Foods to Include: Focus on fatty fish (salmon, mackerel, tuna, sardines), meats (beef, sausage, bacon, chicken), nuts and seeds (almonds, walnuts, flaxseeds, pumpkin seeds, chia seeds), healthy oils (extra virgin olive oil, coconut oil, butter), unprocessed cheese (cream, cheddar, mozzarella), and low-carb vegetables (leafy greens, tomatoes, onions, bell peppers).

Remember to combine this diet with regular exercise and adequate rest for optimal health and well-being.

With this information and the provided guidelines, you can successfully lose weight with the Keto diet. Stick to the principles, and you’ll soon achieve a healthier and more attractive body. Good luck on your journey!

Source: Sức khỏe và Đời sống Newspaper

Frequently asked questions

The keto diet is a high-fat, adequate-protein, low-carbohydrate diet. The central idea is to shift the body’s energy source from glucose (derived from carbohydrates) to ketones (derived from fats). This shift occurs when the body enters a state of ketosis, which is achieved by reducing carbohydrate intake and replacing it with healthy fats.

By reducing carbohydrate consumption, the body is forced to look for alternative energy sources. It begins to break down stored fat into ketone bodies, which can be used for energy. This process is known as ketosis. During ketosis, the body becomes extremely efficient at burning fat, leading to weight loss and various other potential health benefits.

The keto diet has been associated with a range of potential benefits, including weight loss, improved blood sugar control, enhanced energy levels, better appetite management, and positive impacts on certain health markers, such as reduced triglyceride and blood glucose levels.

Focus on consuming high-fat, low-carb foods. This includes healthy fats like avocados, nuts, seeds, olive oil, and coconut oil. You can also eat protein-rich foods like meat, fish, and eggs, as well as low-carb vegetables like leafy greens, broccoli, and cauliflower. Dairy products are also allowed in moderation, as long as they are low in carbs.

You should limit or avoid high-carb foods, including grains, sugar, most fruits, starchy vegetables (like potatoes and corn), and processed foods. These foods can hinder the state of ketosis and prevent you from achieving your desired results.

When followed correctly and under the guidance of a healthcare professional, the keto diet is generally safe for healthy individuals. However, it is always recommended to consult with your doctor before starting any new diet, especially if you have an underlying health condition.

When first starting the keto diet, some people may experience a set of symptoms known as the ‘keto flu,’ which includes fatigue, headache, nausea, and mental fog. These symptoms are usually mild and temporary. Ensuring proper hydration and electrolyte intake can help alleviate these side effects.

The duration of the keto diet depends on your individual goals and health status. Some people use it as a short-term strategy for weight loss, while others adopt it as a long-term lifestyle choice. It’s important to work with a healthcare professional to determine the appropriate timeframe for your specific needs.