Feb27,2024
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The ketogenic diet (keto), gaining massive popularity in recent years, involves a significant reduction in carbohydrate intake and a corresponding increase in fat intake.
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The body converts carbohydrates into glucose, the primary energy source for cells throughout the body. However, when carbohydrates are restricted in the keto diet, the body depletes its glycogen stores (stored glucose in the liver and muscles).
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Studies suggest keto can be effective for weight loss, potentially due to several factors. Keto may suppress the appetite hormone ghrelin, leading to feeling fuller for longer.
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The body burns more calories converting fat into ketones compared to converting glucose for energy.
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Keto can significantly improve blood sugar levels and insulin sensitivity, making it beneficial for individuals with type 2 diabetes or prediabetes.
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Studies are exploring the potential of keto in managing neurological conditions like epilepsy and Alzheimer's disease. However, more research is needed in these areas.
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Standard Ketogenic Diet (SKD): This is the most common type, with a typical macronutrient ratio of 70% fat, 20% protein, and 10% carbohydrates.
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This involves cycling periods of ketosis with periods of higher carbohydrate intake.
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This allows for a small amount of carbohydrates around workouts to improve performance.
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This increases protein intake to 30-35% of total calories, potentially helpful for athletes or those aiming for muscle preservation during weight loss.
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