What is the keto diet and what does it consist of?

In recent years, a wide variety of diets have gained global popularity: the keto diet, the paleo diet, the MIND diet, and the Mediterranean diet, among many others. However, it is essential that you understand what they are, how they work, and their benefits and risks before adopting any of these. This time, at kiwilimón, we took on the task of researching the so-called ketogenic diet, one of the most popular for weight loss. So pay attention and learn everything you need to know about this type of eating, you will be surprised! You can also read: Keto diet: Would it help fight cancer?What is the keto diet? The National Cancer Institute of the United States defines the ketogenic diet as a “high-fat and low-carbohydrate (sugar) eating plan that causes the body to break down fat into molecules called ketones. Ketones circulate in the blood and become the primary energy source for many cells in the body. The ketogenic diet is used to treat certain types of epilepsy and is being studied as a treatment for some types of cancer.” So, although for many people the keto diet is a way to lose weight, for health experts it is an ideal eating plan for health issues such as epilepsy. On the other hand, Harvard University explains that the keto diet has been used to treat various conditions for centuries. For example, it notes that in the 19th century, it was used in the treatment of diabetes, while in 1920 it was an effective treatment for children with epilepsy. Like experts from other health institutions, the university emphasizes that this diet is also being evaluated as part of the treatment for diseases such as cancer, polycystic ovary syndrome, and Alzheimer’s. Additionally, the ketogenic diet is unique in its type, as while it focuses on low levels of carbohydrates, it also includes a considerable amount of fat: “the keto diet is characterized by its exceptionally high fat content, usually between 70% and 80%, while only containing a moderate protein intake,” according to Harvard University. You can also read: 6 foods you cannot eat if you are on a keto diet How does the keto diet work? In summary, the ketogenic diet consists of limiting carbohydrate intake while maintaining a moderate protein intake and increasing fat consumption. All this in order to lose weight by “depriving the body of glucose, the main energy source for the body's cells, which is obtained through carbohydrate intake,” explains Harvard University. The prestigious institution mentions that when a minimal amount of carbohydrates is consumed, this causes the body to release glucose from the liver and temporarily break down muscle to release glucose. If this process lasts between 3 and 4 days, glucose levels become depleted, insulin levels drop, and the human body begins to use fat as its primary energy source. In broad strokes, the ketogenic diet works through a very simple mechanism: it forces the body to use another energy source than the one it usually uses, glucose, by avoiding the consumption of fruits, sugars, cereals, legumes, and other sources of carbohydrates. You can also read: Keto diet for beginnersKeto diet: What do scientists say? Although currently millions of people have adopted the keto diet for weight loss and there is a large number of foods and snacks suitable for this type of diet, the reality is that it has benefits, but it also carries certain risks. So at kiwilimón, we tell you what experts say about this dietary regimen. Benefits of the keto diet Harvard University highlights that the benefits of the ketogenic diet include:Short-term metabolic changes.Weight loss.Decreased blood pressure.Lower cholesterol and triglyceride levels.Improvement in insulin resistance.Greater feeling of satiety.Decreased appetite-stimulating hormones.Increased calorie expenditure.Loss of body fat.Possible risks So far, it is known that the keto diet causes some effects on health:Flu-like symptoms, referred to as keto flu.HungerFatigue.Irritability.Constipation.Headache.Brain fog.In the long term, the following health issues have also been observed: Increased risk of kidney stones.Higher likelihood of developing osteoporosis.High uric acid levels.So before adopting the keto diet, it is most advisable to consult with a nutritionist, who will determine if this type of diet is suitable for you.