The Keto Diet Explained: Benefits And Basics

The Keto Diet Explained: Benefits And Basics

The ketogenic diet, often referred to as the keto diet, is a low-carbohydrate, high-fat dietary approach that has gained popularity in recent years for its potential health benefits and effectiveness in weight management. In this guide, we’ll provide a clear explanation of the keto diet plan Dubai, its benefits, and the fundamental principles behind it.

What is the keto diet?

The keto diet is a nutritional plan that aims to shift the body into a state of ketosis. Ketosis is a metabolic state in which the body primarily burns fat for energy instead of carbohydrates. To achieve this, the diet drastically reduces carbohydrate intake and increases the consumption of fats and a moderate amount of protein.

The basic principles: Macros and ratios

To follow the keto diet correctly, it’s essential to understand the macronutrient ratios involved:

  • High fat: Approximately 70-80% of daily caloric intake should come from healthy fats. This includes sources like avocados, nuts, seeds, olive oil, and fatty cuts of meat.
  • Moderate protein: Protein intake should be moderate, making up about 20-25% of daily calories. Opt for lean meats, poultry, fish, and plant-based protein sources.
  • Low carbohydrates: Carbohydrate consumption is limited to about 5-10% of daily calories. This typically equates to 20-50 grams of net carbs per day. Net carbs are calculated by subtracting fiber and some sugar alcohols from the total carb count.

Benefits of the keto diet

Weight loss: One of the primary reasons people turn to the keto diet is for weight loss. When the body is in ketosis, it burns stored fat for energy, which can lead to rapid fat loss.

Improved blood sugar control: The keto diet may help stabilize blood sugar levels, making it suitable for individuals with type 2 diabetes or those at risk of developing the condition.

Enhanced mental clarity: Some people on the keto diet report improved mental focus and clarity, often referred to as “mental energy.”

Increased satiety: High-fat meals can lead to increased feelings of fullness and reduced hunger, which can aid in calorie control and weight management.

Epilepsy management: The keto diet was originally developed as a treatment for epilepsy, particularly in children with drug-resistant epilepsy. It is still used as a therapeutic option for some individuals with epilepsy.