Keto is short for ketogenic – a low-carb, high-fat diet very similar to Banting. For those of us not familiar with the eating plan, here, courtesy of Healthline, are the basics.
The key factor in this diet is that by drastically reducing carbohydrate consumption and replacing it with fat, your body goes into a metabolic state known as ketosis which burns fat for energy as opposed to the sugar it would have derived from carbohydrates previously. It can, therefore, cause huge reductions in blood sugar and insulin levels, along with other health benefits.
There are a few different options to choose from, so you can select whatever best suits your lifestyle:
- Standard ketogenic typically contains 75% fat, 20% protein and 5% carbs
- Cyclical ketogenic involves higher carb days, so you might do 5 ketogenic days, followed by 2 high-carb days
- Targeted ketogenic has you add carbs around workouts
- High-protein ketogenic is similar to the standard, but the ratio for protein is higher, often around 35% – which is when knowing where to find the best quality meat Cape Town has to offer comes in very handy – with fat at 60% and carbs at 5%
- While the diet is adopted by many for weight loss, some studies show (although more extensive research is still needed) that there are also a number of other health benefits associated with it.
- It can boost insulin sensitivity and cause fat loss which helps people with type 2 diabetes or prediabetes
- By improving risk factors like body fat, cholesterol, blood pressure and blood sugar, it can help with heart disease
- It is currently being trialled to treat several types of cancer and to slow tumour growth
- It may reduce symptoms of Alzheimer’s disease and slow its progress
- It has been found to help improve symptoms of Parkinson’s disease
- It may play a role in polycystic ovary syndrome as it reduces insulin levels, and
- It may help with brain injuries by reducing concussions and aiding recovery
If you want to adopt a keto diet, what food should you avoid and what food can you eat?
In short, say NO to: carb-based foods like grains, sugars, legumes, rice, potatoes, sweets, juice and even most fruits. And say YES to: meat, fish, eggs, butter, nuts, healthy oils, avocados and plenty of low-carb veggies.
Keto may work as an eating plan for some, but not for others – regardless, however, of which eating plan you choose to follow, a healthy component will always be protein, and for that you can always turn to leading wholesale meat suppliers N1, for the best quality meat Cape Town (please link to Home page) and Johannesburg has to offer.