The Ketogenic Diet: What It Is, Why It’s Popular, and How It Could Benefit You

[CharlieH]

 

In the world of diets, the ketogenic diet—or keto for short—has become a buzzword, attracting many who want to lose weight, improve energy levels, or even manage certain health conditions. But what exactly is the keto diet, why has it become so popular, and what are the benefits (and myths) you should know before trying it out?

What is the Ketogenic Diet?

The ketogenic diet is a high-fat, moderate-protein, and low-carbohydrate diet designed to put your body into a state called ketosis. Normally, your body relies on carbohydrates for energy, but when carbs are limited, your body shifts to burning fat for fuel instead. This process creates molecules called ketones, which your body uses as an alternative energy source.

To put it simply, when you follow the keto diet, you restrict your carbohydrate intake (usually to about 20-50 grams per day) and replace it with healthy fats, along with moderate amounts of protein. This drastic reduction in carbs is what allows your body to enter ketosis, a metabolic state that can have a range of health benefits.

Why Is the Ketogenic Diet So Popular?

The keto diet has gained popularity for several reasons:

1. Weight Loss: Many people turn to keto to help shed pounds. By cutting carbs and increasing fat intake, the body burns fat for energy, which can lead to weight loss. It also helps reduce appetite and promotes fat loss, especially from the abdominal area.

2. Improved Mental Clarity and Energy: Some followers of the keto diet report better focus, clearer thinking, and sustained energy levels throughout the day. This is because ketones provide a more stable and efficient source of fuel for the brain compared to glucose from carbs.

3. Health Benefits: The ketogenic diet has been linked to a number of health benefits, including better control of blood sugar, lower triglycerides, and reduced risk factors for heart disease. It’s also used to treat certain medical conditions, such as epilepsy, where it has shown to reduce the frequency of seizures.

4. Flexibility: While keto might sound restrictive, there are plenty of keto-friendly foods that allow for delicious, satisfying meals. From avocado and cheese to eggs and bacon, there are plenty of options to suit different tastes.

Common Myths About the Ketogenic Diet

As popular as the ketogenic diet has become, there are still some myths and misconceptions floating around. Let’s clear them up:

Myth 1: “You’ll Miss Carbs Too Much”

It’s true that the keto diet is low in carbs, but this doesn’t mean you’ll be deprived. Many keto followers find that they no longer crave carbs after a while. With plenty of healthy fats (like avocado, olive oil, and nuts) and protein-rich foods (like meat, eggs, and cheese), the diet can be very filling, reducing hunger and cravings.

Myth 2: “Keto is Just a Fad Diet”

While the ketogenic diet has certainly become a trend in recent years, it’s actually been around since the 1920s, originally developed as a treatment for epilepsy. Today, it’s supported by scientific research for its benefits in weight loss, metabolic health, and even some neurological conditions.

Myth 3: “It’s Unhealthy to Eat So Much Fat”

The keto diet emphasizes healthy fats like olive oil, coconut oil, fatty fish, and avocados. These fats can actually support heart health and provide a stable energy source. The key is focusing on quality fats and avoiding trans fats or processed oils.

Myth 4: “You’ll Lose Muscle on Keto”

While the keto diet promotes fat loss, it doesn’t mean you’ll lose muscle mass. The high-protein intake on keto helps preserve lean muscle. Plus, when your body burns fat for fuel, it tends to spare muscle tissue. Regular strength training can further help maintain muscle mass.

Benefits of the Ketogenic Diet

1. Weight Loss: One of the main reasons people try keto is for weight loss. By reducing carb intake and switching to fat as the main fuel source, many people experience significant fat loss. The keto diet helps keep hunger at bay, which makes it easier to stick to a calorie deficit.

2. Better Blood Sugar Control: The keto diet has been shown to lower blood sugar levels and improve insulin sensitivity. This can be especially helpful for those with type 2 diabetes or prediabetes, though anyone interested should consult a healthcare provider before starting.

3. Increased Energy and Focus: After an initial adjustment period, many people report feeling more energized and mentally clear. Ketones provide a steady source of energy to the brain and body, without the blood sugar spikes and crashes associated with a high-carb diet.

4. Reduced Inflammation: Some studies suggest that the keto diet can help reduce inflammation in the body, potentially benefiting those with inflammatory conditions such as arthritis or autoimmune disorders.

What Do People Eat on a Keto Diet?

On the ketogenic diet, the majority of your daily intake will come from healthy fats, with moderate protein and minimal carbs. Here are some examples of what a typical day on the keto diet might look like:

 

• Breakfast: Scrambled eggs cooked in butter with avocado and spinach.
• Lunch: Grilled chicken with a side of mixed leafy greens and a dressing made from olive oil.
• Dinner: Baked salmon with roasted broccoli and a generous serving of mashed cauliflower.
• Snacks: Almonds, cheese, or a handful of olives.

 

The ketogenic diet has gained immense popularity, not just as a weight loss tool but for its potential health benefits. By shifting your body’s metabolism from burning carbs to burning fat, keto can help with weight loss, mental clarity, and improved energy levels. While it may not be for everyone, many people find success on the diet by focusing on healthy fats and cutting out processed carbs. If you’re thinking about trying keto, it’s always a good idea to consult with a healthcare professional to ensure it’s the right fit for your health goals.

 

So, whether you’re looking to lose weight, boost energy, or simply try something new, the ketogenic diet offers an interesting approach with plenty of potential benefits!

 

How to do it Correctly ! 

 

 

[KhunLA]

Works for me 

[flyingtlger]

Keto definitely works but hard to maintain, especially in Thailand.

I switched to a Mediterranean type diets, much more variety.

Works well for me....

[newbee2022]

22 hours ago, CharlieH said:

 

 

In the world of diets, the ketogenic diet—or keto for short—has become a buzzword, attracting many who want to lose weight, improve energy levels, or even manage certain health conditions. But what exactly is the keto diet, why has it become so popular, and what are the benefits (and myths) you should know before trying it out?

What is the Ketogenic Diet?

The ketogenic diet is a high-fat, moderate-protein, and low-carbohydrate diet designed to put your body into a state called ketosis. Normally, your body relies on carbohydrates for energy, but when carbs are limited, your body shifts to burning fat for fuel instead. This process creates molecules called ketones, which your body uses as an alternative energy source.

To put it simply, when you follow the keto diet, you restrict your carbohydrate intake (usually to about 20-50 grams per day) and replace it with healthy fats, along with moderate amounts of protein. This drastic reduction in carbs is what allows your body to enter ketosis, a metabolic state that can have a range of health benefits.

Why Is the Ketogenic Diet So Popular?

The keto diet has gained popularity for several reasons:

1. Weight Loss: Many people turn to keto to help shed pounds. By cutting carbs and increasing fat intake, the body burns fat for energy, which can lead to weight loss. It also helps reduce appetite and promotes fat loss, especially from the abdominal area.

2. Improved Mental Clarity and Energy: Some followers of the keto diet report better focus, clearer thinking, and sustained energy levels throughout the day. This is because ketones provide a more stable and efficient source of fuel for the brain compared to glucose from carbs.

3. Health Benefits: The ketogenic diet has been linked to a number of health benefits, including better control of blood sugar, lower triglycerides, and reduced risk factors for heart disease. It’s also used to treat certain medical conditions, such as epilepsy, where it has shown to reduce the frequency of seizures.

4. Flexibility: While keto might sound restrictive, there are plenty of keto-friendly foods that allow for delicious, satisfying meals. From avocado and cheese to eggs and bacon, there are plenty of options to suit different tastes.

Common Myths About the Ketogenic Diet

As popular as the ketogenic diet has become, there are still some myths and misconceptions floating around. Let’s clear them up:

Myth 1: “You’ll Miss Carbs Too Much”

It’s true that the keto diet is low in carbs, but this doesn’t mean you’ll be deprived. Many keto followers find that they no longer crave carbs after a while. With plenty of healthy fats (like avocado, olive oil, and nuts) and protein-rich foods (like meat, eggs, and cheese), the diet can be very filling, reducing hunger and cravings.

Myth 2: “Keto is Just a Fad Diet”

While the ketogenic diet has certainly become a trend in recent years, it’s actually been around since the 1920s, originally developed as a treatment for epilepsy. Today, it’s supported by scientific research for its benefits in weight loss, metabolic health, and even some neurological conditions.

Myth 3: “It’s Unhealthy to Eat So Much Fat”

The keto diet emphasizes healthy fats like olive oil, coconut oil, fatty fish, and avocados. These fats can actually support heart health and provide a stable energy source. The key is focusing on quality fats and avoiding trans fats or processed oils.

Myth 4: “You’ll Lose Muscle on Keto”

While the keto diet promotes fat loss, it doesn’t mean you’ll lose muscle mass. The high-protein intake on keto helps preserve lean muscle. Plus, when your body burns fat for fuel, it tends to spare muscle tissue. Regular strength training can further help maintain muscle mass.

Benefits of the Ketogenic Diet

1. Weight Loss: One of the main reasons people try keto is for weight loss. By reducing carb intake and switching to fat as the main fuel source, many people experience significant fat loss. The keto diet helps keep hunger at bay, which makes it easier to stick to a calorie deficit.

2. Better Blood Sugar Control: The keto diet has been shown to lower blood sugar levels and improve insulin sensitivity. This can be especially helpful for those with type 2 diabetes or prediabetes, though anyone interested should consult a healthcare provider before starting.

3. Increased Energy and Focus: After an initial adjustment period, many people report feeling more energized and mentally clear. Ketones provide a steady source of energy to the brain and body, without the blood sugar spikes and crashes associated with a high-carb diet.

4. Reduced Inflammation: Some studies suggest that the keto diet can help reduce inflammation in the body, potentially benefiting those with inflammatory conditions such as arthritis or autoimmune disorders.

What Do People Eat on a Keto Diet?

On the ketogenic diet, the majority of your daily intake will come from healthy fats, with moderate protein and minimal carbs. Here are some examples of what a typical day on the keto diet might look like:

 

• Breakfast: Scrambled eggs cooked in butter with avocado and spinach.
• Lunch: Grilled chicken with a side of mixed leafy greens and a dressing made from olive oil.
• Dinner: Baked salmon with roasted broccoli and a generous serving of mashed cauliflower.
• Snacks: Almonds, cheese, or a handful of olives.

 

The ketogenic diet has gained immense popularity, not just as a weight loss tool but for its potential health benefits. By shifting your body’s metabolism from burning carbs to burning fat, keto can help with weight loss, mental clarity, and improved energy levels. While it may not be for everyone, many people find success on the diet by focusing on healthy fats and cutting out processed carbs. If you’re thinking about trying keto, it’s always a good idea to consult with a healthcare professional to ensure it’s the right fit for your health goals.

 

So, whether you’re looking to lose weight, boost energy, or simply try something new, the ketogenic diet offers an interesting approach with plenty of potential benefits!

 

How to do it Correctly ! 

 

 

This article is only for fanatic believers. 

Not mentioned the side effects.

 

[Olmate]

2 hours ago, newbee2022 said:

This article is only for fanatic believers. 

Not mentioned the side effects.

 

You read it or just guessing? Myguess is you cant read! 

[newbee2022]

1 minute ago, Olmate said:

You read it or just guessing? Myguess is you cant read! 

And my guess is 🤐 for you

[KhunLA]

2 hours ago, newbee2022 said:

This article is only for fanatic believers. 

Not mentioned the side effects.

 

And what would those side effects be ?

[newbee2022]

2 minutes ago, KhunLA said:

And what would those side effects be ?

I'm surprised you don't know:

https://pmc.ncbi.nlm.nih.gov/articles/PMC7480775/

[KhunLA]

59 minutes ago, newbee2022 said:

I'm surprised you don't know:

https://pmc.ncbi.nlm.nih.gov/articles/PMC7480775/

Did you actually read it, or just the headliner ... 

 

That's a very inconclusive article.  Seems after each study research, come the slight disclaimer of, 'insufficient date or short study' ... no real conclusion.   Studies seem a bit bias, though no surprise

 

"However, despite the positive impact on cardiovascular risk factors, there is insufficient data to support KD in the long term as the studies were of relatively shorter duration, ranging from three to 36 months only." ... also means  insufficient data for any negative.

 

"The lack of evidence regarding long-term cardiovascular implications indicates that making recommendations against or in favor of KD should be a topic of further discussion."

 

"However, the differences in weight change were not significant"

 

"In contrast, a meta-analysis of 11 randomized controlled trials proposed to assess the effects of LCD vs LFD on weight loss and risk factors of CVD reported that cardiovascular risk factors such as SBP and DBP were not found to be statistically significant among both groups."

 

"Despite the results of the pilot study demonstrating a positive impact, there are limitations in generalization due to the small sample sizes of the study."

 

"Limitations of this study include small sample size, single-arm design, lack of infertility measurements, and a short intervention time interval"

 

"Further research is warranted to evaluate the long-term implications of KD."

 

"This research was supported (in whole or in part) by HCA and/or an HCA-affiliated entity."

 

HCA Healthcare - wiki

Health care company

HCA Healthcare, Inc. is an American for-profit operator of health care facilities that was founded in 1968.

 

Disclaimer at top of wiki article:   "This article may lend undue weight to certain ideas, incidents, or controversies. The specific problem is: long list of controversies that may be just a compilation of recent news on this organization rather than a relevant list of events"

[newbee2022]

Just now, KhunLA said:

Did you actually read it, or just the headliner ... 

 

That's a very inconclusive article.  Seems after each study research, come the slight disclaimer of, 'insufficient date or short study' ... no real conclusion.   Studies seem a bit bias, though no surprise

 

"However, despite the positive impact on cardiovascular risk factors, there is insufficient data to support KD in the long term as the studies were of relatively shorter duration, ranging from three to 36 months only." ... also means  insufficient data for any negative.

 

"The lack of evidence regarding long-term cardiovascular implications indicates that making recommendations against or in favor of KD should be a topic of further discussion."

 

"However, the differences in weight change were not significant"

 

"In contrast, a meta-analysis of 11 randomized controlled trials proposed to assess the effects of LCD vs LFD on weight loss and risk factors of CVD reported that cardiovascular risk factors such as SBP and DBP were not found to be statistically significant among both groups."

 

"Despite the results of the pilot study demonstrating a positive impact, there are limitations in generalization due to the small sample sizes of the study."

 

"Limitations of this study include small sample size, single-arm design, lack of infertility measurements, and a short intervention time interval"

 

"Further research is warranted to evaluate the long-term implications of KD."

 

"This research was supported (in whole or in part) by HCA and/or an HCA-affiliated entity."

 

HCA Healthcare - wiki

Health care company

HCA Healthcare, Inc. is an American for-profit operator of health care facilities that was founded in 1968.

 

Disclaimer at top of wiki article:   "This article may lend undue weight to certain ideas, incidents, or controversies. The specific problem is: long list of controversies that may be just a compilation of recent news on this organization rather than a relevant list of events"

🥱🥱🥱

[fredwiggy]

All diets are short term. A healthy lifestyle is permanent. Simple. Look at where the people live the longest. The blue zones. Look at how they live and what they eat. Simple and fact based. ............https://www.bluezones.com/

[hotandsticky]

1 minute ago, fredwiggy said:

All diets are short term. A healthy lifestyle is permanent. Simple. Look at where the people live the longest. The blue zones. Look at how they live and what they eat. Simple and fact based. ............https://www.bluezones.com/

 

 

"Diets" are part and parcel of a healthy lifestyle'

 

Going on a diet is invariably for a specific purpose and can often be faddy - and short-lived.

[KhunLA]

23 minutes ago, fredwiggy said:

All diets are short term. A healthy lifestyle is permanent. Simple. Look at where the people live the longest. The blue zones. Look at how they live and what they eat. Simple and fact based. ............https://www.bluezones.com/

 

Agree, and part of the failure of the study linked, as short term gains on Keto diet were noticed, but than 12 months out or longer ... not so much.   

 

Meaning for me ...

... people didn't stick with it, and expected

... or simply gained all they were going to in the short, also expected

 

Needs to be a eating & activity lifestyle change, and why it works for me.  Keto-ish & intermittent fasting, which I'm sticking to pretty good, (actually easy for me) and better as time goes by, instead of the opposite.  Cheat less & less, as the results of cheating are almost instant.  2+ years of fairly strict  Keto - ish eating & fasting.

 

As stated a few times, blood work all normal now, instead of high+ normal.   The fluctuating, season weight gain / loss, completely gone, or need to diet.  Loss 20kg from highest weight (100kg), but since keto & fasting, dropped from my usual, five yrs prior to K&F, ~85Kg to ~75 kg, with little to no effort at all.  Just using common sense.

 

DIABETICS TAKE NOTE ... very positive part of the study, again, for those that stick with a Keto / Low carb diet.  Excellent results, even some reversing their diabetes.  Short term again, so guessing again, long term many had problems staying on the diet.

 

But seriously, will power vs insulin daily ... I know which I would choose, if diabetic.

 

Paraphrased from linked article:

https://pmc.ncbi.nlm.nih.gov/articles/PMC7480775/

 

"In an outpatient clinic study by Yancy et al., overweight patients diagnosed with type 2 diabetes were made to follow a VLCKD throughout 16 weeks with the primary outcome measure of monitoring blood glucose control through HbA1c levels. The 28 participants enrolled were restricted to less than 20 g of CHO per day. At the end of the 16-week timeframe, HbA1c decreased from 7.5 ±1.4% to 6.3 ±1.0% (p<0.001). The absolute decrease in HgA1c was approximately 1.0% in 11 participants (52%). The relative decrease in HgA1c from baseline was >10% in 14 participants, and >20% in six participants. Furthermore, seven participants had their baseline diabetic medications discontinued, 10 participants had their baseline medications decreased, while four participants had unchanged requirements regarding baseline medications"

[Olmate]

2 hours ago, newbee2022 said:

And my guess is 🤐 for you

Yep, cant.read!  oh look Mummy...,     "  I made a funny picture" lol 

[newbee2022]

2 minutes ago, Olmate said:

Yep, cant.read!  oh look Mummy...,     "  I made a funny picture" lol 

I don't know your Mummy (should I?) and I don't know what's so funny if you look into the mirror. What kind of picture is it ?😱

[Harrisfan]

50 years of diet science still no clear answers. How about eat what you want but less of it?

[Njoku]

3 hours ago, newbee2022 said:

This article is only for fanatic believers. 

Not mentioned the side effects.

 

Ive done it twice for an extended period, the side affects where being more alert, more energy,  hardly hungry, naturally eating less.

[proton]

Tried it for a couple of years, got boring, I like bread, spuds and pasta

[newbee2022]

2 hours ago, Njoku said:

Ive done it twice for an extended period, the side affects where being more alert, more energy,  hardly hungry, naturally eating less.

Good for you, personally.

[connda]

6 hours ago, newbee2022 said:

This article is only for fanatic believers. 

Not mentioned the side effects.

 

5 hours ago, KhunLA said:

And what would those side effects be ?

Side effects include making anti-conspiracy theory conspiracy theorists lose their lunch.  🤢
Keto benefits and side effect are well documented along with the reasons why they occur. The anti-conspiracy theory conspiracy theorist newbee_nnnn quite obviously doesn't know the first thing about Keto other than whatever "bad" and "scary" things he's read in Big Pharma funded (BUY OSEMPIC TODAY!!!) Main-Stream Media warning of "The Dangers Of Ketogenic Diets."  Muuhhhhaaaahhhaaaaa  ☠️

Keto has in place as a Bio-Hacking protocol and is a healthy approach to fat loss and overall health when cycled. 

Ignore him.  I do! 

[newbee2022]

2 minutes ago, connda said:

 

Side effects include making anti-conspiracy theory conspiracy theorists lose their lunch.  🤢
Keto benefits and side effect are well documented along with the reasons why they occur. The anti-conspiracy theory conspiracy theorist newbee_nnnn quite obviously doesn't know the first thing about Keto other than whatever "bad" things he's read in main-stream media warning of "The Dangers Of Ketogenic Diets."  Muuhhhhaaaahhhaaaaa  ☠️

Keto has in place as a Bio-Hacking protocol and is a healthy approach to fat loss and overall health when cycled. 

Ignore him.  I do! 

🤣🤣🤣 A good laugh🤣🤣🤣

[connda]

4 hours ago, KhunLA said:

That's a very inconclusive article.  Seems after each study research, come the slight disclaimer of, 'insufficient date or short study' ... no real conclusion. 

What newbie_nnnn can't grasp is the anecdotal evidence of the efficacy of Keto by those who have used it as part of their personal health regime (present company included) and can offer personal testament of weight loss, energy gains, and blood work improvement. Big Pharma has a massive profit motive for funding studies that discount approaches like Keto and promote drugs like the super-expensive fat-loss shots.  Take a look at the serious side effects of those fat-shots and any smart person would run the other way.  Keto negative side effects pale in comparison.

[connda]

13 minutes ago, newbee2022 said:

🤣🤣🤣 A good laugh🤣🤣🤣

[Olmate]

3 minutes ago, connda said:

What newbie_nnnn can't grasp is the anecdotal evidence of the efficacy of Keto by those who have used it as part of their personal health regime (present company included) and can offer personal testament of weight loss, energy gains, and blood work improvement. Big Pharma has a massive profit motive for funding studies that discount approaches like Keto and promote drugs like the super-expensive fat-loss shots.  Take a look at the serious side effects of those fat-shots and any smart person would run the other way.  Keto negative side effects pale in comparison.

Newbie grasping at straw is his strong point, grasping at his little thing! 😭lol

[Olmate]

3 hours ago, newbee2022 said:

I don't know your Mummy (should I?) and I don't know what's so funny if you look into the mirror. What kind of picture is it ?😱

Your basement is closing soon, off you go! 

[newbee2022]

3 minutes ago, Olmate said:

Your basement is closing soon, off you go! 

Oh, you're not finished yet?🤣 Go on, it's amusing, but only yourself I reckon🤣