On National Keto Day, January 5, we are reminded that people on ketogenic diets cut carbs out of their diet to an extent where the body starts to consume fat instead of carbohydrates for fuel.
The obvious benefit of fat used for energy is weight loss, but it also helps epilepsy patients avoid seizures, and is shown to increase cognitive brain function.
For those wanting to start keto, be aware of possible side effects dubbed the “keto flu.” However, there are plenty of reliable resources online and celebrities like the Kardashians and Halle Berry also swear by it!
Two of the most significant perks seen with the keto diet are weight loss and healthy blood sugar support. In fact, studies have shown improved glycemic control for those with type 2 diabetes while adhering to a ketogenic diet.
Other health benefits of a keto diet may include healthy cholesterol and blood pressure support. It may also be beneficial for those with Alzheimer’s and Parkinson’s diseases.
How does the diet work? By eliminating carbohydrates, your body will use up its store of glycogen first. Then it will move into ketosis and begin burning fat.
Primarily, a keto diet consists of healthy fats, like eggs, avocado, olive oil, and sustainably-raised meat. Nuts, seeds, dairy, and low-carbohydrate vegetables such as asparagus, broccoli, and green peppers are also easy to incorporate. Coconut oil, grass-fed butter, and ghee add fat and flavor to a keto diet. Occasionally, small servings of berries are added to the menu.
Eliminate these foods if you are considering a keto diet:
- sweets, sugar, sodas, baked goods
- grains, whole grains, and starches
- fruits, starchy vegetables
- hydrogenated oils, vegetable oil
- diet foods, including low sugar, sugar-free, low-fat foods
How to observe National Keto Day:
If you’re considering the keto approach to a healthier lifestyle, or are already engaged in it, whip up your best keto meal or snack. You can also stop into your local The Vitamin Shoppe the weekend of the 5th to sample various keto products for free.
National Keto Day history:
The Vitamin Shoppe founded National Keto Day on January 5, 2019, to educate and bring awareness to the ketogenic diet and further highlight the many health benefits a keto lifestyle offers.
Not All Fats Are Created Equal:
Yes, the ketogenic diet is a high-fat diet, but that doesn’t give you the greenlight to eat as much fast food as you want.
You’ll want to focus on sources of mono-saturated fats above all else while on the ketogenic diet. Poly-unsaturated fats are also important, and don’t forget about a moderate amount of saturated fats.
You’ll want to avoid trans fats – usually found in processed foods – at all costs.
Keto Burns Fat as Fuel:
The ketogenic diet triggers a biological process called ketosis that uses fats instead of carbs for fuel. When carbohydrates are removed from the diet, the body resorts to burning fats instead. Ketone bodies are considered a cleaner source of fuel, but they are also the preferred fuel source for your brain.