The recent research set out to discover if a sustained, controlled ketogenic diet reduces the overall impact of metabolic syndrome and decreases the weight, body mass index (BMI), and body fat mass. A study was conducted in which a group of 30 adults who had been diagnosed with some metabolic disorders that occur at the same time. It was estimated that:
- Some conditions may include high blood pressure, high blood sugar, and excess body fat around the waistline.
- People with metabolic syndrome have an increased risk of heart attack and stroke.
However, the researchers randomly split participants into three equally divided groups. One group followed a ketogenic diet with no exercise. However, the other group undertook a standard U.S. diet with no exercise. The third group followed a standard U.S. diet with 30 minutes of exercise.
At the end of the ten weeks, it was claimed that the people in the ketogenic group saw the best results for the reduction of weight, body fat percentage, and BMI.
The theory behind the keto diet
The keto diet is a low-carb, high-fat diet that includes drastically reducing the number of carbohydrates you eat to replacing them with fats. The human body responds to the reduction by going into a state called ketosis.
We all know that the Carbohydrates are the main fuel our body designed to use and the only fuel that the brain or heart muscles use. When we do not eat enough carbohydrates, our body looks for other energy forms to satisfy that role. Without the intake of carbohydrates, the insulin levels drop, and fat is released from the cells. The liver is responsible to turns the fat into ketones, the body’s second choice for energy. There is also a link of keto and diabetes, keto and cardio health and keto and epilepsy.
It is fascinating to know that the keto diet has also been used in medicine in conjunction with other therapies for helping children with epilepsy. It is done under supervised conditions with a medical professional. However, this diet can be used safely for weight loss and remains to be seen.
How to Shop for Healthy Keto Foods
Buy food that was once alive
Foods such as fresh pastured meat, organic, low-carb vegetables, wild-caught seafood, and nuts are best to eat on a well-balanced ketogenic diet.
Stick to the outside ring of the grocery store
The perimeter of the store has fresh, unpackaged foods such as meat and vegetables. Avoid the middle shelves to avoid more processed, packaged foods.
Look for ingredients you recognize
If you do opt for packaged foods, you need to read the labels. However, if you don’t recognize more than 2-3 ingredients, it is recommended to put it back on the shelf.
Check both the nutrition label and ingredients.
To make sure that there aren’t any sneaky carbs, sugars, and artificial ingredients that can mess up the hard work and compromise your health. People on the candida diet must follow the complete guide.
What about Nuts and Seeds in Keto Diet?
The nuts act as powerhouses because they ate loaded with essential nutrients such as magnesium, selenium, and manganese. It is fascinating to know that the nuts and seeds improve brain health, fortify the immune system, and aid with digestion and blood glucose management.
Nuts and seeds are also high in healthy fats with a moderate amount of protein and are low in carbohydrates by depending on the type you choose. Moreover, the nuts are also portable. It means you can easily maintain a healthy keto diet. However, before you run out and stock up enough nuts to last, you should always know that some nuts are better for you than others.
These are some to seeds and nuts to include on your keto food list:
- Walnuts, Brazil nuts, hazelnuts
- Pine nuts, cashews, almonds
- Nut jars of butter
- Pumpkin seeds
- Sunflower seeds
- Sesame seeds
- Chia seeds