Keto diet history:

The ketogenic diet is a very famous diet nowadays and very commonly used for weight loss. However, this diet was originally created to treat epilepsy. So how did it all started?

Since ancient times, fasting was considered an important cure for many diseases and a healthy way of living. Greek physicians restricted patient’s diets in order to treat various health conditions. And for more than two thousand years, fasting was the only treatment used for managing epilepsy around ...

Keto diet misconceptions: 

1- Fat in Keto diet is bad for health: 

There’s a misconception revolving around the false belief that following a keto diet is bad for health since the diet promotes eating “high fat foods”. And this can lead to various health conditions.

In this regard, it is important to understand that the keto diet suggests consuming “good fat” food such as avocados and olive oil among others. These foods are known to be beneficial for health ...

How the Keto diet works:

The Keto diet is a regimen that restricts the consumption of carbohydrates to only 5% of daily caloric intake (less than 50 grams per day), and increases fat up to 75%, with moderate protein around 20%. 

Accordingly, carbohydrates will be drastically reduced in the body, and glucose which is the primary source of energy produced from carbohydrates, will become depleted. 

Faced by this situation, the body needs to look for an alternative source ...

The Keto diet program guidelines:

The ketogenic diet suggests consuming 70% to 80% of fat, 10% to 20% of protein and around 5% of carbohydrates only (less than 50 grams per day). 

There are no specific guidelines about the duration of the diet. However, it is generally recommended to follow it for at least three months. 

Currently, there’s not enough data related to the long-term effects of the keto diet. Accordingly, it is not agreed yet whether this ...

The Keto diet Macro Calculator:

1-    Calculate your BMR ((Basal Metabolic Rate): The Mifflin equation

The number of calories required by the body per day is called the Total Daily Energy Expenditure (TEE). This is equal to the sum of the Basal Metabolic Rate (BMR), which is the number of calories the body needs to function at rest, plus the amount of physical activity achieved daily.

To maintain your current weight, you should fulfill your TEE needs. In order ...

Keto diet food types: what you should eat

The various food types incorporated in the keto diet are high in good fat and very low in carbohydrates. Maintaining the proper proportions is critical to maintain the state of ketosis. Proportions should be done as per the macro calculation provided in the diet structure section. 

Below is a list of the various food types for Keto diet: 

- Healthy fats: incorporate healthy high fat foods daily such as some oils ...

Keto diet recommendations:

- Always check food labels: some hidden carbs may be present in spices, vegetables, and drinks. Always read food labels carefully before you buy any product.

- Always stay hydrated: make sure you always drink enough water to stay hydrated. Carbohydrates retain water in the body, so a low-carb diet can lead to dehydration and constipation.

- Consume enough salt, electrolytes, and magnesium: minerals can be lost along with water while following a keto diet. It is important to consume ...

Keto diet benefits:

The ketogenic diet includes many benefits as it can reduce weight, control blood sugar, increase mental performance, increase energy, reduce blood pressure, and reduce cholesterol. The diet can also help in epilepsy treatment, Alzheimer, type 2 diabetes, and solving acne problems. 

Below is a list of the keto diet various benefits:

- Weight loss: the diet is quite effective for reducing weight as it increases the amount of fat burned in the body which contributes to weight ...

Keto diet precautions:

Before you start your keto diet, it is important to take some precautions in case you are taking some medication or if you have any medical condition. Always consult with a health expert especially if you have any of the following conditions or you are taking any medication.

- Blood-pressure: a combination of blood pressure medication and a low carb diet is risky because there’s a possibility of decreased blood pressure from the diet. Low blood pressure may ...

Keto diet side effects: 

The ketogenic diet is mainly safe, however there are some side effects that need to be taken into consideration:

- Keto flu: the keto flu is a series of symptoms such as fatigue, headache, nausea and cramps that are experienced by some people following the keto diet. These symptoms are quite common especially at the beginning of the diet.

However, this problem will be resolved in few days by the time the body starts adapting to ...