Why Is The Keto Diet So Popular

Why The Keto Diet Is So Popular

What Is Keto Diet And Why It Is So Popular?

Diets come and go, and most of the time the diets that used to be extremely popular end up fading away without any asking about them ever again. A big part of the reason what that is the case has to do with the fact that people realize that these diets dont really work, and in many cases that diets actually end up doing a lot more harm than good. That said, the keto diet is a diet that many people thought would end up fading out the same way yet it has managed to stick around for this long and there is a pretty good reason for why this has happened.

The primary reason for why the keto diet is still followed by so many people is that it just works so well. Any guest post that you read about this topic would tell you the same thing, and in fact they would give you quite a bit of information that would confirm the efficacy of this diet both in the long term as well as the short term. If you were to try this diet out, the first thing that you should realize is that the weight loss would take some time before it kicks in. Eventually, though, it would lead to some pretty dramatic weight loss results.

Many that follow this diet report that they lost a huge amount of weight in a really short period of time. The purpose of these weight loss diets is to help people manage their weights, so the fact that the keto diet is so good at this sort of thing is quite possibly the main reason for why it has stuck around.

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Opportunities For Keto Health And Wellness Brands

Every year millions of people around the globe look for the latest trends in weight loss and healthy eating. Whether that be moving to plant-based, calorie controlled, or other perhaps faddier diets, people are likely to try at least two alternative diets in their lifetime.

But weight loss isnt the only motivator for seeking a healthier lifestyle. As the global population continues to live longer, more and more people are consciously choosing diets which help maintain their health and reduce the risk of potential, future ailments.

And this is where keto comes in.

Is The Keto Diet A Good Idea

If you are experiencing a medical emergency, please call 911 or seek care at an emergency room.

The ketogenic diet started to gain popularity in the 1990s, but the interest has really spiked in the last couple of years. This eating pattern was originally developed and used to treat severe epilepsy in infants and children under medical supervision. Today, the diet is gaining attention because of its promise for quick weight loss without the nagging feeling of hunger.

Keto refers to any diet that creates the metabolic state of ketosis, which is when the body burns fat for fuel instead of glucose. In normal metabolism, carbohydrates are broken down into glucose and absorbed through the small intestine, then they travel to the liver and are stored as glycogen where the body uses this for fuel as needed. In order for your body to burn fat instead of glucose, a high-fat low-carbohydrate diet is emphasized.

Read on to learn more about the keto diet and if its right for you.

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What Do You Eat

Because the keto diet has such a high fat requirement, followers must eat fat at each meal. In a daily 2,000-calorie diet, that might look like 165 grams of fat, 40 grams of carbs, and 75 grams of protein. However, the exact ratio depends on your particular needs.

Some healthy unsaturated fats are allowed on the keto diet like nuts , seeds, avocados, tofu, and olive oil. But saturated fats from oils , lard, butter, and cocoa butter are encouraged in high amounts.

Protein is part of the keto diet, but it doesn’t typically discriminate between lean protein foods and protein sources high in saturated fat such as beef, pork, and bacon.

What about fruits and vegetables? All fruits are rich in carbs, but you can have certain fruits in small portions. Vegetables are restricted to leafy greens , cauliflower, broccoli, Brussels sprouts, asparagus, bell peppers, onions, garlic, mushrooms, cucumber, celery, and summer squashes. A cup of chopped broccoli has about six carbs.

The Only Time A Doctor Would Recommend The Keto Diet

Experts say the keto diet isnt sustainable, so why is it ...

Thus far, the only proven clinical use for the keto diet is in children with epilepsy.

This diet may be quite useful if the drugs arent working well, but these are controlled conditions, Jenkins said.

Devje supports this claim.

Theres substantial evidence showing that a ketogenic diet reduces seizures in children, she said.

There is some thinking that perhaps such benefits may extend to other brain disorders but I was not able to find any human studies to support recommending the keto diet to manage these conditions, she said.

Its important to note that in children with epilepsy, there can be adverse side effects.

Their fibre may be down , which can lead to constipation, said Jenkins.

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The Case For Ditching Diets Altogether

The healthiest diets, as determined by health and nutrition experts in the US News & World ranking, were the Mediterranean diet, the DASH diet and the flexitarian diet.

However, registered dietitian Stephanie Hnatiuk doesnt consider the keto diet more or less dangerous than other restrictive ways of eating.

It can be extremely challenging to stick to the keto diet for longer than a few months, which can lead people to what Hnatiuk calls yo-yo dieting.

A person loses some weight on a diet, is unable to keep up with it and ultimately quits the diet, leading them to regain the weight they lost and often more, she told Global News.

Instead, Hnatiuk encourages her clients to abandon diets altogether.

READ MORE: Will the keto diet cause your skin to break out?

We need to start thinking about our overall dietary patterns in a more long-term, sustainable way, she said. Avoid the short-term diets, challenges or things that promise a quick fix. Instead, simply make small changes to improve our eating habits.

This can include reducing added sugars, cooking more meals at home and adding more fruits and vegetables to your diet.

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Global Popularity And Distribution

In 2020, keto was the most Googled food-related topic in the world with 25.4 million searches. Keto has overtaken previously popular diets such as the Atkins Diet and intermittent fasting.

Given this, and the sectors continued growth year-on-year , there has never been a better time for health and wellness brands to branch out into low-carb, high-fat keto products.

The ketogenic diet market is predicted to reach a global value of $15.6 billion USD by 2027.

Historically, the US and Canada have been the market leaders due to ketos popularity, with North America accounting for 43.5% in 2018. However, this is set to change over the next few years with Europe expected to hold the highest projected market growth of 32%.

The Asia-Pacific region is also expected to grow over the next five years as low-carb, high-protein diets are now mainstream in Japan, South Korea and other Southeastern Asian countries.

Distribution channels for keto products will continue to be dominated by online sales, valued at $4 billion USD in 2018, followed by speciality stores. Although there is likely to be an increase in keto-friendly products on supermarket and multi-outlet store shelves, the brands who quickly add keto products to their portfolio will certainly trump the competition.

Allowed And Not Allowed Foods

Why KETO Is The Best Diet?

Allowed You can have any food that is not rich in carbohydrate. You can have oil and butter, nuts, eggs, meat, mushrooms, green vegetables with high fiber, and dairy products except for milk.

Not Allowed Any flour product, processed meat items like sausages, vegetables with high sugar and carbs, fresh fruits, alcohol, and cereals.

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Keto Diet Breaks Stereotypes

The ketogenic diet denies many of the things that we have been taught for many years, including by nutritionists and doctors. It turned out that saturated fats do not increase the heart diseases risk, but other way round. Proper cholesterol is good for health, and only a large amount of carbohydrates makes it harmful to us. Bacon and eggs are better than cereal as a brekfast.

What Is The Keto Diet Again

The real ketogenic diet requires you to get 80-90 percent of your calories from fat. You should also consume about one gram of protein per kilogram of bodyweight and limit carbs to 10-15 grams a day. Thats a huge shift from the average American diet, in which about half of all calories come from carbs.

Its still not clear exactly why the diet works to treat epilepsy, or why it seems to help with a variety of other neurological diseases, but it probably has something to do with the biochemical changes it produces inside the body.

Normally, your body runs on carbs. Breaking down complex strings of carbon and hydrogen into smaller molecules is how your body fuels everything from leg muscles to brain matter. This is why a perfectly healthy diet can contain so many carbsyou need them. You just need to get them in a complex form, like the carbs in whole grain bread, rather than in their simple form, like in sugar and starch.

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The Keto Diet Details

A clinical keto diet limits carbs to 20-50g per day, primarily from non-starchy vegetables, and protein is kept high enough to maintain lean body mass, but low enough to kick your body into ketosis and 75 percent or more of total calories from fat. For a 150-pound woman following a 1500 calorie diet, this might break down to 140g of fat, 69g protein, and 27g of carbohydrates per day. However, now that the keto diet has gone mainstream, this nutrient distribution varies widely. Despite the differences in percentages, these are some common foods that fit in the high-fat category and are popular among people who follow a keto diet:

  • Avocados
  • Fatty fish

Different Types Of Ketogenic Diets

Why Is Keto Diet So Popular?  Wellversed

There are several versions of the ketogenic diet, including:

  • Standard ketogenic diet : This is a very low carb, moderate protein and high fat diet. It typically contains 70% fat, 20% protein, and only 10% carbs .
  • Cyclical ketogenic diet : This diet involves periods of higher carb refeeds, such as 5 ketogenic days followed by 2 high carb days.
  • Targeted ketogenic diet : This diet allows you to add carbs around workouts.
  • High protein ketogenic diet: This is similar to a standard ketogenic diet, but includes more protein. The ratio is often 60% fat, 35% protein, and 5% carbs.

However, only the standard and high protein ketogenic diets have been studied extensively. Cyclical or targeted ketogenic diets are more advanced methods and primarily used by bodybuilders or athletes.

The information in this article mostly applies to the standard ketogenic diet , although many of the same principles also apply to the other versions.

SUMMARY

There are several versions of the keto diet. The standard version is the most researched and most recommended.

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How Does The Keto Diet Work

Here are the basics of keto: The diet aims to force your body into using a different type of fuel. Instead of relying on sugar that comes from carbohydrates , the keto diet relies on ketone bodies, a type of fuel that the liver produces from stored fat.

Burning fat seems like an ideal way to lose pounds. But getting the liver to make ketone bodies is tricky:

  • It requires that you deprive yourself of carbohydrates, fewer than 20 to 50 grams of carbs per day .
  • It typically takes a few days to reach a state of ketosis.
  • Eating too much protein can interfere with ketosis.

What To Eat On Keto

Eating keto means choosing foods that are low in carbs and high in fatbut thats not always as easy as it sounds. Carbs arent just lurking in refined pastas and breads many healthy foods, such as fruits and vegetables, contain carbs .

Heres an example of some popular keto-friendly foods:

  • Meat and poultry
  • Dairy products like cheese, Greek yogurt, cottage cheese, and whipping cream
  • Low-carb vegetables like spinach, cauliflower, and mushrooms
  • Avocados
  • Bacon, jerky, and sausage
  • Nuts, seeds, and monounsaturated oils

Because so many people are doing keto, theres no shortage of recipes catering to the diets specificationsbut eating keto still requires a lot of careful planning and preparation.

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Reasons The Keto Diet Is So Popular In 2021

Why is your social media feed full of folks talking about the keto diet?

It is because real people, like you and me, who are tired of diet hopping and feeling crappy are getting real results with a keto eating style. People are experiencing weight loss and reduced cravings and greater levels of health. Let’s explore five top reasons why a keto diet is still extremely popular in 2021.

Is It Worth It

How the Keto Diet Became So Popular

I would say for most people, yes! The Keto diet is definitely worth a try, especially if you are interested in improving your health and losing weight.

In my experience it was easier to lose weight on this eating plan, than many of the other diet options, and although I am not eating strictly Keto at the moment, I am more mindful of my carb consumption.

Thank you for reading

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This Is Officially The Most Popular Diet In America This Year

    Today, diets come and go just like fashion trends. So it’s rare that a way of eating gets as embedded into our national psyche as the keto diet did. Since its emergence in the mainstream several decades ago, the famous high-fat, low-carb diet has garnered millions of followers worldwide.

    The food industry followed the demand, with more and more keto-friendly options popping up on restaurant menus and even on grocery store shelves.6254a4d1642c605c54bf1cab17d50f1e

    And now it’s official, keto is America’s favorite diet. British company Supplement Place recently conducted an analysis of the most popular diet trends based on global Google searches, and found that Americans are more interested in keto than any other diet.

    And it isn’t just America that’s going gaga over this healthful way of eating that’s helping people shed the pounds. Keto has been found to be the most popular diet trend worldwide, too.

    Other diets with a stronghold in many countries are Weight Watchers, which is the top diet in France and Germany, and Intermittent Fasting, favored in Russia, Italy, and most of Europe.

    Why The Keto Diet For Weight Loss Is Basically The Worst

    You’ll likely drop a few pounds at first, but this RD still thinks you should stay far away from keto.

    When I first learned about the ketogenic diet over 10 years agoin a clinical setting, as a way to help kids with epileptic seizuresI would have never guessed it would become one of the top weight-loss diets. But here we are, in 2020, and the keto craze rages on.

    In case you are unaware, the ketogenic diet is an ultra high-fat, low-carb style of eating. No foods are off limits, but you’re supposed to keep your carbs under 5 percent of your total calories for the day or around 20 grams depending on your energy needs. For reference, one medium banana has 27 grams of carbs. Really, any foods that have more than a few grams of carbohydrate are difficult to fit init doesn’t take much to get to 20 grams. That means bacon and cheese are in, apples and bread are out. The idea is that your body enters ketosis, where it’s burning fat instead of carbohydrates. Many people who eat a low-carb diet aren’t able to maintain ketosis, or stay there for very long, because it’s hard to go that low in carbohydrates.

    This quick weight loss is what makes keto so popular. And while it may be tricky to get the hang of things at first, the rules are fairly straightforward. Answering one question tells you whether or not you can eat something, “Does this food have carbs?” It’s easy enough and you’ll lose weightso why am I on the anti-keto bandwagon?

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    Why Does The Keto Diet Restrict Carbs

    Carbs are the main source of fuel for the body. By restricting carbs, the body enters a metabolic state called ketosis in which it burns fat stores for fuel. When in ketosis, the liver produces an alternative fuel called ketones, which becomes the primary source of energy for the body.

    Being in a state of ketosis has been shown to offer many health benefits, including weight loss, more stable energy, improved blood sugar control, enhanced brain health, and reduced cravings.

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