The ketogenic diet, commonly called the keto diet, is a high-fat diet that has been very popular in recent years.
The ketogenic diet involves reducing carbohydrate consumption in favor of fats to induce a state of ketosis.
Obesity and metabolic diseases are major health problems worldwide. In 2016, obesity affected 13% of adults worldwide. Hence the birth of the ketogenic diet .
Obesity is a risk factor for metabolic syndrome, a cluster of metabolic abnormalities including type 2 diabetes, high blood pressure, a high waist-to-hip ratio, and low HDL (good) cholesterol.
To combat this phenomenon, many diets such as the ketogenic diet have emerged, including the ketogenic diet, in which a person consumes a very limited amount of carbohydrates.
Some research suggests that this diet may have benefits for people with obesity.
However, some experts have questioned the health benefits of the ketogenic diet and called for more research.
While it can help with weight loss, it can also lead to complications.
This article explains how the keto diet can help people lose weight and manage metabolic diseases. It also addresses some of the possible downsides.
For more information also read: 8 WAYS TO BURN MORE FAT FASTER
What is a ketogenic diet?
A ketogenic diet is high in fat, moderate in protein, and low in carbohydrates.
When carbohydrates are reduced and fats are increased, the body enters a metabolic state called ketosis.
The body then begins to convert fats into ketones, which are molecules that can provide energy to the brain.
After a few days or weeks of such a diet, the body and brain become very efficient at burning fat and ketones for fuel instead of carbohydrates.
The ketogenic diet also reduces insulin levels, which may be beneficial for improving insulin sensitivity and blood sugar management.
Staples of a ketogenic diet include:
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the meat
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the fish
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butter
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eggs
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cheese
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thick cream
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oils
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nut
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lawyers
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seeds
- low carb vegetables
On the other hand, almost all sources of carbohydrates are eliminated, including:
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cereals
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rice
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beans
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potatoes
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sweets
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milk
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cereals
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fruits
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some vegetables rich in carbohydrates
In summary:
The ketogenic diet is a high-fat, moderate-protein, low-carbohydrate diet.
It works mainly by reducing insulin levels, producing ketones and increasing fat burning.
Also read: HOW TO CALCULATE YOUR IDEAL WEIGHT?
Ketogenic Diets and Weight Loss
There is evidence that ketogenic diets can help with weight loss.
They can help you lose fat, preserve muscle mass, and improve many disease markers.
Some studies have suggested that a ketogenic diet may be more effective than a low-fat diet for weight loss, even after equaling total calorie intake.
In an older study, people on a ketogenic diet lost 2.2 times more weight than those on a calorie-restricted, low-fat diet.
Triglyceride and HDL (good) cholesterol levels also improved.
However, both groups reduced their calorie intake by comparable amounts, which may have increased weight loss.
Another 2007 study compared a low-carb diet to the Diabetes Dietary Guidelines.
It found that the low-carb group lost 6.9kg, while the low-fat group lost only 2.1kg.
Over 3 months, the low-carb diet resulted in 3 times greater weight loss.
However, no differences were found between groups in HbA1c, ketone or lipid levels.
Additionally, people on the low-carb diet also decreased their calorie intake.
Finally, there was no difference in fat or protein intake between the two groups. This is important to note if people are increasing their fat intake because they are following a keto diet.
However, these results are subject to contrasting theories.
Some researchers say the results are simply due to higher protein intake, and others believe ketogenic diets have a distinct "metabolic advantage."
Other studies on the ketogenic diet have found that it may lead to reduced appetite and food intake.
This is extremely important when applying the research to a real-world context.
If you don't like counting calories, data suggests that the ketogenic diet may be a good option for you. You can eliminate certain foods and don't need to count calories.
If you're following the ketogenic diet, you still need to check labels and track the total grams of carbohydrates each day, which requires being careful about food choices.
It should be kept in mind, however, that many of the studies mentioned above had small sample sizes and only assessed the short-term effects of the diet.
Further research is needed to determine the impact of diet on long-term weight loss and whether weight is regained after returning to a normal diet.
Conclusion :
The ketogenic diet is an effective weight loss diet that is well-supported by evidence. It is very filling and generally does not require calorie counting.
How do ketogenic diets promote weight loss?
Here's how ketogenic diets promote weight loss:
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A higher protein intake.
Some ketogenic diets involve increased protein intake, which has many benefits for weight loss.
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Gluconeogenesis.
Your body converts fat and protein into carbohydrates for fuel. This process can burn many extra calories each day.
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Appetite suppression.
Ketogenic diets help you feel full. This is supported by positive changes in hunger hormones, including leptin and ghrelin.
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Improved insulin sensitivity.
Ketogenic diets can significantly improve insulin sensitivity, which can help improve fuel utilization and metabolism.
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Decreased fat storage.
Some research suggests that ketogenic diets may reduce lipogenesis, the process of converting sugar to fat.
This is because excess carbohydrates are stored as fat. When carbohydrate intake is minimal, fat is used as an energy source.
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Increased fat burning.
Several studies have shown that ketogenic diets may slightly increase the amount of fat burned at rest, during daily activity, and during exercise, but more research is needed.
In this way, a ketogenic diet can be effective in helping you lose weight.
However, note that it is important to make sure you are meeting your calorie needs when following the ketogenic diet.
Cutting calories too much can slow down your metabolism, making it harder to lose weight in the long term.
Some experts also note that while the keto diet may cause short-term weight loss, it is unlikely that this loss will last.
It can also be difficult to follow this diet for a long period of time.
Conclusion :
A ketogenic diet can help you burn fat, reduce calorie intake, and increase feelings of fullness, compared to other weight loss diets.
Ketogenic diet and metabolic diseases
Metabolic syndrome describes five common risk factors for obesity, type 2 diabetes, and heart disease:
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high blood pressure
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a high waist-to-hip ratio (excess fat around the belly)
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high LDL (bad) cholesterol levels
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low HDL (good cholesterol)
- high blood sugar levels.
Many of these risk factors can be improved or even eliminated through diet and lifestyle changes.
Insulin also plays an important role in diabetes and metabolic diseases.
Ketogenic diets are extremely effective at lowering insulin levels, especially in people with type 2 diabetes or prediabetes.
An older study found that after just 2 weeks on a ketogenic diet, insulin sensitivity improved by 75% and blood sugar levels dropped from 7.5 mmol/L to 6.2 mmol/L.
A 16-week study also found a 16% reduction in blood sugar. Additionally, 7 of the 21 participants were able to completely stop all diabetes medications.
Additionally, some studies in humans and animals have also found that the ketogenic diet can reduce total cholesterol and triglyceride levels.
Note, however, that most of the available research only looks at the short-term effects of the ketogenic diet.
In fact, some older studies suggest that the ketogenic diet may have a negative effect on heart health, especially in children.
Additionally, although research shows that saturated fat consumption is not directly linked to an increased risk of heart disease, it can increase LDL (bad) cholesterol levels, which is a risk factor for heart disease.
Several studies also show that consuming large amounts of certain types of fat may be associated with a higher risk of certain types of cancer.
Therefore, further research is needed to determine how the ketogenic diet may affect long-term health and disease.
Conclusion :
Ketogenic diets may improve many aspects of metabolic syndrome, a major risk factor for obesity, type 2 diabetes, and heart disease.
Impact on metabolic diseases
Several key factors explain the radical effects of the ketogenic diet on markers of metabolic diseases.
These include:
- Less carbohydrates.
A high-carbohydrate diet can consistently raise blood sugar and insulin levels, which can decrease the body's ability to use insulin effectively.
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Decreased insulin resistance.
Insulin resistance can cause health problems like inflammation, high triglyceride levels, and fat gain.
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Ketone bodies.
Ketone bodies – molecules produced during ketosis – may help protect against certain diseases, such as cancer, Alzheimer's disease and epilepsy.
- Inflammation.
The ketogenic diet can significantly reduce chronic inflammation, which is linked to metabolic syndrome and various diseases.
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Fat loss.
This diet promotes the loss of body fat, especially unhealthy abdominal fat. Excess fat in the abdominal area is one of the criteria for metabolic diseases.
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Restoration of normal insulin function.
Research has shown that healthy insulin function can fight inflammation, while poor insulin function can increase it.
As you can see, the combination of these factors plays a quite remarkable and important role in health and protection against diseases.
Conclusion :
Ketogenic diets may improve metabolic health by improving insulin function, reducing inflammation, and promoting fat loss, among other things.
How to follow a ketogenic diet?
If you want to try a ketogenic diet, follow these basic rules:
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Eliminate carbohydrates.
Check food labels and aim for 20 to 50 grams of carbohydrates or less per day.
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Stock up on basic foods.
Buy meat, cheese, whole eggs, nuts, oils, avocados, oily fish and cream, as these are now staples of your diet.
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Eat vegetables.
Fat sources are high in calories, so base each meal around low-carb vegetables to fill your plate and help you feel full.
Vegetables will also provide you with fiber, which you won't find in whole grains, beans or legumes.
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Experiment.
A ketogenic diet can still be interesting and tasty. You can even make keto pasta, bread, muffins, brownies, puddings, ice cream, and more.
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Make a plan.
It can be difficult to find low-carb meals for when you're on the go. As with any diet, it's important to have a plan and snacks or meals on the go.
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Find what you love.
Experiment until you find the perfect keto diet for you.
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Track your progress.
Take pictures, measurements and monitor your weight every 3-4 weeks. If progress stops, re-examine your daily diet.
Make sure you eat enough vegetables at each meal and that your portions are moderate.
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Replace fluids.
Make sure you drink enough water and consume adequate amounts of electrolytes, such as sodium, potassium, and magnesium.
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Be consistent.
There is no shortcut to success. In any diet, consistency is the most important factor.
You can also monitor ketone levels in your urine or blood, as these let you know if you're keeping carbohydrate levels low enough to achieve ketosis.
Based on current research, studies conducted in my lab, and ongoing testing with my clients, anything above 0.5-1.0 mmol/L demonstrates sufficient nutritional ketosis.
Before switching to this type of diet or using any type of supplement, seek advice from your doctor or a dietitian.
In summary:
Most of your meals consist of low-carb vegetables and high-fat meats, fish, or eggs. You can also monitor your ketone levels.
Should You Try a Ketogenic Diet?
No diet is right for everyone, especially since metabolism, genes, body types, lifestyle, taste buds and personal preferences differ.
The ketogenic diet may be beneficial for people who are obese or at high risk of developing metabolic syndrome, but it is not suitable for everyone.
For example, it is not suitable for people with the following pathologies:
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pancreatitis
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liver failure
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fat metabolism disorders
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carnitine deficiency
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porphyrias
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pyruvate kinase deficiency.
There can also be negative effects. When you first start the diet, you may experience flu-like symptoms. Known as the "keto flu."
These can include decreased energy and mental function, increased hunger, sleep disturbances, nausea, digestive discomfort and poor exercise performance.
Researchers have not yet conducted enough long-term studies to determine exactly what the long-term effects might be. But there may be a risk of kidney or liver problems.
There is also a risk of dehydration, so it is necessary to drink plenty of fluids, especially water, when following this diet.
Before starting a ketogenic diet, always consult a doctor to ensure it is safe and appropriate for you.
A ketogenic diet can also be difficult to follow. If you can't follow it, but you like the idea of a low-carb diet, carb cycling or a standard low-carb diet may be a better option for you.
The ketogenic diet may also not be the best option for elite athletes. Or those looking to build large amounts of muscle.
Additionally, vegetarians or vegans may find it difficult to follow this diet. Due to the key role that meat, eggs, fish and dairy products play.
Conclusion on the Ketogenic Diet
The ketogenic diet can produce amazing results if you stick to it. However, it may not be the best option for everyone.
To remember:
To get the most out of a ketogenic diet, you need to eat foods high in fat. Limit your carbohydrate intake to less than 30-50 grams per day.
If you follow a ketogenic diet under medical supervision. It can help you lose weight and improve your overall health.
It may reduce your risk of type 2 diabetes, obesity and other aspects of metabolic diseases.
Before starting a new diet, be sure to ask your doctor if this option is right for you.
