The Ketogenic diet has risen to prominence in an age where metabolic diseases and obesity run riot. It has been suggested as a weight-loss approach that can tackle the world’s biggest health problems, utilizing the methodology supported by science.
The Ketogenic diet has risen to prominence in an age where metabolic diseases and obesity run riot. It has been suggested as a weight-loss approach that can tackle the world’s biggest health problems, utilizing the methodology supported by science.
But how exactly will your body benefit from Keto, and does it work? Let’s begin by looking at what a Ketogenic Diet constitutes:
What is a Ketogenic Diet?
Being on a Ketogenic diet involves eating foods that are high in fat while eliminating carbohydrates and preferencing a moderate protein intake. This causes the body to enter a metabolic state known as ketosis, where fats are converted into ketones, which supply energy for the brain.
After being on a diet for a week or so, the body becomes very efficient at using a combination of fat and ketones for energy. A combination of lower insulin levels and increased ketones will generate additional health benefits.
You should focus on staple foods like cheese, eggs, butter, fish, oils, nuts, seeds, avocados, and low-carb vegetables. Foods to eliminate include rice, beans, grains, potatoes, milk, cereals, and fruits.
The Link With Weight Loss
There is considerable evidence to suggest a Ketogenic diet is effective for weight loss. It’s renowned for helping people preserve muscle mass, lose fat, and reduce the incidence of disease and illness.
Many studies even support the ketogenic diet as superior to low-fat diets, regarding both health and weight loss. This was seen to be true even when calorie intake was matched.
One study showed that people on the ketogenic diet lost 2.2 times more weight than those who focused on a lower calorie diet, a quite astonishing feat that defies preconceptions.
Low-carb can be very effective for weight loss, despite there being contrasting evidence in this area. Some scientists believe the Ketogenic diet is more effective due to higher protein intake, whereas others view some to benefit more than others due to a ‘metabolic advantage’. The Ketogenic diet is great if you’re not big on counting calories, where it’s evident people can experience fantastic weight loss without having to control or restrict intake.
Mechanisms Behind the Ketogenic Diet
The Ketogenic diet promotes weight loss by utilizing the following principles:
- Food Elimination: Limiting, if not totally, removing your carb intake. By limiting your options, you’ll reduce your calorie intake.
- Higher Protein Intake: An increased protein intake can have many weight loss benefits.
- Appetite Suppressant: A ketogenic diet will help you feel full, supported by changes in hormones, leptin, and ghrelin.
- Gluconeogenesis: You’ll burn additional calories as your body converts fat and protein into carbs for fuel.
- Decreased Fat Storage: Ketogenic diets reduce lipogenesis, a process which typically converts sugars into fats.
- Increased Fat Burning: Ketogenic diets increase the amount of fat you burn while resting, exercising, and during everyday activity.
To conclude, the Keto diet is very beneficial for weight loss and to maintain a healthy body and mind. Moderation is the key when it comes to diet, so listen to your body and act accordingly.
