Obesity and overweight are major issues faced by most of us at a certain age.
In 2016, 13% of the population was affected by obesity and metabolic diseases, for which many diets came into existence.
The ketogenic diet is one of them. In this diet, a person cuts the maximum amount of Carbohydrates from his or her diet and focuses on healthy fat sources and about 20% of protein sources.
Most of the time, when people fail to shed their body weight, a ketogenic diet comes to the rescue with a proper workout schedule.
In this blog, we will be discussing all the possible aspects of a diet that you must know before following it. We will also cover all the possible facts and benefits you get from a ketogenic diet despite taking some expensive medications.
What is the Keto Diet?
When carbohydrates are reduced to minimum amounts and fats are increased to maximum amounts with moderate amounts of protein in a diet, the body goes into a metabolic process called ketosis.
That’s when the body starts turning fats into molecules called ketones, which are used to supply energy to the brain. And this is the entire process by which the keto diet works.
A ketogenic diet also helps to regulate blood sugar levels and insulin levels as there are fewer carbohydrates in the diet, which improves circulation all over the body.
So not only does it help us lose weight, but it also helps maintain the sugar levels in our bodies. This, in the end, helps improve your metabolic rate, which helps you feel energetic throughout the day.
Ketogenic Diet For Weight Loss and Health
The ultimate way in which a ketogenic diet helps in losing weight is by depriving the body of its glucose levels, which are the main source of energy for cells.
This glucose is obtained from eating carbohydrate foods, and that is the only reason why carbohydrates are cut off during a ketogenic diet.
Another alternative to glucose is ketones, which work as energy fuel for brain cells. When our body does not get enough glucose, it starts breaking down the fats that are already stored inside the body into glucose and utilizing it for energy purposes.
Let me tell you that our brain requires 120 grams of ketones per day because it cannot store glucose inside its cells. And that’s where the ultimate mechanism for losing weight in this entire diet works out.
Some more are mentioned below:
Ketosis and Fat Burning: During the ketosis process, our liver breaks down its fats into ketones, which are further used as fuel for the entire body.
Appetite Suppression: The Keto diet also helps you suppress your appetite as the healthy fats that are present in the diet keep your body full, and the ketones that are formed after fat breakdown also have the property of suppressing your appetite.
Increased Metabolism: Researchers have shown that a ketogenic diet helps increase your metabolic rate due to the mechanism of digesting fat, which is governed by the thermogenic effect of the body.
Benefits of the Keto Diet for Weight Loss
Every diet has its benefits if followed strictly without any cheat meals involved in the middle of it. The ketogenic diet is nothing different from it, but it is one of the best ways to lose weight without any side effects.
Some of the major benefits of the ketogenic diet are mentioned below:
- The keto diet helps prevent or even reduce seizure attacks by altering the excitability part of the brain.
- Research shows that it is even beneficial in the treatment of severe diseases such as Alzheimer’s disease or brain cancer.
- The keto diet also helps treat type 2 diabetes by managing the sugar and insulin levels in our bodies.
- It is also helpful in maintaining good cardiovascular health by lowering the bad cholesterol level in our body.
- A ketogenic diet also helps improve the metabolic rate of your body, which ultimately helps you lose weight.
What are the Health Benefits of the Ketogenic Diet?
There are various health benefits to ketogenic diets, and many of them are yet to be discovered. It is beneficial in several aspects, such as indifferent cases of brain diseases, heart diseases, sugar level issues, and much more.
Most important is the mechanism on which the entire diet works, which is cutting out carbs so that our body can utilize stored fats as fuel for itself. Some of the major health benefits of the ketogenic diet are mentioned below:
- It helps you control your appetite, which ultimately leads to weight loss.
- It also helps in losing weight and storing the healthy muscle mass of the body, which very few diets do.
- The ketones, which help the entire body function during the diet, act as fat burners for your body.
- Apart from weight loss and health benefits, it also keeps a check on people’s health to save them from several diseases such as Alzheimer’s or heart attacks.
- It is also helpful in curing diabetes by regulating the insulin levels in our bodies.
What Do I Eat on a Keto Diet?
There are several food items that you can include in your keto diet that keep you from craving all the junk food that is enough to ruin the entire diet.
The food items can be sourced from different categories, and most of them are high in fat. Fish and shellfish are quite friendly on the keto diet, as they are free from carbs and rich in vitamin B and selenium. You can go for healthy-fat vegetables, eggs, meat and poultry, and cheese.
You can also go for some healthy fats, such as cheese, which has a higher amount of fat with no carbohydrates and is also rich in calcium as well as protein.
Avocados have healthy fats that are monounsaturated in type. They also have potassium in them, which is mostly lacking in American body types. You can also go for poultry products, such as meat, because they are rich in lean protein and have zero carbohydrates.
Safety and Considerations for Weight Loss on the Keto Diet
Excess of everything is bad, and the same goes with a keto diet. Staying on a long keto diet can cause issues such as kidney stones and constipation and affect our eating habits.
Some of them are mentioned below:
- Prioritize the nutrition of your food and also look for nutrition-dense food.
- Try to maintain the ratio between macronutrients and micronutrients in your diet.
- Keep a check on your electrolytic balance and hydration level.
- Consult some health experts before starting the diet if you have any medical complications.
Experts also say that the keto diet is not safe for those who have issues with their liver, gallbladder, thyroid, or pancreas. So before starting a keto diet, it is always recommended that you consult your doctor and go through an entire body checkup.
As per the research, the keto diet is one of the safest ways to lose body fat and store muscle weight without altering our energy levels. So you can go for this diet if you are looking for a weight loss diet but don’t want to compromise on the energy level as well as the metabolic rate of the body.
Apart from body weight, this diet is also very beneficial for our brain health, as ketone, which works as fuel for our body, is one of the primary sources of energy for our brain. But make sure that you have consulted with a doctor before taking this strictly and have gone through a proper complete body test to avoid any further complications.