Obesity is one of the major health problems globally. This silent killer has reached epidemic levels, with at least 2.8 million people dying worldwide from obesity. Obesity is a risk factor of a cluster of metabolic abnormalities like high blood pressure, type 2 diabetes, low HDL (good cholesterol), and a high waist to hip ratio.

Weight loss necessitates a deliberate effort to change one’s lifestyle behavior and diet. Are you overweight and suffering from different health issues? If yes, then don't worry! Nature has a solution.  Many diets have been developed to combat this menace, with the ketogenic/keto diet proving the most effective.  

 

What is Keto Diet?

Ketogenic or Keto diet is a low carbohydrate, a fat-rich diet that offers plenty of benefits. It involves reducing carbohydrate (carbs) intake and replacing it with fat. The aim of this diet is to use different types of body fuel, rather than using sugar (glucose) that comes from carbohydrates, the body relies on ketones bodies.

Since the body prefers to use blood sugar from carbohydrates as its energy source, the absence of blood sugar in ketogenic diets leads to the body starting to break down stored fats into small molecules called ketones. Burning fat is an ideal way to lose weight. Reducing carbs intake put the body into a metabolic state called ketosis. Ketosis is a metabolic state when ketones become an alternative source of energy for the body. This happens when carb intake and insulin levels are low.

Once your body reaches ketosis, most of your cells will use ketones to generate energy until you start eating carbohydrates again. Keto diets may cause significant reductions in blood sugar and insulin levels that offer some health benefits.

The Keto diet is usually rich in fats and proteins. It includes eggs, meat, sausages, fish, fibrous vegetables, seeds, almond and coconut flour, and other foods.

Almond flour and coconut flours are keto-friendly diets due to their low carb content. Studies suggest that keto diets are effective diet options for weight loss. These diets may also be beneficial in tackling diabetes, improving cognition, and epilepsy.

 

How does Keto diet help with weight loss?

Numerous studies reveal that the Keto diet can help reduce weight loss and lower risk factors for other metabolic diseases. Some studies even suggest that the Keto diet could be a way more effective way of losing weight than taking a low-fat diet.

Below is how the keto diet promotes weight loss:

• It suppresses your appetite: Keto diet imposes not less than 70% of energy from fat. In so doing, it mimics fasting-related ketosis.

• It encourages higher protein intake: Some Keto diets increase the intake of proteins with numerous weight-loss advantages.

• It leads to a decrease in fat storage: Some studies have suggested that the keto diet can reduce lipogenesis (the process of converting sugar into fat). The Keto diet can accomplish this because it stores excess carbohydrates as fats; whenever there's a low amount of carbohydrate, the body shifts to converting fat into energy.

• It increases the burning of fat: Ketogenic diet increases the amount of fat you can burn when exercising or resting.

• It promotes gluconeogenesis: It enables your body to burn more fats and calories every day by converting fat and proteins into carbs for fuel

 

 

 

Ketogenic Diet for Diabetes

 

Diabetes is characterized by impaired insulin sensitivity and high blood sugar levels. The ketogenic diet can help you lose excess fat, which is closely linked to type 2 diabetes and other metabolic disorders. This diet helps boost insulin sensitivity and manages glycemic control within a healthy range.

 

 

Keto-Diet also improves Cognition in Alzheimer’s Patients

 

According to a survey published in Advances in Nutrition, the keto diet may also improve short- and long-term cognition among people who are living with Alzheimer’s disease and are experiencing mild cognitive impairment.

 

 

Bottom Line

 

A ketogenic diet can be used to achieve weight loss, blood sugar management improves cognition in Alzheimer’s patients and reduces the chances of getting other metabolic disorders.

To avail of all these benefits, consume keto-friendly foods on a regular basis.

 

 

Sources

1.  https://www.bbc.co.uk/food/articles/keto_diet_weight_loss

2.  https://www.health.harvard.edu/blog/ketogenic-diet-is-the-ultimate-low-carb-diet-good-for-you-2017072712089

3.  https://www.healthline.com/nutrition/ketogenic-diet-and-weight-loss

 

 

 

 

 

 

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