A Ketogenic Diet to Lose Weight and Fight Metabolic Disease

Obesity and metabolic diseases are the main health problems around the world.

In 2016, obesity affected 13% of adults worldwide.

Obesity is a risk factor for metabolic syndrome, which includes a group of metabolic abnormalities, type 2 diabetes, high blood pressure, high waist-to-hip ratio, and low HDL (good) cholesterol.

To combat this, many diets, including the ketogenic diet, have been planned for a person to consume very limited amounts of sugar. Some research suggests that this diet may be beneficial for obese people.

However, some experts have questioned the health benefits of the Keto diet and called for more research. While it can help you lose weight, there can also be complications.

This image source by pexels.com

This article explains how diet can help people lose weight and manage metabolic disorders. It also looks at some possible errors.

What is a Ketogenic Diet?

A ketogenic diet is high in fat, moderate in protein, and low in carbohydrates.

As carbohydrates decrease and fat increases, the body enters a metabolic state called ketosis. Then the body begins to convert fats into ketones, which are molecules that can provide energy to the brain.

After a few days or weeks on this type of diet, the body and brain become very efficient at burning fat and ketones for fuel instead of carbohydrates.

The ketogenic diet also lowers insulin levels, which can be beneficial for improving insulin sensitivity and blood sugar control.

The main foods on the ketogenic diet include:

Meat

Fish

Butter

Eggs

cheese

Thick cream

Petroleum

Walnuts

Avocados

Seeds

Low carb vegetables

Rather, almost all carbohydrate sources are eliminated, including:

Grain

Rice

Beans

Potatoes

Sweet

Milk

Serial

fruit

Some higher sugars

SUMMARY: 

A ketogenic diet is a diet high in fat, moderate in protein and low in carbohydrates. It works primarily by reducing insulin levels, increasing ketone production, and burning fat.

Ketogenic diet and weight loss

There is evidence that ketogenic diets can help you lose weight.

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 for weight loss than a low-fat diet, even if it is in line with your total caloric intake.

In an earlier study, people on a ketogenic diet lost 2.2 times more weight than those on a low-calorie, low-fat diet. Triglyceride and HDL (good) cholesterol levels were also improved.

However, both groups reduced calorie intake by a relatively small amount and increased weight loss.

You can see the overall weight loss results in this graph:

Braham BJ chart, etc.

Another 2007 study compared low-carbohydrate diets to the UK Diet Guidelines for Diabetes. It found that the low-carb group lost 15.2 pounds (6.9 kg), while the low-fat group lost only 4.6 pounds (2.1 kg). For 3 months, a low-carb diet resulted in 3 times the weight loss.

However, there was no difference in the levels of HBA1C, ketones, or lipids between the groups. In addition, those who follow a low-carbohydrate diet also reduce their calorie intake. Finally, there is no difference between the fat or protein intake between the two groups. It is important to note if people's fat intake is increasing because they are on the ketogenic diet.

However, there are opposing theories for these searches. Some researchers argued that the results were simply due to high protein intake, and others thought that the ketogenic diet had a distinct "metabolic advantage."

Other studies on ketogenic diets have shown that ketogenic diets can reduce appetite and food intake. This is extremely important when applying research to real life.

If you don't like counting calories, the data suggests that a ketogenic diet may be a good option for you. You can eliminate certain foods and not have to keep track of calories.

If you follow the Cato Diet, you should check the label every day and keep track of your total carbohydrate grams per day, which requires attention to food choices.

However, keep in mind that many of the studies mentioned above had smaller sample sizes and only evaluated the short-term effects of the diet.

More research is needed to determine how diet can affect long-term weight loss and whether weight can be restored after a normal diet resume.

SUMMARY:

The ketogenic diet is an effective weight loss diet supported by evidence. It is very filling and usually does not require calorie counting.

How do ketogenic diets promote weight loss?

Here's how ketogenic diets promote weight loss:

High protein intake. Some ketogenic diets increase the amount of protein intake, which is very beneficial for weight loss.

Gluconeogenesis. Your body converts fats and proteins into carbohydrates for fuel. This process can burn a lot of extra calories every day.

Appetite-suppressant. An Anorexia Ketogenic diet helps you feel full. This is supported by positive changes in appetite hormones, including leptin and ghrelin.

Improved insulin sensitivity. Ketogenic diets can dramatically improve insulin sensitivity, which can help improve fuel consumption and metabolism.

Reduced fat storage. Some research suggests that ketogenic diets may reduce lipogenesis, the process of converting sugar into fat. This is because the extra carbohydrates are stored as fat. When a minimal carbohydrate is taken, fat is used for energy.

Greater fat burning. Several studies have shown that a ketogenic diet can slightly increase the amount of fat you burn during rest, daily activities, and exercise, although more research is needed.

Thus, a ketogenic diet can be effective in helping you lose weight.

However, keep in mind that it is important to make sure you are meeting your calorie needs when following a ketogenic diet. Eating more calories can slow down your metabolism, making it harder to lose weight in the long run.

Some experts also point out that while a ketogenic diet may cause short-term weight loss, it is less likely that the loss will continue.

SUMMARY:

A ketogenic diet helps you burn fat, reduce calorie intake, and increase your sense 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:

• High blood pressure

• High waist to hip ratio (excess belly fat)

• High levels of LDL (bad) cholesterol

• Low levels of HDL (good) cholesterol

• High blood sugar levels

Many of these risk factors can be improved, or even eliminated, with nutritional and lifestyle changes.

Insulin also plays an important role in diabetes and metabolic disorders. Ketogenic diets are extremely effective in lowering insulin levels, especially in patients with type 2 diabetes or preeclampsia.

An older study found that after just 2 weeks on a ketogenic diet, insulin sensitivity dropped to 75% and blood sugar levels dropped from 7.5 mm / L to 6.2 mmol / L.

A 16-week study found a 1% reduction in blood sugar levels. Additionally, 7 out of 21 participants were able to stop all diabetes medications altogether.

What's more, some human and animal studies have also found that ketogenic diets can lower total cholesterol and triglyceride levels.

Keep in mind, however, that most of the available studies only focus on the short-term effects of ketogenic diets.

Indeed, some previous studies suggest that ketogenic diets may have a negative impact on heart health, especially in children.

Also, studies have shown that intake of saturated fat is not directly related to heart disease risk, it can increase LDL (bad) cholesterol levels which is a risk factor for heart disease.

Furthermore, several studies have further shown that consuming certain types of fats in large quantities may be associated with a risk of certain types of cancer.

Thus, more research is needed to determine how ketogenic diets can affect long-term health and disease.

SUMMARY: 

Ketogenic diets can improve many aspects of metabolic syndrome, causing obesity, type 2 diabetes, and a greater risk for heart disease.

Effects on metabolic diseases

There are several key reasons to explain the drastic effects of the ketogenic diet on mass disease markers. These include:

Fewer carbs. A high-carbs diet can constantly raise insulin and blood sugar levels, which can reduce the body's ability to use insulin efficiently.

Decreased insulin resistance. Insulin resistance can lead to health problems such as inflammation, high triglycerides, and increased fat.

Ketone bodies.  Molecules produced during the association of ketones: Ketone bodies can protect against certain diseases such as cancer, Alzheimer's and epilepsy.

Inflammation. The ketogenic diet can dramatically reduce chronic inflammation associated with metabolic syndrome and various diseases.

Loss of fat. This diet promotes the reduction of body fat, especially the reduction of unhealthy abdominal fat. Excess fat in the abdominal region is one of the criteria for metabolic disorders.

Restore normal insulin function. Studies have shown that healthy insulin function can fight inflammation, while insulin deficiency can exacerbate it.

As you can see, the combination of these factors plays quite a significant and important role in health and protection against disease.

SUMMARY:

Ketogenic diets can improve metabolic health, among other things, by improving insulin efficacy, reducing inflammation, and promoting fat loss.

How to follow a ketogenic diet

If you want to try a ketogenic diet, follow these basic rules:

Eliminate carbs. Check food labels and aim for 20 to 50 grams of carbohydrates per day or less.

Stock up on staples.  Buy meat, cheese, whole eggs, nuts, oils, avocados, oily fish, and cream as they are now important in your diet.

Eat your vegetables. Fat sources are high in calories, so keep all foods low in carbohydrates to fill up your plate and help you feel full. Vegetables will also provide fiber, which you no longer get from whole grains, beans, or fruits.

Experiment. A ketogenic diet can be interesting and tasty. You can even make keto pasta, bread, muffins, brownies, puddings, ice cream, etc.

Make a plan. It can be difficult to find low carb foods when you go. As with any diet, it is important to plan and go for snacks or meals.

Find what you like. Check until you find the ultimate ketogenic diet for you.

Follow the progress. Take photos, measure, and check your weight every 3-4 weeks. If progress stops, re-examine your daily diet. Make sure you get enough vegetables at each meal and keep your portion size moderate.

Replace the fluid. Make sure you're drinking enough water and getting the right amount of electrolytes like sodium, potassium, and magnesium.

To be consistent. There is no shortcut to success. With any diet, consistency is the most important.

You may also want to monitor ketone levels in your urine or blood, as these allow you to determine if you are keeping carbohydrate levels low enough to achieve ketosis.

Based on current research, studies in my lab, and ongoing customer experiments, some adequate amounts of 0.5-1.0mm / L show adequate amounts of nutrient ketosis.

Ask your doctor or dietitian for advice before switching to this type of diet or using any type of supplement.

SUMMARY: 

Most of your meals are based on low-carb vegetables and high-fat meats, fish, or eggs. You may be willing to monitor your ketone levels.

Should you try a ketogenic diet?

No diet is right for everyone, especially individual metabolism, genes, body type, lifestyle, taste buds, and personal preferences.

It may benefit those 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 conditions:

• Pancreas

• Liver dysfunction

• Fat metabolism disorders

• Carnitine deficiency

• Porfirio

• Kinesis deficiency in Pyruvate

There may be some negative effects. When you first start the diet, you may experience flu-like symptoms known as "keto flu."

These may include lack of energy and mental functioning, increased appetite, sleep problems, nausea, decreased digestion, and weakness of exercise.

Researchers have not yet done enough long-term research to know precisely 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 you should drink plenty of fluids, especially water, while on this diet.

Always talk to a doctor before starting a ketogenic diet to make sure it is safe and suitable for you.

Following a ketogenic diet can also be difficult. If you can't stick to it but still prefer the idea of ​​a low carb diet then a carb cycle or an ideal low carb diet may be a better option for you.

The ketogenic diet may not be the best option for elite athletes or those who want to build a lot of muscle.

In addition, vegetarians or vegetarians may struggle with this diet because of the important role that meat, eggs, fish, and dairy eat.

SUMMARY: 

The ketogenic diet can provide amazing results if you follow it. However, this may not be the best option for everyone.

BOTTOM LINE

To get the most out of a ketogenic diet, you should eat a high-fat diet and limit your carbohydrate intake to 30 to 50 grams per day.

Following a ketogenic diet under medical supervision can help you lose weight and improve your overall health.

It can reduce your risk of type 2 diabetes, obesity, and other aspects of metabolic disease.

Before starting any new diet, be sure to ask your doctor if this is the right option for you.

Article source healthline.com