The tips presented below will help you lose weight quickly. In case you stay consistent, you will continue losing weight.
Metabolic Diseases Affect a Large Number of People in the United States
Nowadays, metabolic diseases (such as diabetes) and obesity are on the rise. Approximately 2.8 million people die from obesity-related problems every year.
Moreover, about 50 million Americans suffer from metabolic syndrome that can result in various health issues.
Nearly 40 million Americans suffer from insulin resistance/pre-diabetes or diabetes.
Many different types of diets have emerged to fight this problem. A ketogenic diet is one of the diets developed to combat this. In addition, the benefits of this type of diet are supported by science.
Keep reading to learn how a ketogenic diet can help you fight metabolic disease and lose weight.
A Ketogenic Diet Is Low in Carbohydrates, Moderate in Protein, and High in Healthy Fats
As fats are elevated and carbohydrates are decreased, your body enters a metabolic state known as ketosis. Your body begins to transform fats into ketone bodies or ketones, i.e., molecules that supply your brain with energy.
After several days or weeks on this type of diet, your brain and body will begin to burn fat and ketones for fuel rather than carbohydrates.
Following this type of diet helps induce the production of ketone bodies and reduce insulin levels. These are 2 of the main reasons why this kind of diet has a number of health benefits.
Additionally, staples in this type of diet include seeds, avocados, nuts, oils, heavy cream, eggs, butter, cheese, fish, meat, and low-carb veggies.
On the other hand, it does not include foods high in carbohydrates, such as cereals, milk, sweets, potatoes, beans, rice, grains, fruits and some high-carb veggies.
In short, a ketogenic diet is low in carbohydrates, moderate in protein, and high in fats. It works by creating ketone bodies, decreasing insulin levels, and elevating fat burning.
The Ketogenic Diet Is Among the Most Effective Weight Loss Tools
Research has shown that adopting a ketogenic diet is beneficial for weight loss.
It could help you preserve muscle mass, lose fat, and enhance various markers of disease.
Specifically, in a study, those following a ketogenic diet lost 2.2 times more weight compared to those following a diet low in fats and calories. They also experienced improvements in their HDL cholesterol and triglyceride levels.
Other studies have proven that people could lose fat when their consumption of food isn’t restricted or controlled.
In case you do not want to count calories, then a ketogenic diet is an excellent option for you because you should exclude certain foods and do not have to count calories.
This Type of Diet Promotes Weight Loss Because It:
- Is High in Protein: Following a ketogenic diet results in higher intake of protein, thus contributing to weight loss.
- Excludes Certain Foods: Minimizing your intake of carbs also restricts your food options. Furthermore, this could greatly lower your intake of calories, which plays an important role in fat loss.
- Increases Fat Burning: Following a ketogenic diet quickly increases the amount of fat you burn during exercise, rest, and daily activity.
- Results in Gluconeogenesis: In fact, your body transforms protein and fat into carbohydrates for fuel. This process could also help burn many additional calories daily.
- Reduces Fat Storage: It has been found that ketogenic diets could lower lipogenesis, which is the process of transforming sugar into fat.
- Suppresses Your Appetite: Adopting a ketogenic diet helps you feel full. Moreover, this is actually supported by positive changes in ghrelin and leptin, i.e., hunger hormones.
- Improves Insulin Sensitivity: This type of diet can significantly enhance insulin sensitivity, thus improving metabolism and fuel utilization.
Unlike low-fat, high-carb, and low-protein diets, ketogenic diets are an effective weight loss tool.
It Can Also Prevent or Potentially Treat Metabolic Diseases
In fact, metabolic syndrome includes 5 risk factors for heart disease, obesity, and type-2 diabetes:
- High blood sugar levels
- Low HDL (good) cholesterol levels
- High LDL (bad) cholesterol levels
- Abdominal obesity
- High blood pressure
Most of these risk factors can be enhanced or removed with lifestyle and nutritional changes.
Furthermore, insulin has also been found to play a key role in metabolic disease and diabetes. But, ketogenic diets help reduce insulin levels, particularly for those suffering from pre-diabetes or type-2 diabetes.
A study showed that after 14 days on a ketogenic diet, blood sugar levels reduced from about 7.5 mmol/l to 6.2 mmol/l, and insulin sensitivity enhanced by a whopping 75 percent.
Another 4-month study also proved that ketogenic diets led to a 16% decrease in blood sugar levels.
Many other studies showed similar results, which means ketogenic diets could enhance various aspects of the metabolic syndrome, which is a main risk factor for heart disease, obesity, and type-2 diabetes.
Here Are the Factors That Explain the Effects of Ketogenic Diets on Markers of Metabolic Disease:
- Fat loss: Ketogenic diets stimulate fat loss, particularly belly fat. Keep in mind that excess fat in your abdominal area is detrimental to metabolic health.
- Inflammation: Ketogenic diets can significantly decrease chronic inflammation that is connected to metabolic syndrome and many other diseases.
- Ketones: Ketones have positive effects in the treatment of Alzheimer’s, epilepsy, and cancer.
- Healthy fats: Ketogenic diets are high in healthy fats that help enhance your HDL (good) cholesterol levels.
- Reduced insulin resistance: Fat gain, high triglycerides, and inflammation are the health problems associated with insulin resistance.
- Less carbohydrates: Eating foods high in carbs could constantly increase your insulin and blood sugar levels, thus resulting in poor cell function and damage.
That’s not all, ketogenic diets could help restore the normal function of insulin. It has been found that optimal insulin function helps minimize inflammation, whereas improper insulin function elevates it.
This means that ketogenic diets could help enhance metabolic health by stimulating fat loss, reducing inflammation, enhancing insulin function, and more.
You Can Adopt a Ketogenic Diet by Making the Following Dietary Changes:
- Consume high-fat, low-carb, and moderate-protein foods: You should consume avocados, oils, nuts, whole eggs, cheese, meat, and oily fish and cream because these foods are staples in ketogenic diets.
- Exclude carbohydrates: It is always a good idea to check food labels, and limit your daily carb intake to 30 grams.
- Consume your vegetables: Add low-carb vegetables to every meal because they can help keep you feel full.
- Build a plan: Of course, it can be difficult to find low-carb meals for when you are on the go. So, you should build a plan and have go-to meals or snacks.
- Make some interesting and delicious foods: You can make ketogenic ice cream, puddings, brownies, muffins, bread, pasta, etc.
- Replace minerals: Ketogenic diets change your mineral and fluid balance. Therefore, you should salt your food with Himalayan salt and take magnesium or electrolytes.
- Take supplements: You can boost the ketogenic process by taking MCT oil (five to ten grams two times daily), a ketone salt supplement, or consume coconut oil.
- Track your progress: It is advisable to take measurements, photos, and monitor your weight each three to four weeks. In case progress stops, you should reduce portion sizes slightly.
- Be consistent: It is a well-known fact that consistency is the key to weight loss.
You can also test the ketone levels in your blood or urine because they show if you are keeping your carb levels down to achieve ketosis.
Namely, anything over 0.5–1.0 mmol/l indicates nutritional ketosis.
Ketogenic Diets Are Not Suitable for Everyone
It is important to understand that each diet is not suitable for everyone, particularly as individual lifestyles, body types, genes, metabolism, personal preferences and taste buds differ.
Luckily, ketogenic diets are beneficial for those who are at a high risk of metabolic syndrome or are overweight.
This type of diet may not be the best option for those who want to build great amounts of muscle. Vegans or vegetarians may also struggle with this kind of diet, because of the key role played by dairy, fish, eggs, and meat.
Also, adopting a ketogenic diet can sometimes contribute to symptoms known as “keto flu.”
They include poor exercise performance, digestive discomfort, nausea, sleep problems, increased hunger, and poor mental function and energy.
Even though these symptoms are rarely experienced, they may cause some people to give up before they get started adequately.
- McDonald, Lyle. ”The Ketogenic Diet: A Complete Guide for the Dieter and Practitioner”;
- Kossoff, Eric. ”Ketogenic Diets: Treatments for Epilepsy and Other Disorders”;