More and more people are moving to Keto diet these days to render the benefits of very low carb diet.
What is a ketogenic (keto diet)
The ketogenic diet (or keto diet, for short) is a low-carb, high-fat diet that offers weight loss along with other health benefits. The basic idea of a ketogenic diet is to make body burn fats for fuel instead of carbohydrates. It is recommended, to stay within 20-50grams of net carbs per day, focusing on adequate protein intake and high fat intake. Liver and muscles store about 500- 600 grams of glucose in the form of glycogen. During ketosis, the body first pulls stored glycogen from the liver and temporarily breaks down muscle to release glucose. If this continues for 3-4days and stored glucose is fully depleted and the body begins to use fat as its primary fuel. In the absence of carbs, the liver takes fatty acids in the body and converts them to ketone bodies or ketones, as an energy source. This process is known as ketosis, and it’s the goal for those on a ketogenic diet.
MACRONUTRIENT BREAKDOWN ON KETO
- Calories from Carbs: 5-10%
- Calories from protein: 20-25%
- Calories from fat: 75-80% (sometimes more for certain people)
Ketogenic diet helps you lose weight.
On a ketogenic diet, your entire body switches its fuel supply to run mostly on fat, burning fat 24-7. Insulin levels become very low, and fat burning increases dramatically. It becomes easy to access your fat stores to burn them off. This is great if you’re trying to lose weight, but there are also other less obvious benefits, such as less hunger and a steady supply of energy. This may help keep you alert and focused. The diet is so filling that you can lose weight without counting calories or tracking your food intake. One study found that people on a ketogenic diet lost 2.2 times more weight than those on a calorie-restricted low-fat diet. Another study found that people on the ketogenic diet lost 3 times more weight than those in the diet recommended by Diabetes UK.
Ketogenic Diets for Diabetes and Prediabetes
Diabetes is characterized by changes in metabolism, high blood sugar, and impaired insulin function. The increased ketones, lower blood sugar levels and improves insulin sensitivity. One study found that the ketogenic diet improved insulin sensitivity by a whopping 75%. Another study in people with type 2 diabetes found that 7 of the21 participants were able to stop using all diabetes medications. Thus the ketogenic diet can boost insulin sensitivity and cause fat loss, leading to significant health benefits for people with type 2 diabetes or prediabetes.
Other Health Benefits of Keto
- Heart disease: The ketogenic diet can improve the risk factors of heart disease like body fat, HDL cholesterol levels, triglycerides, and blood sugar.
- Epilepsy: Research has shown that the ketogenic diet can cause massive reductions in seizures in epileptic children.
- Polycystic ovary syndrome (PCOS): The ketogenic diet can help reduce insulin levels, which may play a key role in polycystic ovary syndrome.
- Acne: Lower insulin levels and eating less sugar or processed foods may help improve acne.
However, keep in mind that research into many of these areas is far from conclusive.
Thus, a ketogenic diet along with weight loss may provide many health benefits, particularly relating to metabolic, neurological or insulin disorders.