The most common illnesses in the world are either related to obesity or metabolic processes in the body. As a result, some of the most chronic diseases can be prevented if we can control obesity in humans. The other factor, which is still food-related, is the mode and management of metabolic activities in the body.
In a way, obesity is also a metabolic syndrome stemming from similar abnormalities such as type 2 diabetes and high blood pressure. Other illnesses may include cholesterol and a high waist-to-hip ratio, identical to the body mass index factor.
Some mitigating outcomes of these disorders have been the emergence of special diets that can prevent and reduce the risk of these abnormalities. Therefore, science invented the Ketogenic diet to create a helpful diet for those who need unique combinations or need to manage their metabolic processes.
What is a Ketogenic Diet?
A Ketogenic or Keto diet is a special diet that contains a high amount of fat but a reduced protein and carbohydrates level. As a result, the diet can force the body to convert some extra fat to synthesize the required energy through unusual metabolism.
This metabolic process of conversion is called Ketosis, where the body converts fats to ketones, which supplies more energy to the brain. When the consumer trains his body this way for weeks or days, the body and brain adjust to this process. This process depends more on fats and ketones rather than carbs.
Some of the staple food items you can find on a keto diet include butter, meat, fish, eggs, cheese, heavy cream, nuts, oils, avocados, and seeds. On the other hand, it eliminates almost all carb sources from the list, including whole grains, fruits, cereals, bowls of milk, beans, rice, sweets, potatoes, and some higher-carb vegetables.
General Benefits of Keto Diets
Apart from the ideal conversion of excess fat content from the body, keto diets also have tremendous benefits to the body as follows;
- Keto diets have been found to help manage metabolic diseases in the body
- It reduces the insulin level in the body, which can improve the sensitivity and blood sugar content. As a result, keto diets can help control type 2 diabetes
- It helps to burn fat in the body, accompanying the process with moderate proteins and low carbohydrates
- Finally, Keto diets help to control your weight loss by conserving muscle mass while losing fats
Effects of Keto Diets on Weight Loss
There are plenty of pieces of evidence that a good keto diet can help you achieve a healthy weight loss. More so, by losing the excess fat in the body through lower carbs, you can combat many metabolic diseases effectively and build some muscle mass in the process.
Other studies showed that a ketogenic diet is more effective in weight loss than a low-fat diet, even with the same calories. If you now reduce the calorie intake of people already on a keto diet, you can achieve a high weight loss level.
Furthermore, ketogenic diets can improve the level of triglycerides and HDL cholesterol, which is the good cholesterol. However, when you are on a keto diet, you will still have to closely watch your total carb consumption daily. It is essential to monitor the carb intake to reduce carb intake and increase fat intake.
The Process of Weight Loss by Ketogenic Diets
How do keto diets promote weight loss in consumers? There are six significant ways by which the keto diet achieves these benefits. The processes are listed below;
1. High level of protein intake
The central process of some keto diet influence is by increasing protein intake to a moderate level. As a result, the lean protein increase has a tremendous effect on achieving weight loss. However, not all keto diets affect your protein intake level.
2. Reduction in the storage of excess fats in the body
Since the keto diet can convert excess fats into a source of energy supply, it slightly affects lipogenesis. Lipogenesis is converting sugar to fats since the extra carbs are already converted to fats.
3. Increased fat burning
Some essential studies showed that keto diets can increase the amount of fat due to burning when consumers are resting. On the other hand, it can happen during activities or workout exercise sessions, which demand a level of research in these cases.
Gluconeogenesis is an alternative way for the body to produce carbs as fuel for the body by converting fats and proteins. However, it involves the burning of extra calories, which reduces the bodyweight effectively.
Keto diets can also reduce your appetite level effectively, especially if you need to feel full. This case influences the hunger hormones ghrelin and leptin positively until you are ready to eat. However, this use should be applied carefully to avoid further hormonal imbalance.
6. Higher insulin sensitivity
In terms of insulin sensitivity, the keto diet can help you achieve better effectiveness of the insulin. This improvement can help your body undergo a more effective metabolism and utilization of body nutrients and energy.
Side Effects of Keto Diet
When using a Keto diet that limits carbohydrates’ intake to permit mote proteins and higher fat intake, there is a need to take some precautions. Significantly, there is a short-term side effect of keto diets known as Keto-Flu with symptoms that include nausea, headaches, and a feeling of tiredness.
People who experience the keto flu caused by the keto diet may be due to the sudden change in the amount of carb intake in the body. Some of the other Keto flu symptoms may include fatigue, vomiting, insomnia, dizziness, constipation, and endurance issues during exercises.
On a final note, it may be essential to consider keto diets in achieving weight loss. However, keto diets should be by careful selection of the items that suit the body. Besides, the consumer should gradually introduce the keto diet and take note of any unexpected symptom that may occur in use.
Overall, the keto diet can help your body convert some excess fat to supply the much-needed energy to the body, especially the brain. The process is also accompanied by a reduction in the consumption of carbohydrates. If you choose keto diets to achieve weight loss, it’s a good one, and we wish you the best outcome.