Discover the Health Benefits of the Ketogenic Diet Today!
The ketogenic diet is a high-fat, low-carb diet plan that was first developed to treat children who have epilepsy. In recent years, many people have adopted the keto diet for weight loss purposes. Research shows that the keto diet may help reduce body fat, lower blood sugar levels, and fight inflammation.
However, some studies suggest that the keto diet isn’t safe for everyone. If you’re interested in trying the keto diet, make sure to talk to your doctor before beginning.
A ketogenic diet is a high-fat, adequate-protein, low-carbohydrate diet. That means lots of fat (80% – 90%) moderate amount of protein (15% – 20%), and moderate carbs (10% – 15%). The basic concept behind the keto diet is that our bodies produce glucose normally from any type of food we eat.
But if we don’t have enough insulin then our bodies start breaking down fats instead. And when our body starts using fats as fuel, they become less likely to use them for energy production. So we get more power and endurance while exercising.
To understand keto, we first need to know what ketosis is. When you eat carbs, your body converts them to glucose (a simple sugar) and stores them in the liver. Glucose then travels throughout your bloodstream until it reaches your cells where it’s converted back into energy.
Your body uses this stored glucose whenever it needs energy. However, if you consume fewer than 50 grams of carbs per day, your body begins producing ketones instead of glucose. Ketones are produced when your liver breaks down fat into fatty acids and glycerol. As long as your body produces enough ketones to keep its blood sugar levels stable, it enters a state called “ketosis”.
When you enter ketosis, your brain receives less glucose and starts using ketones as fuel. Because ketones have a higher concentration of energy than glucose does, they provide your brain with much-needed fuel without having to break down fats.
In addition, ketones help regulate your appetite and mood. If you want to lose weight, you may find yourself craving healthier foods while eating less. The ketogenic diet works by forcing your body to burn stored fats rather than carbohydrates. By restricting carbohydrates, your body switches over to burning fats for energy.
Fatty acids are broken down into acetyl CoA, which is then combined with oxaloacetate to produce citrate. Citrate is then transformed into acetyl coenzyme A, which is finally oxidized to carbon dioxide and water. This cycle is known as the Krebs Cycle.
Benefits Of The Ketogenic Diet
There are many reasons why people choose to go on a ketogenic diet. One of the biggest benefits is that it helps reduce cravings and hunger pangs. Another benefit is that it increases energy levels and mental clarity. Many people who follow the ketogenic diet report feeling happier and more focused. Additionally, some studies show that the ketogenic diet may improve heart disease, epilepsy, migraines, Alzheimer’s, Parkinson’s, type 2 diabetes, cancer, and even acne.
Here are some reasons people choose to go keto:
- Ease of planning meals – Since you’re not eating grains, you don’t have to plan out complicated meal schedules. You’ll find yourself spending less time thinking about what’s for dinner, and more time enjoying food.
- Maintaining a stable mood – Because you aren’t consuming any carbohydrates, you won’t experience swings in blood sugar, meaning you won’t feel emotional after eating something sweet or stressed out after binging on chips.
- Increased energy – Many people report feeling more alert and energized on a ketogenic diet.
- Improved athletic performance – Research shows endurance athletes who follow a keto diet improve their performance and recovery compared to those who don’t.
- Weight management – Cutting back on processed carbs means you’ll naturally start burning fat for fuel, rather than relying on insulin spikes to convert them into usable energy.
- Better sleep – One study showed participants slept better on a low-carb diet than on a standard diet. Researchers believe this is due to lower ghrelin levels — the hormone responsible for feelings of hunger — and higher leptin levels — the hormone associated with fullness.
- More focus and concentration – People often report increased focus and attention on tasks after following a keto lifestyle.
- The healthier gut microbiome – A keto diet promotes gut health by reducing inflammation, leading to a healthier digestive system. Studies show that mice fed a keto diet had a different microbial makeup than mice fed a regular diet.
In addition to these health benefits, research suggests that going keto may help control cravings and reduce weight gain.
Can You Lose Weight on a Keto Diet?
Yes! Many people lose weight fast on a keto diet and keep it off long-term. Because these diets reduce appetite, many people report losing pounds without even trying. Make sure you don’t fall into any of these pitfalls before giving the diet a shot.
- Not planning. You may not realize how challenging it can be at first to avoid emotional eating once you’re hungry. If you know you’ll want food afterward, then make plans in advance. Otherwise, you might find yourself bingeing right after you’ve eaten enough calories for the day.
- Not having a workout partner. Research shows that we’re more likely to succeed with goals when we work towards them alongside someone else. Having a buddy keeps us accountable; relying on ourselves alone makes us more prone to cheat.
- Eating too little. On paper, a keto diet looks like it provides just what you need – lots of fat and few, if any, carbohydrates. However, if you consume fewer total calories than you expend, you’ll drop water weight. That means you look thinner, but you could just be consuming fewer calories than you’re using.
- Failing to ease into it. When you change your lifestyle dramatically, it’s best to transition gradually. Going cold turkey isn’t going to give you good results — in fact, it probably won’t work at all. Instead, ease into it by making small changes to your current routine over time.
- Being rigid about portion sizes. No rule says you have to stick to certain portions on keto. Research suggests that people who restrict themselves to 1,200 calories a day tend to gain weight faster than those who eat freely. That said, you should still maintain a balance between food and drink, otherwise, you risk depleting your electrolytes, which can lead to muscle cramps, headaches, and fatigue.
- Skipping meals. When you skip breakfast, lunch, or dinner, you slow down your metabolism and increase your hunger levels. As a result, you’re more likely to overeat later on. Try to eat three balanced meals a day, and do away with snacking in between.
- Giving up exercise. Exercising helps regulate your appetite, and therefore your calorie intake. Plus, it boosts your mood, which makes you feel happier and more energetic. Cutting back on physical activity while following a keto diet can cause you to rack up some major failures to meet your fitness goals.
- Not tracking your macros. Tracking your macro ratios is critical to sticking to your keto diet. By entering everything you eat into MyFitnessPal, you’ll get real-time feedback about whether you’re meeting your daily nutritional targets. And you can use online spreadsheets to calculate your macros easily.
Frequently Asked Questions
Q1. How Does the Ketogenic Diet Work?
Ans. When you eat foods rich in carbs (like pasta) and protein (like meat), your liver produces glucose (a type of carbohydrate). Glucose gets stored in the muscles as glycogen until you burn off excess calories. When you don’t consume enough carbs, your liver converts those extra fats into fatty acids called ketones. Your kidneys then use these ketones instead of glucose for energy.
Q2. Why Do You Need To Be On A Ketogenic Diet?
Ans. If you want to lose weight, you need to cut back on calories and increase physical activity. But if you do that, you’ll probably end up losing muscle mass along with fat. That means you won’t look as toned after you’ve lost weight. Plus, you could develop eating disorders since you might feel deprived due to calorie counting.
A ketogenic diet helps you maintain muscle while still losing fat. Studies show that keto diets improve insulin sensitivity and decrease insulin levels. Insulin is a hormone that regulates how much glucose enters cells. High insulin levels cause cells to store more fat than they should. By reducing insulin levels, you prevent this problem.
Q3. Are There Any Side Effects Of The Ketogenic Diet?
Ans. There aren’t any known side effects of the keto diet. However, you shouldn’t start the diet without talking to your doctor first. He or she can monitor your progress and ensure that you don’t experience any problems.
Q4. Can I Follow The Ketogenic Diet While Pregnant Or Breastfeeding?
Ans. Yes! As long as you keep yourself well-hydrated, you can follow the ketogenic diet while pregnant or breastfeeding.
Q5. Should I Eat Fatty Foods On The Ketogenic Diet?
Ans. You can eat whatever you’d like on the keto diet. You just need to stay away from simple carbs like white bread, rice, and potatoes. Instead, focus on whole foods like avocado, eggs, fish, chicken, turkey, cheese, butter, olive oil, coconut oil, and bacon.
Q6. How Long Should I Follow The Ketogenic Diet?
Ans. You should stay on the ketogenic diet for at least two weeks before making any changes to your diet. After two weeks, you can slowly add more carbs to your diet and increase the amount of protein you eat.
