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An Ketogenic Diet to Lose Weight and Fight Metabolic Disease

Global health issues include obesity and metabolic diseases.

In 2016, 13% of adults worldwide were obese.

Obesity can lead to metabolic syndrome. This is a group of metabolic abnormalities that includes type 2 diabetes, high blood sugar, high waist-to hip ratio and low HDL (good). Many diets have been developed to combat this. One such diet is the ketogenic diet, which restricts carbohydrates to a minimum. This diet has been shown to be beneficial for those suffering from obesity some experts question the health benefits of the ketogenic diet. They call for further research. It may help you shed weight but there could be other complications.

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This article will explain how the keto diet can help people lose weight, manage metabolic disease, and more. This article also discusses the potential drawbacks.

What is a ketogenic diet?

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A ketogenic diet is high-fat, moderately high in protein and low in carbohydrates. The body enters ketosis when carbs are decreased and fat is increased. The body then begins to convert fats into ketones. These are molecules that provide energy for the brain.

After a few weeks or days on this diet, the body’s ability to burn fat and ketones instead of carbs becomes very effective.

The ketogenic diet can also lower insulin levels. This can be helpful for improving insulin sensitivity, blood sugar management, and other factors.

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The following are staple foods for a ketogenic diet:

  • Meat
  • fish
  • butter
  • eggs
  • cheese
  • heavy cream
  • oils
  • nuts
  • avocados
  • seeds
  • Low carb vegetables

Almost all carb sources, however, are eliminated.

  • grains
  • rice
  • beans
  • potatoes
  • Sweets
  • milk
  • cereals
  • fruits
  • Some vegetables with higher carbohydrate content

The bottom line: A ketogenic diet consists of a high-fat and moderate-protein diet, along with a low-carb diet. It works by decreasing insulin levels, producing ketones and increasing fat loss.

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Weight loss and Ketogenic diets

Evidence suggests that the ketogenic diet can aid in weight loss.

These may assist in weight loss, muscle preservation, and improving many markers of disease.

A few studies suggest that a ketogenic diet might be more effective than a low-fat diet for weight loss. This is even after taking in the entire calorie. One study found that people who followed a ketogenic diet lost 2.2% more weight than those who followed a low-calorie, low-fat diet.  The HDL (good cholesterol) and triglyceride levels were also.

Both groups saw a similar reduction in calorie intake, which may have contributed to weight loss. Another 2007 study compared low-carb diets to the Diabetes UK’s guidelines. The low-carb diet lost 15.2 pounds (6.9kg) while the low-fat group lost only 4.6% (2.1 kg). The low-carb diet led to 3x more weight loss over 3 months.

There was no difference in HbA1c or ketone levels, nor lipid levels, between the two groups. Low-carb diets also saw a decrease in calorie intake. The two groups had the same amount of protein and fat. It is important to note that people who are following a ketogenic diet are increasing their fat intake.

These findings are supported by a variety of theories. Researchers believe the ketogenic diets have a greater protein intake. Others think that there is a distinct metabolic advantage . Studies of ketogenic diets have shown that they may reduce appetite and food intake. This is crucial when attempting to apply the research in a real-world setting .

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A ketogenic diet might be an option for you if you don’t like counting calories. You don’t need to keep track of calories and you can remove certain foods.

You must still be careful about what you eat and track your daily carbohydrate intake if you are following the keto diet.

Keep in mind, however, that not all of the above-mentioned studies had large sample sizes and evaluated only the short-term effects.

Further research is required to determine how long-term weight loss may be affected by the diet and whether weight can be regained if a normal diet is resumed.

Summary: The ketogenic weight loss diet is well-supported by scientific evidence. It is filling and does not require calorie counting.

How can ketogenic diets promote weight-loss?

Here are some ways that ketogenic diets can help you lose weight.

  • Increased protein intake.
  • The body uses fat and protein to make fuel. This can help you burn more calories per day
  • Ketogenic diets can suppress your appetite. This is supported by positive changes to hunger hormones such as leptin and ghrelin
  • Increased insulin sensitivity. Ketogenic diets can dramatically increase insulin sensitivity. This can help fuel utilization.
  • Less fat storage. Some research suggests that ketogenic diets might reduce lipogenesis (the process of turning sugar into fat. Excess carbs are stored in fat. Fat is used to provide energy when there’s only a small amount of carbs.
  • Increased fat loss. There have been a number of studies that show that the ketogenic diet may increase fat burn. However, more research is required

These are just a few of the ways a ketogenic diet could help you lose weight.

It is important to make sure you are meeting your calorie requirements when following the ketogenic lifestyle. Too many calories can slow down your metabolism and make it more difficult to lose weight over the long-term.

Experts also point out that although the keto diet can lead to weight loss, it is unlikely to last. It is also possible to have difficulty following the diet for long periods of time .

The bottom line: Ketogenic diets can help you lose weight, decrease calorie intake and increase your feeling of fullness, as compared to other diets.

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Metabolic diseases and a ketogenic diet

Five common risk factors for obesity, type-2 diabetes and heart disease are described by the Metabolic Syndrome.

  • High blood pressure
  • High waist-to-hip ratio (excess stomach fat).
  • High levels of LDL (bad cholesterol)
  • Low levels of HDL (good cholesterol)
  • high blood sugar levels

Many of these risk factors are easily reduced or eliminated by lifestyle and nutritional changes.

Insulin plays a significant role in metabolic disease and diabetes. People with prediabetes or type 2 diabetes will find ketogenic diets extremely beneficial in lowering their insulin levels.

A study from an older time found that insulin sensitivity and blood sugar levels improved after 2 weeks of a ketogenic diet.

A 16-week study found that blood sugar levels had dropped 16% in the same period. Seven of 21 participants were able stop taking diabetic medications.

Furthermore, studies on humans and animals show that the ketogenic diet can reduce total cholesterol and triglycerides.

It is important to note, however, that the majority of research on ketogenic diets is focused only on the short-term effects.

Some older studies have shown that the ketogenic diet can actually be detrimental to heart health, especially in children.

Research has shown that while saturated fat intake does not directly increase the risk of heart disease, it can raise levels of LDL cholesterol (bad) which could be a risk factor for developing heart disease.

Numerous studies have also shown that certain types of fat are associated with higher rates of certain cancers.

More research is required to understand how long-term effects of the ketogenic diet on health and disease.

The bottom line: Ketogenic diets may improve many aspects the metabolic syndrome. This is a major risk factor in obesity, type 2 diabetes and heart disease.

Impact of metabolic disease

The dramatic effects of the ketogenic diet upon markers of metabolic disease are explained by several factors. These are:

  • Less carbs.
  • Low insulin resistance. This can lead to health problems like high blood pressure, inflammation, high levels of triglyceride, and fat gain.
  • Ketone body. Ketone body — molecules created during ketosis — can help protect against certain diseases such as cancer, Alzheimer’s, and epilepsy.
  • A ketogenic diet can dramatically reduce chronic inflammation that is associated with metabolic syndrome and other diseases.
  • Fat loss. This diet encourages fat loss, particularly unhealthy abdominal fat. The criteria for metabolic diseases is excess abdominal fat.
  • Normalize insulin function. Research has shown that healthy insulin function can combat inflammation , while poor insulin functions can increase it.

These factors play a remarkable role in protecting against diseases and protecting our health.

The bottom line: Ketogenic diets can improve metabolic health by improving insulin function and reducing inflammation.

How to eat a ketogenic diet

These are the basic rules for a ketogenic diet.

  • Avoid carbs. Look at food labels.
  • Stock up with staples. Get meat and cheese. Nuts, eggs, cream, oils, avocados, and oily fish are all staples in your diet.
  • Get your vegetables. High-calorie fat sources can cause weight gain. Low-carb veggies will fill you up and keep you satisfied. Vegetables provide fiber that you won’t get from beans, whole grains, or legumes.
  • Try something new. It’s possible to still enjoy a ketogenic diet. Even ketogenic bread, pasta, muffins and brownies can be made.
  • Make a plan. When you’re on-the-go, it can be difficult to find low-carb meals. It’s essential to have a plan.
  • Do what you love. Try different things until you find the perfect keto diet.
  • Keep track of your progress. Take photographs, measurements, weight, and keep it updated every 3-4 weeks. Re-evaluate your daily intake if progress is slow. You should ensure that you are eating enough vegetables and that your portions are moderate.
  • Drink enough water. Get enough electrolytes like sodium, potassium and magnesium.
  • Consistency is key to success. There are no shortcuts. Consistency is key to any diet.

It may be worthwhile to also monitor your ketone levels in urine and blood to determine if you are able to maintain ketosis.

Current research, my laboratory studies, and ongoing testing with clients show that anything above 0.5-1.0 mg/l is sufficient to demonstrate nutritional ketosis.

Ask your doctor before you make any changes to this diet or use any supplement.

The bottom line: Make sure to eat low-carb vegetables and high-fat meats, fish, and eggs for most meals. You might also want to monitor your ketone levels.

Are you interested in a ketogenic diet.

There is no one diet that works for everyone. This is because every person has a different metabolism, gene, body type, lifestyle, taste buds and personal preferences.

Although it can be beneficial for people who are overweight or have a greater chance of developing metabolic syndrome (e.g., those with higher chances of developing it), it is not recommended for everyone. It is not recommended for those with the following conditions.

  • Pancreatitis
  • Liver failure
  • Disorders of fat metabolism
  • carnitine deficiency
  • porphyrias
  • pyruvate kinase deficiency

You may also experience some side effects. You may feel flu-like symptoms when you start the diet. This is known as “keto flu”

These could include decreased energy and mental function, poor exercise performance , increased hunger, sleeping issues and nausea.

Although researchers have not done sufficient long-term research to determine the exact long-term effects, there could be risks for liver or kidney problems.

You also run the risk of becoming dehydrated. This diet will require you to drink lots of fluids, including water.

To ensure safety and suitability, it is a good idea to consult a doctor before you start a ketogenic diet.

It can be difficult to adhere to a ketogenic diet. It is possible to not follow a ketogenic diet but still enjoy the idea of low carb eating. A low carb diet or a standard low-carb diet might be a better choice.

For elite athletes and those who want to build muscle mass, a ketogenic diet might not be the best choice.

Due to the important role that meats, eggs and fish play in this diet, vegans and vegetarians might have trouble with it.

Summary: If you follow the ketogenic diet, you can achieve amazing results. It may not be the right choice for everyone.

Take home message

You must eat high-fat foods and limit carb intake to 30-50 grams daily in order to reap the benefits of a ketogenic diet.

  • A ketogenic diet can help you lose weight and improve your overall health.
  • This may lower your risk of developing type 2 diabetes or obesity.
  • Ask your doctor before you start any new diet.

Original Source of the original story >> An Ketogenic Diet to Lose Weight and Fight Metabolic Disease

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