Obesity and metabolic diseases have become the modern world’s major health problems.
In fact, every year a minimum of 2.8 million adults die from obesity-induced diseases.
Metabolic syndrome influence over 50 million people in the America alone, and can lead to an array of health issues.
To fight this, several diets have materialized, few of which are in fact backed by research studies.
The plethora of benefits offered by the ketogenic diet, on the other hand, are well-supported by science and research both.
This blog post explains how a keto diet can help you lose weight as well as treat metabolic disorders.
What is a Ketogenic Diet?
A ketogenic diet is high in fat, medium in protein and extremely low in carbohydrate content.
As carbohydrate content is reduced and fat content is increased, the body enters a metabolic state known as ketosis. During Ketosis the body starts converting fats into ketones, which are molecules that can supply energy for the body to function.
After some days or weeks on a keto diet, the body becomes very efficient at burning fat and ketones for energy instead of carbohydrates.
The ketogenic diet also lowers down the insulin levels. These, along with the increased ketones, are two of the major reasons this diet has several health benefits.
Ketogenic Diets and Weight Loss
There are strong research-based evidence pieces that prove ketogenic diets to be extremely effective in burning fat thereby losing weight.
They can help you lose weight, protect muscle mass and improve several symptoms of diseases.
In fact, several studies have suggested ketogenic diet instead of a low-fat diet for effective weight loss.
Findings also prove that the ketogenic diet is far more superior to other diets, even when total calorie intake is matched.
In one study, a group of people following ketogenic diet lost 2.5 times more weight than those following a low-calorie, low-fat diet. Triglyceride and HDL cholesterol levels also improved in the people following the keto diet.
Mechanisms behind Ketogenic Diets and Weight Loss
Here’s how ketogenic diets help in weight loss:
- Higher protein intake: Some forms of ketogenic diets promote increase in protein intake, which has several weight loss benefits
- Food elimination: Limiting your carbohydrate intake also limits your food options. This can evidently cut down calorie intake, which is important for weight loss.
- Gluconeogenesis: Your body is forced to break down fat and protein into glucose for energy. This process may burn several calories each day helping in losing weight.
- Hunger suppressant: Ketogenic diets help you feel fulfilled. This is supported by optimistic changes in hunger hormones, including leptin and ghrelin
- Improved insulin sensitivity: Ketogenic diets can significantly improve insulin sensitivity, which can help improve glucose utilization and boost metabolism which in turn helps in burning fat.
- Decreased fat storage: Some studies advocate ketogenic diets may decrease lipogenesis, the process of converting sugar into fat.
- Increased fat burning: Ketogenic diets quickly increase the quantity of fat you burn during rest, daily activity and workout.
It is very obvious that a ketogenic diet can be a winning weight loss tool compared to the other diets.