Obesity is a major health problem worldwide. According to one study, 13% of adults around the world have this problem. To combat this many diets have emerged and gained popularity. The keto diet is among them.
What is the keto diet?
The ketogenic diet or keto diet is a low-carb, high-fat plan, which has been practiced for centuries to manage certain medical conditions. In the 19th century, it was used to combat diabetes. In 1920, it was used to treat epilepsy among children and among those for whom alone was not enough. Researchers have found its effectiveness in treating some cancers, heart problems, PCOS, and Alzheimer’s disease. However, today this diet is gaining attention as a weight-loss strategy because of its low-carb intake.
How does it work?
Glucose – the main source of energy for all the cells in the body – is obtained by eating carbohydrates. When we are on the keto diet, which is a carb-restricted diet, we feel a dip in the blood glucose level. An alternative fuel called ketones is produced from accumulated fats. Our brain demands a regular supply of glucose as it can’t store it. It first satisfies its demands with glucose stored in the liver when fasting or eating a limited amount of carbs. It then temporarily breaks down muscles to release glucose. If this remains continued the glucose level will be depleted within 3-4 days. Insulin levels also drop, and the body starts using fat as a primary source of energy. The liver starts producing ketones from fat molecules which can be used in the absence of glucose.
We can say that at this stage our body enters a stage of metabolic state called ketosis.
How does the keto diet promote weight loss?
A keto diet emphasizes protein consumption, which in itself has weight loss benefits.
Your body burns fats and proteins to provide energy for the body. So there is calorie loss every day.
As you are on a high-fat diet, it makes you feel full and thus reduces your appetite.
The keto diet improves insulin levels, which in turn improves fuel utilization and metabolism.
Some studies suggest that a keto diet slightly increases the amount of fat you burn.
A message
Adding the keto diet to your diet may help you lose weight and improve your overall health. However, if done under medical supervision or the guidance of a registered nutritionist it can provide you with benefits in the long run.