The obesity problem currently affects 13% of the world’s youth. Obesity is not only a single concern, rather it’s a risk factor for many cardiovascular diseases and many metabolic disorders like type 2 diabetes, hypertension, dyslipidemia, and certain cancers. Also, it creates hormonal imbalances, leading to PCOS, thyroid, etc. So obesity is one of the most challenging problems faced by both the physician and the patient.
Obesity, which is primarily a product of an unhealthy lifestyle, can be managed through some weight reduction regimens to some extent. And one such diet regimen i.e. the keto diet which is a low-carb, and high-fat diet has proven to be very effective for rapid weight loss.
What is the keto diet?
The keto diet is a very low-carb, high-fat diet plan. It has been practiced for centuries to manage certain medical conditions. In the 19th century, it was used to combat diabetes. In 1920, it was primarily used for the treatment of epileptic children among whom only medication wasn’t successful. It was noticed that children who were kept on the keto diet showed a dramatic reduction in the number of seizures. Researchers have found its effectiveness in treating some cancers, heart problems, PCOS, and Alzheimer’s disease.
But the use of the keto diet for weight reduction is a novel concept and is observed to be very effective in the short run. It involves limiting your carb content to 20-50 grams of carbs per day. This puts our body into a state called ketosis where the body starts burning down fat into fuel as a source of energy.
How does this happen?
When you eat a carb-restricted diet i.e. hardly 45-50 grams per day your body eventually gets deprived of glycogen which is the immediate source of energy for the body. As carbs are reduced and fats are increased in the diet, the body enters a metabolic state called ketosis.
What is ketosis?
On the keto diet, the body uses fats and proteins as a source of energy instead of glucose. We could say that it enters the body into ketosis. It is a natural metabolic state, in which the body converts glucose to ketone bodies and burns fats as a source of energy.
Glucose – the main source of energy for all the cells in the body – is obtained by eating carbohydrates. When we are on the keto, 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 uses fat as a primary energy source. The liver starts producing ketones from fat molecules that can be used without glucose.
We can say that at this stage our body enters a stage of metabolic state called ketosis. This results in weight loss very quickly.
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.
Issues of concern
Though the short-term effects of the keto diet are well known, the long-term benefits are not well known due to limited research.
The keto diet is a controversial topic. Some people assert that this diet increases cholesterol levels and may cause heart disease. However, in many studies, the keto diet is proven worthy and beneficial for health if taken under the guidance of a regular doctor or registered nutritionist.