What is the keto diet?
The keto diet is a low-carb, moderate-protein, and high-fat diet. As we all know, carbs are the main energy provider for our bodies. But when carbohydrate content is reduced on a keto diet the body gets trained to use alternate sources of energy.
Restricting carbs and increasing the fat content in the diet can lead the body to a metabolic state called ketosis. Your body turns carbohydrates into glucose for energy. But when carbs are cut down it starts to rely on fats. Burning fats for energy is known as ketosis. It takes about 3 weeks for the body to enter the stage of ketosis. Today this diet is gaining attention as a weight-loss strategy because of its low-carb intake.
Obesity, especially in youth, has become a major worldwide problem. It’s also considered a risk factor for many metabolic disorders like type 2 diabetes, hypertension, high waist size, low HDL levels, etc.
In this article, we will discuss how the keto diet helps to manage weight reduction and thus metabolic diseases.
Obesity
The keto diet promotes fat loss by increasing the fat oxidation process the process in which fat is burned for energy, suppressing hunger hormones, and making one feel full.
Metabolic syndromes/diseases
Metabolic diseases include diseases like high blood pressure, high blood sugar levels, extra abdominal fat, and high triglyceride and cholesterol levels. These factors increase the risk of heart attack, stroke, and diabetes. The keto diet plays a very significant role in controlling all these syndromes. Let’s see how:
Controls blood sugar levels
A diabetic patient either has inefficient insulin or lacks it, making the body harder to process glucose released by the breakdown of carbs. But the lack of carbs in the keto diet aids in lowering blood sugar levels
May improve heart health
There is a connection between heart disease and diabetes. Heart suffering may be because of inflammation and many times the cause of inflammation is high blood sugar levels. The keto diet helps to lower blood sugar levels and improves anti-inflammatory insulin function, thus helping to treat heart conditions. By controlling blood sugar levels, the keto diet raises HDL cholesterol levels and reverses type 2 diabetes. Both factors help improve heart health and lower the risk of heart disease.
Improved PCOS
As the keto diet lowers the insulin level, so does the spike in increased testosterone levels in females, which results in a reduction in PCOS syndrome and infertility issues.
How to follow the keto diet?
If you want to try the keto diet, simply stick to these rules:
Check your carb intake. It shouldn’t be more than 50 grams per day.
Buy meat, cheese, eggs, avocados, nuts, fish, etc.
Try making pasta, muffins, shakes, ice cream, brownies, and puddings.
Keep yourself hydrated. Make sure you consume enough electrolytes such as sodium, potassium, and magnesium.
Motivate yourself. Keep track of your progress. Take photographs and monitor your weight.
Be consistent with your diet.
Final thought
The keto diet is not meant to last forever. Many people stay on the keto diet for small intervals many times a year, while some use it to lose weight and change their eating habits. So it is advisable to consult your doctor and a registered nutritionist before you switch to this diet.