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Recently, the keto diet has become extremely popular for its health benefits such as weight loss and preventing disease. The ketogenic diet can be hugely beneficial, but how does it work to provide these benefits?
What is the Ketogenic Diet?
You may have heard of the high-protein, low-carbohydrate Atkins diet. The ketogenic diet keeps carbohydrate levels low, but instead of ramping up the amount of protein in your diet, the keto increases the amount of fat. A typical keto diet aims for meals with 75% fat, 20% protein, and 5% carbohydrate. Eating a high-fat diet can still mean eating healthy. Menu items often include seafood, meat, dairy products, eggs, vegetables, and nuts. With the increased popularity, keto recipes are widely available.
How Does the it Work?
It might seem counterintuitive that adding more fat to your diet can lead to weight loss. Normally, your diet is high in carbohydrates, which are broken down into glucose, or blood sugar, for use as energy. As glucose enters your bloodstream, your body releases insulin to store excess glucose as fat. The more carbohydrates, the more glucose. The more glucose, the more insulin, and the more insulin.
It takes advantage of the fact that when your meals are high-fat and low-carbohydrate, there is no insulin spike, and you don’t add to your fat reserves. Instead, fat from diet and stored fat are broken down to ketones (“keto” is short for “ketogenic” producing ketones). Like glucose, ketones can be used for energy, keeping your body running without increasing blood sugar. The benefits of the ketogenic can be huge.
Overall, this is an excellent way to lose weight. Eating fewer carbohydrates suppresses appetite, and studies have shown that keto participants eat fewer calories overall because of this. Burning fat for energy can lead to rapid weight loss.
Reduced Blood Sugar and Insulin
Since carbohydrate intake is limited, blood sugar and insulin levels are lowered. This is particularly important for people with type 2 diabetes, which causes a buildup of glucose in the bloodstream. It can be used to reduce or eliminate the need for diabetic insulin injections.
Fat subunit molecules called triglycerides normally circulate in your bloodstream. High levels of triglycerides are a significant risk factor in the development of heart disease. In the keto diet, because fat is being burned for energy, the number of triglyceride molecules in the bloodstream decreases, reducing the risk of heart disease.
“Bad” (LDL) cholesterol is another risk factor for heart disease. Too much bad cholesterol in your bloodstream builds up in your arteries, narrowing them and causing atherosclerosis, a type of heart disease. The ketogenic diet reduces bad cholesterol levels while increasing the level of “good” (HDL) cholesterol in your body.
The keto diet provides many health benefits. This can not only help you quickly lose weight, but can also improve your overall health and help prevent disease.
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