As of late, the ketogenic diet has gone mainstream for its medical advantages like weight reduction and helping to prevent illness. The keto diet can be very advantageous, but how does it work to give these benefits?
What is the Keto Diet?
You may have known about the Atkins diet, which is high in protein, low in sugar. With the ketogenic diet, sugar levels are also kept low, but as opposed to increasing the protein intake, the keto diet is based on increased fat intake. With an average keto diet, the aim is to eat meals with only 5% carbs, 75% fat, and 20% protein. Contrary to what most people may think, a diet that is high in fat can indeed be healthy. Common foods for the keto diet are vegetables, fish, meat, nuts, dairy, and eggs. With the expanded prominence of the keto diet, keto plans are more available than ever.
Why Does The Ketogenic Diet Work?
It may appear to be irrational that increasing fat intake as a part of your diet can prompt weight reduction. Most people's diet is high in carbs, which are converted into sugars, or glucose, for your body to use as a source of energy. As glucose enters your system, your body provides insulin to convert excess sugar into fat for later use. The more carbs you eat, the more glucose will be in your system. With more glucose in the bloodstream, your body has to release more insulin to compensate, causing your body to produce more fat.
The keto diet exploits this. When your dinners are high-fat and low in carbohydrates, there's no need to produce more insulin, and your body doesn't need to convert the glucose into fat. Instead, your body will break down fat to produce ketones ("keto" is another way to say "ketogenic", referring to ketones). Ketones can be used for energy as an alternative to glucose, keeping your body going without increasing your blood sugar or producing more fat. The keto diet can be hugely beneficial.
Body Fat Reduction
Generally speaking, the keto diet is an astounding method to burn excess body fat and get thinner. Reducing carbohydrate intake has been shown to stifle food cravings, and because of this, studies have indicated that people on the keto diet generally consume fewer calories. When your body burns its fat reserves for energy, this can lead to weight loss very quickly.
Improved Cholesterol Levels
"Bad" (LDL) cholesterol is another cause of heart disease. Too much bad cholesterol in your system will build up in your arteries, restricting them, causing a type of heart disease called atherosclerosis. The ketogenic diet lowers bad cholesterol levels and increases "good" (HDL) cholesterol in your bloodstream.
Fat subunits called triglycerides regularly flow through your blood. Elevated levels of triglycerides are a critical risk factor of heart disease. With the ketogenic diet, since fat is being used for energy, triglyceride molecules are decreased in the bloodstream, lessening the chance of developing heart disease.
Decreased Blood Sugar and Insulin
Because the consumption of carbohydrates is restricted, glucose and insulin levels are brought down. This is especially significant for individuals with type 2 diabetes, which causes increased blood sugar levels when the body doesn't produce enough insulin. The keto diet can help to decrease the need for insulin injections since there's less glucose in the blood.
The keto diet allows for numerous benefits to your well-being. The ketogenic diet can help you rapidly burn fat and get in shape, but also reduce the risk of disease and improve your general wellbeing.