What exactly is the Keto Diet?
Keto diets primarily involve drastically reducing carbohydrate intake and replacing it with fats. This type of carbohydrate restriction puts the body into a metabolic state known as ketosis.
In this state, your body can burn fat for energy more efficiently. It also has the ability to convert fats in the liver into ketones. This aids in the supply of power to the brain.
Ketogenic diets may have several health benefits, including lower blood sugar and insulin levels. They may, however, have side effects, which we will discuss later.
What draws people to the keto diet?
The ketogenic diet may aid in weight loss in several ways, including increasing metabolism and decreasing appetite. Ketogenic diets include foods that are filling and may reduce hunger-stimulating hormones. Following a keto diet may reduce hunger and promote weight loss.
Why is the keto diet beneficial?
01. Aids in weight loss
The ketogenic diet may aid in weight loss in several ways, including increasing metabolism and decreasing appetite.
Ketogenic diets include foods that are filling and may reduce hunger-stimulating hormones. Following a keto diet may reduce appetite and promote weight loss.
Over the course of a year, people on ketogenic diets lost 2 pounds (lbs) more than those on low-fat diets, according to a study of 13 different randomized controlled trials.
Similarly, another review of one of the studies found that people who followed a ketogenic diet lost 5 pounds more than those who followed a low-fat diet after 6 months.
According to recent Harvard models, 50% of today's children will be obese by the age of 35. Many studies that compare the health outcomes of different diets have emerged as scientists try to determine the most effective strategies to combat the obesity epidemic.
A recent meta-analysis of seven randomized controlled trials that used diazoxide or octreotide to suppress insulin secretion in obese patients discovered that it resulted in lower body weight, fat mass, and lean mass while maintaining lean mass. The cost of artificially lowering insulin levels, however, was an increase in blood glucose levels. While these studies appear promising as an indicator of biomarkers that can stimulate weight loss, it appears more logical to assist patients in achieving lower insulin levels through dietary changes.
Reduced carbohydrate intake naturally lowers blood glucose levels, resulting in lower insulin levels. Many studies have now shown that the ketogenic diet lowers blood glucose and insulin levels.
02. Reduces the risk of certain cancers
Researchers have investigated the effects of the ketogenic diet in preventing or even treating certain cancers.
According to one study, the ketogenic diet may be a safe and effective complementary treatment to use in conjunction with chemotherapy and radiation therapy in people with certain cancers. This is due to the fact that it would cause more oxidative stress in cancer cells than in normal cells, resulting in their death.
A 2018 study suggests that because the ketogenic diet lowers blood sugar, it may also lower the risk of insulin complications. Insulin is a hormone that regulates blood sugar and has been linked to some cancers.
Although some research suggests that the ketogenic diet may be beneficial in cancer treatment, research in this area is limited. More research is needed to fully understand the potential benefits of the ketogenic diet in cancer prevention and treatment.
03. Helps to reduce diabetics type 2 and prediabetics
Diabetes affects an estimated 30 million people, with an additional 84 million suffering from pre-diabetes. According to this figure, 45% of Americans are diabetic or pre-diabetic. Diabetes is a major health concern that is accompanied by a long list of secondary complications, and diabetics are more likely to develop microvascular pathology of the retina, renal glomerulus, peripheral neuropathy, and atherosclerotic artery disease. Many of these diabetic complications have been linked to long-term glucose elevations, as measured by haemoglobin A1c (HbA1c).
Hyperinsulinemia causes type 2 diabetes, and carbohydrate consumption directly affects insulin levels. Protein consumption can result in minor increases in blood glucose and subsequent insulin secretion, but fat consumption has no significant effect on either. If nutrient intake has a direct effect on hyperinsulinemia, it could be argued that these blood markers can be controlled through conscious control of food choices. Furthermore, the American Diabetes Association (ADA) recommends an HbA1c level of less than 7%, and the American College of Endocrinology sets a target level of 6.5%, despite the fact that few patients achieve that level.
Patients should make greater efforts to reduce glycemic variability because it can reduce the risk of diabetic complications regardless of HbA1c.
One of the researchers discovered that weight loss alone could result in nearly 46% of patients achieving diabetes remission after a year. However, this does not address the problem of diabetic patients who are not obese. As a result, many scientists are now investigating the potential benefits of a ketogenic diet for diabetes and improved blood markers.
Despite the fact that no professional organization in endocrinology or diabetes has focused on the rational use of the ketogenic diet for diabetes or obesity conditions.
Surprisingly, the use of a low-carbohydrate diet for the treatment of diabetes is not a novel concept. In fact, prior to the discovery of insulin, the primary intervention used by diabetic patients was diet.
Dr Elliot Joslin and Dr Frederick Allen both advised their patients in the 1920s to eat carbohydrate-free foods, which closely resembled current ketogenic recommendations.
According to one study, glycemic control should be the primary goal of both type 1 and type 2 diabetics. It is argued that carbohydrate restriction can benefit diabetic patients' blood markers even if weight loss is not achieved. This is significant because many diabetics are not overweight but must still manage their blood glucose levels.
Because dramatic spikes in blood glucose are less likely in type 1 diabetics, carbohydrate restriction reduces the error in determining insulin amount to match the increased blood glucose.
A recent study compared the effects of a low-calorie (LC) diet versus a very low-carbohydrate ketogenic diet (VLCKD) on type 2 diabetics' health outcomes. Unlike the LC group, the VLCKD group achieved normal blood sugar levels in just 24 weeks.
Insulin doses were cut in half on average in the VLCKD group, and sulfonylurea doses were cut in half or discontinued. HbA1c levels in the VLCKD group fell significantly to 6.2% compared to 7.5% in the LC group. As a result, the VLCKD group met both the ADA and the American College of Endocrinology HbA1c target levels.
VLCKD was not found to impair glucose metabolism, increase insulin resistance, or cause chronic dehydration. They did warn, however, that diabetic patients should only try this nutritional therapy if they are closely monitored by a physician to reduce the risk of hypoglycemia because drugs will need to be quickly reduced to match changes in blood markers elicited by the diet.
According to one study, type 2 diabetic patients who chose to follow a KD reduced their mean HbA1c from 7.5% to 5.9% after a 15-month follow-up. As a result, their HbA1c levels returned to normal (less than 6.0%), and they achieved partial or complete type 2 diabetes remission.
04. Reduce the risk of CVD
Cardiovascular disease (CVD) and its risk factors are major public health concerns in developed countries. Furthermore, large epidemiological studies are beginning to show that CVD is becoming a more serious problem in developing or low-income countries.
A long-held belief has been that a diet high in saturated fat is unhealthy and will eventually lead to cardiovascular disease. Many hypothesized that a high-fat diet raises LDL and that more fat in the blood leads to fat deposits in the vessels, increasing the risk of cardiovascular disease.
This idea was strengthened in a seven-country study, which eventually led to the diet-heart hypothesis. Furthermore, the United States accepted the idea proposed by this and adopted the low-fat diet (LFD) as the best diet to combat the rising levels of CVD in the United States. Furthermore, for decades, it was widely assumed that high total cholesterol causes atherosclerosis and cardiovascular disease. As a result, beginning in the 1980s, the prescription of the LFD, which consisted of 60% energy from carbohydrates, became the standard of care for physicians. People are still advised to consume a diet that limits saturated fat intake to less than 10%, according to the 2015 Dietary Guidelines for Americans, with some organizations advising around 7%.
However, randomized controlled trials have begun to cast doubt on the validity of saturated fat consumption and a single blood marker, LDL, in accurately predicting risk. Many scientists now argue that it is critical to investigate how different types of macronutrients that replace saturated fat in the diet affect risk. It is also critical to consider the data on LDL as the single biomarker chosen to monitor and predict cardiovascular risk.
05. It has the potential to improve heart health.
When following the ketogenic diet, it is critical to eat nutritious foods. Some evidence suggests that eating healthy fats like avocados instead of unhealthy fats like pork rinds can help improve heart health by lowering cholesterol.
According to a 2017 review of animal and human studies on the keto diet, some people experienced a significant drop in total cholesterol, low-density lipoprotein (LDL), or bad cholesterol, and triglycerides, as well as an increase in high-density lipoprotein (HDL), or "good" cholesterol.
High cholesterol levels can increase the risk of cardiovascular disease. Because a keto diet lowers cholesterol, it may lower a person's risk of heart complications.
The review, however, concluded that the positive effects of diet on heart health are dependent on diet quality. As a result, it's critical to eat nutritious, well-balanced foods while on the keto diet.
Risk and side effects
The ketogenic diet may have a number of health advantages. Long-term ketogenic diet use, on the other hand, can have negative health consequences, including an increased risk of the following health problems:
stones in the kidneys
a buildup of fat in the liver excess protein in the blood mineral and vitamin deficiencies
The keto diet can result in negative side effects known as keto flu. These negative consequences may include:
- constipation
- fatigue
- low blood sugar
- nausea
- vomiting
- headaches
- low tolerance for exercise
As the body adjusts to its new energy source, these symptoms are especially common at the start of the diet.
The keto diet should be avoided by the following groups:
people with insulin-dependent diabetes people with eating disorders people with kidney disease or pancreatitis women during pregnancy and breastfeeding
People who take sodium-glucose cotransporter 2 (SGLT2) inhibitors for type 2 diabetes should avoid the keto diet as well. This medication raises the risk of diabetic ketoacidosis, a dangerous condition that causes an increase in blood acidity.
Enjoy Delicious, Sugar-Free, Low-Carb Desserts and Still Be On Keto
Step-by-step instructions for creating every single delicious recipe
Macronutrient profiles – protein, fats, carbs – for every serving of each recipe
Complete list of every ingredient to make each recipe along with a picture of the finished dessert
The Essential Keto Cookbook
And eating a low inflammatory Keto diet can be great for people who:
- Want to avoid sugar, artificial sweeteners, wheat, gluten, and other grains
- Are looking for "Keto" recipes that are quick, easy, and tested
- Want to dramatically reduce inflammatory ingredients in their meals
- Are trying to control their blood sugar by reducing starches and sugars
- Want to remove the worry about whether each meal is keto/healthy or not
- Are lactose intolerant (none of my recipes contains any dairy)
- Are trying to deal with digestive issues by removing grains, legumes, & other carbs
- Simply want to enjoy healthy, delicious, keto versions of their favourite meals
You no longer have to choose between eating delicious food and being in ketosis.
The Essential Keto Cookbook brings you all of the benefits of a keto diet while helping you eat foods that you and your family will absolutely love eating.
And unlike a lot of other keto recipes out there...
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