Why should you try a keto diet?
Keto Diet: Metabolic disorders and obesity are one of the biggest life threats throughout the world. It leads to mortal outcomes among various age groups. Its health effects vary from mild to severe. The metabolic syndrome tends to increase the risk related to abdominal adiposity, a rise in blood glucose levels, and a rise in blood pressure, high LDL cholesterol levels, and low HDL cholesterol levels. Many of such risks can be minimized or even be obliviated by bringing positive changes in lifestyle like doing regular exercise and eating a healthy diet but due to today’s chaotic schedule and 9 to 6 jobs, it becomes difficult to pull out time for health care.
To encounter this problem, many diets have been introduced. Few of which are even scientifically proven. When we have tons of choice, the question arises that “which one to choose?” or “which one would benefit?” let’s clear the dilemma then. There is a diet that gives you a well-shaped and toned body. That’s too by eating all greasy foodstuff and without physical exercise. Now, that can be quite hard to believe but it’s true. Keto diet is a scientifically proven solution for weight loss. It has been shown to decrease 16% blood sugar level in 16 weeks and thus, boosts metabolic rate.
Harmful effects of excess weight:
- High blood sugar level: our body extracts energy from the carbohydrates in the form of glucose. Insulin is a hormone that is responsible for diverting the glucose into the bloodstream but excess fat increases the insulin resistance in the body that leads to accumulation of surplus glucose within the body that can lead to type-2 diabetes.
- High blood pressure: when our body is not able to perform metabolism, the blood pressure rises and it can lead to major heart and kidney diseases like heart attacks and strokes and kidney failure.
- High triglycerides level: triglycerides are the fat cells where the excess fat in the body is stored for future use. An increase in the level of triglycerides can result in gallstones, liver-fatty disease, breathing disorders, etc.
- High LDL cholesterol: LDL (low-density lipoprotein) is the type of bad cholesterol that is responsible for high blood pressure, heart, kidney, liver, and brain diseases. A rise in weight leads to a rising in LDL cholesterol.
- Low HDL cholesterol: HDL (high-density lipoprotein) is a good type of cholesterol that gives strength and stability to each cell in the body.
What is a keto diet?
Keto diet is an ancient yet modern approach to weight loss. It is immensely popular among those who are seeking to shed pounds and want to get back in shape. If you want to fit in the old clothes that are stacked up in your cupboard and you can’t wear anymore, the keto diet is the best way for it. It will suppress your yearning and will help you burn more calories without the gym. You can cut down fat while just performing your routine.
This is a low carb and high-fat diet. Its main components include BHB (beta-hydroxybutyrate), electrolytes, and green veggies, low in starch foods, high protein fish, and oily food products. It restricts the carb intake in the body and when the body lacks glucose, it is enforced to move into the state of ketosis. While in the ketosis, the body obtains its maximum energy from fats rather than carbs that eventually helps in encouraging fat metabolism and quick weight loss.
Where did it originate from?
Origin of keto diet dates back to 1920s. It was introduced by Greek physicians for the treatment of diseases like epilepsy, Alzheimer’s disease, Parkinson’s disease, etc. it included the use of food products that were highly rich in fats and had negligible carb content in them.
Keto diet is a kind of intermittent fasting that was believed to help in resistance of epilepsy seizures. But fits returned as soon as people paused on their fasting. So at the end of the day, it was proven to be inefficient in curing neurological ailments.
Nowadays, it is commonly known for its weight loss benefits. If someone finds it hard to follow this diet, he or she can even replace this with the supplementary diet available in the form of bottled pills and capsules. These supplements are also supported by some ingredients and herbs that encourage weight control and help you to stay healthy and fit.
Though it is vastly available in today’s date, people are suggested to choose supplements wisely depending upon their food tolerance and medical conditions. Also, dietary supplements are just meant to be used by adults and not kids.
What to eat on a keto diet?
- Seafood – foods like clams, mussels, oysters, and squid are the perfect combination of fats and proteins that gives you the energy that is essential for body functioning and makes you feel full for a longer time period.
- Fat-rich dairy – dairies like full-fat milk, whole cheese, cottage cheese, yogurt is the best source of fat as they deliver the contamination-free fat to the body and doesn’t cause food poisoning like unhealthy fat.
- Meat – red flesh and poultry give you the muscle strength as well as they are rich in lean proteins, vitamins, and minerals like potassium and zinc that are the most important components of a keto diet.
- Olive and coconut oils – olive oil contains monounsaturated fats that are believed to lower the high blood pressure and reduces the risk of heart attacks and strokes whereas, coconut oil is rich in MCTs (medium chain triglycerides) that enhances the production of ketones in the body.
- Nuts – some nuts and seeds like flaxseeds, chia, sesame, cashews, almonds are low in carb and are good sources of omega-3 fatty acids that aid healthy weight control.
- Green tea and green coffee – these beverages are high in antioxidants and caffeine. Antioxidants help in purification of the body by driving out harmful toxins and caffeine helps in boosting energy levels.
- Unsweetened Dark chocolate – it is also rich in caffeine. It boosts metabolism and energy levels in the body and makes you physically active.
- Eggs – this food is like a tiny resemblance of the whole ketogenic diet as it contains 1 gram carb and 6 gram protein that makes it ideal for weight management.
Keto diet for weight loss:
Keto diet helps in improving or even eliminating the signs of obesity leaving you with lean and healthy body mass. It suppresses appetite and helps us overcome eating issues like anorexia nervosa and bulimia nervosa. It enhances insulin sensitivity that ultimately helps in prevention of glucose accumulation in the body. It also switches carb metabolism with fat metabolism and fastens the fat burning process in the body.
As it induces the body to enter the state of ketosis, the body chooses fat over glucose for energy production. It breakdowns fat cells i.e. triglycerides for generating a fuel that leads to the utilization of excess fat that is already stored in the body. Due to this, a major amount of residuals are in the form of fats and toxins as well that helps in the detoxification of the body and eventually leads to effective and visible weight loss. ketogenic diet aids:
- Quickens the fat burn
- Triggers metabolism
- Abolishes appetite
- Detoxifies the body
- Alleviates blood glucose levels
How does it aid weight loss?
Keto diet is a low carb, lean protein, and high-fat diet. It works through the phenomenon of ketosis. It first restricts the carb intake in the body. This diet helps in the stimulation of serotonin hormone in the body. This hormone is meant to make the body feel calm, satisfied, and fulfilled. Therefore it helps in the treatment of an insatiable eating disorder that causes us to do emotional eating. Then when the body suffers glucose deficiency, it enters the ketosis.
Ketosis is a metabolic state that allows the body to rely on fat rather than glucose for energy generation. When the body is in the state of ketosis, BHB present in keto diet breakdown triglycerides to form ketone bodies that further works as body fuel. This way, the body switches from carb metabolism to fat metabolism. This whole procedure helps in fast fat burning, discharge of excess fat, and boosts energy levels in the body by ensuring the optimum balance between energy intake and energy expenditure.
Is it a long-term or short-term solution?
Though the keto diet is a beneficial solution for weight loss and this fact is backed by scientific experiments as well. But its impacts don’t last as long as they are expected to. Its outcome wears off as soon as people cheat on their carb fasting and all efforts go back to nothing. It restricts the carb input in the body that drastically drops our blood sugar levels. This diet also lacks some antioxidants that are essential for the body. Thus, this diet leads to vitamin deficiency, muscle loss, and constipation.
Keto flu is another drawback of this diet. This is a common sickness felt by people who are on this diet. Its symptoms are a headache, diarrhea, foggy brain, fatigue, vomiting, and dizziness. To avoid this, one must take a balanced form of the keto diet and should never miss on fat foods as they are the only source of energy during the implementation of this diet plan.