The tips presented below will help you lose weight quickly. In case you stay consistent, you will continue losing weight.
Metabolic Diseases Affect a Large Number of People in the United States
Nowadays, metabolic diseases (such as diabetes) and obesity are on the rise. Approximately 2.8 million people die from obesity-related problems every year.
Moreover, about 50 million Americans suffer from metabolic syndrome that can result in various health issues.
Nearly 40 million Americans suffer from insulin resistance/pre-diabetes or diabetes.
Many different types of diets have emerged to fight this problem. A ketogenic diet is one of the diets developed to combat this. In addition, the benefits of this type of diet are supported by science.
Keep reading to learn how a ketogenic diet can help you fight metabolic disease and lose weight.
A Ketogenic Diet Is Low in Carbohydrates, Moderate in Protein, and High in Healthy Fats
As fats are elevated and carbohydrates are decreased, your body enters a metabolic state known as ketosis. Your body begins to transform fats into ketone bodies or ketones, i.e., molecules that supply your brain with energy.
After several days or weeks on this type of diet, your brain and body will begin to burn fat and ketones for fuel rather than carbohydrates.
Following this type of diet helps induce the production of ketone bodies and reduce insulin levels. These are 2 of the main reasons why this kind of diet has a number of health benefits.
Additionally, staples in this type of diet include seeds, avocados, nuts, oils, heavy cream, eggs, butter, cheese, fish, meat, and low-carb veggies.
On the other hand, it does not include foods high in carbohydrates, such as cereals, milk, sweets, potatoes, beans, rice, grains, fruits and some high-carb veggies.
In short, a ketogenic diet is low in carbohydrates, moderate in protein, and high in fats. It works by creating ketone bodies, decreasing insulin levels, and elevating fat burning.
The Ketogenic Diet Is Among the Most Effective Weight Loss Tools
Research has shown that adopting a ketogenic diet is beneficial for weight loss.
It could help you preserve muscle mass, lose fat, and enhance various markers of disease.
Specifically, in a study, those following a ketogenic diet lost 2.2 times more weight compared to those following a diet low in fats and calories. They also experienced improvements in their HDL cholesterol and triglyceride levels.
Other studies have proven that people could lose fat when their consumption of food isn’t restricted or controlled.
In case you do not want to count calories, then a ketogenic diet is an excellent option for you because you should exclude certain foods and do not have to count calories.
This Type of Diet Promotes Weight Loss Because It:
- Is High in Protein: Following a ketogenic diet results in higher intake of protein, thus contributing to weight loss.
- Excludes Certain Foods: Minimizing your intake of carbs also restricts your food options. Furthermore, this could greatly lower your intake of calories, which plays an important role in fat loss.
- Increases Fat Burning: Following a ketogenic diet quickly increases the amount of fat you burn during exercise, rest, and daily activity.
- Results in Gluconeogenesis: In fact, your body transforms protein and fat into carbohydrates for fuel. This process could also help burn many additional calories daily.
- Reduces Fat Storage: It has been found that ketogenic diets could lower lipogenesis, which is the process of transforming sugar into fat.
- Suppresses Your Appetite: Adopting a ketogenic diet helps you feel full. Moreover, this is actually supported by positive changes in ghrelin and leptin, i.e., hunger hormones.
- Improves Insulin Sensitivity: This type of diet can significantly enhance insulin sensitivity, thus improving metabolism and fuel utilization.
Unlike low-fat, high-carb, and low-protein diets, ketogenic diets are an effective weight loss tool.
It Can Also Prevent or Potentially Treat Metabolic Diseases
In fact, metabolic syndrome includes 5 risk factors for heart disease, obesity, and type-2 diabetes:
- High blood sugar levels
- Low HDL (good) cholesterol levels
- High LDL (bad) cholesterol levels
- Abdominal obesity
- High blood pressure
Most of these risk factors can be enhanced or removed with lifestyle and nutritional changes.