A Ketogenic Diet to Lose Weight and Fight Metabolic Disease
Obesity and metabolic diseases are major health problems worldwide.
In 2016, obesity affected 13% of adults globally (1Trusted Source).
Obesity is a risk factor of metabolic syndrome, a cluster of metabolic abnormalities, including type 2 diabetes, high blood pressure, high waist-to-hip ratio, and low HDL (good) cholesterol.
To combat this, many diets have emerged, including the ketogenic diet, in which a person consumes a very limited amount of carbohydrates. Some research suggests this diet may have benefits for people with obesity
However, some experts have questioned the health benefits of the keto diet and called for more research. While it may help you lose weight, there may also be complications.
This article explains how the keto diet may help people lose weight and manage the metabolic disease. It also discusses some of the possible drawbacks.
What is a ketogenic diet?
A ketogenic diet is high in fat, moderate in protein, and low in carbs.
As carbs are reduced and fat is increased, the body enters a metabolic state called ketosis. Then the body starts turning fats into ketones, which are molecules that can supply energy for the brain .
After a few days or weeks on such a diet, the body and brain become very efficient at burning fat and ketones for fuel instead of carbs.
The ketogenic diet also lowers insulin levels, which can be beneficial for improving insulin sensitivity and blood sugar management Staple foods on a ketogenic diet include:
In contrast, nearly all carb sources are eliminated, including:
Bottom Line: A ketogenic diet is a high-fat, moderate-protein, and low-carb diet. It primarily works by lowering insulin levels, producing ketones, and increasing fat burning.
Ketogenic diets and weight loss
There’s evidence that ketogenic diets can help with weight loss.
They may help you lose fat, preserve muscle mass, and improve many markers of disease.
Some studies have suggested that a ketogenic diet may be more effective than a low-fat diet for weight loss, even after matching the total calorie intake
In one older study, people on a ketogenic diet lost 2.2 times more weight than those on a low calorie, low-fat diet. Triglyceride and HDL (good) cholesterol levels also improved (13).
However, both groups reduced calorie consumption by a comparable amount, and this may have increased weight loss (13).
You can see typical weight loss results on this graph (13):
Graph by Brehm BJ, et al.
Another 2007 study compared a low carb diet to the Diabetes UK’s dietary guidelines. It found the low-carb group lost 15.2 pounds (6.9 kg), while the low fat group lost only 4.6 pounds (2.1 kg). Over 3 months, the low-carb diet caused 3 times more weight loss
However, there was no difference in HbA1c, ketone, or lipid levels between the groups. Also, those on the low-carb diet also decreased their calorie intake. Finally, there was no difference in fat or protein intake between the two groups. This is important to note if people are increasing their fat intake because they are following a keto diet.
However, there are contrasting theories for these findings. Some researchers argue the results are simply due to a higher protein intake, and others think there’s a distinct “metabolic advantage” to ketogenic diets
Other ketogenic diet studies have found that the ketogenic diet may lead to reductions in appetite and food intake. This is extremely important when applying the research to a real-life setting
If you dislike counting calories, the data suggests a ketogenic diet may be a good option for you. You can eliminate certain foods and don’t have to track calories.
If you follow the keto diet, you still have to check labels and keep track of your total grams of carbs each day, which requires paying attention to food choices.
However, keep in mind that many of the studies mentioned above had small sample sizes and only evaluated the short-term effects of the diet.
Additional research is needed to determine how the diet may impact weight loss in the long run and whether weight is regained once a normal diet is resumed.
A Detailed Ketogenic Diet Food List to Follow
The following are some of the best foods to eat on the keto diet, along with their serving sizes and an explanation of why they’re good for people who follow this eating approach.
Avocado Oil
Per 1 tablespoon (tbsp) serving 124 calories, 0g net carbs, 0g protein, 14g fat
Benefits This is a good source of heart-healthy monounsaturated fatty acids.
Canola Oil
Per 1 tbsp serving 124 calories, 0g net carbs, 0g protein, 14g fat
Benefits Research has shown that consumption of canola oil can reduce total and bad cholesterol.
Coconut Oil
Per 1 tbsp serving 116 calories, 0g net carbs, 0g protein, 14g fat
Benefits While high in saturated fat, coconut oil may increase “good” HDL cholesterol levels.
MCT Oil
Per 1 tbsp serving 115 calories, 0g net carbs, 0g protein, 14g fat
Benefits Derived from coconut, MCT stands for medium chain triglycerides. Limited research suggests MCT oil may aid in weight loss and help promote ketosis.
Butter
Per 1 tbsp serving 100 calories, 0g net carbs, 0g protein, 11g fat
Benefits Though the serving provides 11 g of saturated fat, research has found that butter isn’t a major factor in increasing risk of chronic conditions like heart disease or diabetes.
Cheddar Cheese
Per 1 slice serving 113 calories, 0g net carbs, 7g protein, 9g fat
Benefits Cheese is allowed as you please, but cheddar is a good example of its nutrition stats. One study found that cheese eaters had a 12 per cent lower risk of type 2 diabetes.
Heavy Cream
Per 1 tbsp serving 52 calories, 0g net carbs, 0g protein, 5g fat
Benefits This is an easy way to add calories and fat into a ketogenic diet.
Bacon
Per 1 slice serving 43 calories, 0g net carbs, 3g protein, 3g fat
Benefits The green light on bacon may be one reason you’re up for sticking to the diet, as it can make eating occasions more enticing. Just watch the sodium content, as it can add up quickly.
Chicken Thigh
Per 1 thigh serving 318 calories, 0g net carbs, 32g protein, 20g fat
Benefits Leave the skin on here for extra fat. One thigh is a good source of selenium, zinc, and B vitamins.
Eggs
Per 1 egg serving 77 calories, 1g net carbs, 6g protein, 5g fat
Benefits Eggs contain the perfect duo of satiating protein and fat; they’re also high in the antioxidant mineral selenium.
Ground Beef
Per 3-ounce (oz) serving (measured raw) 279 calories, 0g net carbs, 12g protein, 24g fat
Benefits Ground beef (made with 70 per cent lean meat and 30 per cent fat) is a higher-fat choice — but that’s the point here. You’ll also get an excellent source of vitamin B12, which is necessary to keep up your energy levels.
New York Strip Steak
Per 3 oz serving 224 calories, 0g net carbs, 22g protein, 14g fat
Benefits You’ll get an impressive amount of muscle-building protein plus satiating fat in this option. It’s also rich in zinc, a mineral that promotes proper thyroid function.
Asparagus
Per 1 cup (raw) serving 27 calories, 2g net carbs, 3g protein, 0g fat
Benefits Asparagus contains bone-building calcium, plus other minerals, such as potassium and magnesium, which has been linked with blood sugar regulation.
Avocado
Per ½ avocado serving 160 calories, 2g net carbs, 2g protein, 15g fat
Benefits The creamy fruits are packed with fibre, something that you may lack on the keto diet. They also are an excellent source of immune-revving vitamin C.
How It Works
The premise of the ketogenic diet for weight loss is that if you deprive the body of glucose—the main source of energy for all cells in the body, which is obtained by eating carbohydrate foods—an alternative fuel called ketones is produced from stored fat (thus, the term “keto”-genic). The brain demands the most glucose in a steady supply, about 120 grams daily because it cannot store glucose.
During fasting, or when very little carbohydrate is eaten, the body first pulls stored glucose from the liver and temporarily breaks down muscle to release glucose.
If this continues for 3-4 days and stored glucose is fully depleted, blood levels of a hormone called insulin decrease, and the body begins to use fat as its primary fuel. The liver produces ketone bodies from fat, which can be used in the absence of glucose. [1]
When ketone bodies accumulate in the blood, this is called ketosis. Healthy individuals naturally experience mild ketosis during periods of fasting (e.g., sleeping overnight) and very strenuous exercise.
Proponents of the ketogenic diet state that if the diet is carefully followed, blood levels of ketones should not reach a harmful level (known as “ketoacidosis”) as the brain will use ketones for fuel, and healthy individuals will typically produce enough insulin to prevent excessive ketones from forming.
[2] How soon ketosis happens and the number of ketone bodies that accumulate in the blood is variable from person to person and depends on factors such as body fat percentage and resting metabolic rate. [3]
Bottom Line
The available research on the ketogenic diet for weight loss is still limited. Most of the studies so far have had a small number of participants, were short-term (12 weeks or less), and did not include control groups.
A ketogenic diet has been shown to provide short-term benefits in some people including weight loss and improvements in total cholesterol, blood sugar, and blood pressure. However, these effects after one year when compared with the effects of conventional weight-loss diets are not significantly different. [10]
Eliminating several food groups and the potential for unpleasant symptoms may make compliance difficult. An emphasis on foods high in saturated fat also counters recommendations from the Dietary Guidelines for Americans and the American Heart Association and may have adverse effects on blood LDL cholesterol.
However, it is possible to modify the diet to emphasize foods low in saturated fat such as olive oil, avocado, nuts, seeds, and fatty fish.
A ketogenic diet may be an option for some people who have had difficulty losing weight with other methods. The exact ratio of fat, carbohydrate, and protein that is needed to achieve health benefits will vary among individuals due to their genetic makeup and body composition.
Therefore, if one chooses to start a ketogenic diet, it is recommended to consult with one’s physician and a dietitian to closely monitor any biochemical changes after starting the regimen, and to create a meal plan that is tailored to one’s existing health conditions and to prevent nutritional deficiencies or other health complications.
A dietitian may also provide guidance on reintroducing carbohydrates once weight loss is achieved.
A modified carbohydrate diet following the Healthy Eating Plate model may produce adequate health benefits and weight reduction in the general population. [13]
0 Comments
if you have any dout send message