Is the Keto diet the right way to lose weight? Dieticians believe that there are flaws in it. Get expert opinion before beginning Often people make various efforts to lose weight and make different diet plans. Nowadays ‘Ketogenic diet’ is very much discussed. But the Ahar expert believes that if such a significant change in food habits is not made carefully, it can hurt the stock.
What is the keto diet?
Keto diet is a diet with less carbohydrate and more protein is taken. 70 to 80% calories are obtained from fat, 20 rotating proteins, and 5 face lamp carbohydrates. Due to the low amount of carbohydrates in the diet, what is the condition in the body? Ketosis is a natural process that helps in survival when food intake is low. In this situation, the body produces ketones, which are formed by the closure of liver fat. The purpose of the keto diet is to bring the body into this ketosis process. Note, do not deprive the body of food; you only have to reduce carbohydrates.
Benefits of keto diet
Its weight loss initially draws many people to low-carb and ketogenic diets. Still, the benefits range from a slim waistline, from diabetes to dementia to heart disease to cancer. I will share the 7 different uses of low carb and ketogenic diets; let’s get started! Generally, this channel is about permanent weight loss through a low-carb diet, and the reason for weight loss is I started a ketogenic diet, but after three years, I have lost weight.
I am still on a low-carb diet, And here are some reasons. So let’s start with weight loss
#1. Therefore a low-carb diet is more effective than a low-fat diet for weight loss.Low carb diet lowers insulin levels so that we can quickly get the fat stored in our body. They reduced hunger by allowing us to eat less. They can also create a metabolic benefit, meaning we burn more calories when we’re low-carb, and they can even help us with food addiction problems.
I don’t want to do well on weight loss in this video because I have covered all these points in detail in last week’s video, and I will link that video at the end.
#2 The second reason is better blood sugar control. The supply of energy to our tissues from our food is at the core of our metabolism, and our blood sugar regulation is an integral part of it. You’ll have fewer spikes in energy on the allowed-carb diet.
The insulin or sugar crash that many people experience daily results from consuming high GI or highly processed carbohydrates, resulting in a rapid rise in blood sugar levels. Is. And the insulin reaction occurs. It thus quickly lowers our blood sugar levels, which often leaves us with low energy levels, and when we consume fewer carbohydrates, we can lower our blood sugar levels to avoid these energy spikes. Can reduce.
It can be better regulated. Let’s talk about type 2 diabetes. Control of blood sugar is essential for people with type 2 diabetes. Type 2 diabetes is defined as blood sugar levels above average and people affected by this disease. They are effectively intolerant to carbohydrates, and it seems crazy that the first line of dietary advice is still to consume carbohydrates. However, thankfully, the tide is turning, and more and more doctors are less involved in managing type 2 diabetes.
We are seeing the power of using a carb diet. A low-carb diet specifically improves HbA1c, a test we use to see how blood sugar levels have been over the past few months and how a low-carb diet can reduce drug dependence. Is. Suppose diabetic patients do not address their carbohydrate consumption. In that case, they can usually expect to take increasing doses of medications as their disease progresses over the years, and low-carb diets can also exacerbate diabetes.
Look, when I was training a few years ago, it was generally accepted that type-2 diabetes was a progressive one. A worsening disease that could not be reversed but could only be managed. Thankfully, we know this is not the case, and we see more and more people reversing their type 2 diabetes. So, just as the ketogenic diet can help type 2 diabetics manage their condition more quickly.
The ketogenic diet can reduce the risk of developing type 2 diabetes in the first place by avoiding all those nasty refined carbohydrates. So what about type 1 diabetes? People with type 1 diabetes can expect better control of their blood sugar, fewer hypos, and use less medication.
#3 It’s a significant, low-carb diet that improves cardiovascular risk markers. When we’re talking about heart attacks and strokes here, it’s a common concern that people on low-carb and ketogenic diets tend to increase their fat consumption. That is not true and shows that low-carb diets improve several markers commonly associated with heart disease.
First, it improves HDL. We’ve all heard about the excellent cholesterol battle HDL vs. LDL… excellent vs. wrong. And while most of the attention seems to be on lowering LDL, little attention has been paid to statin drugs to increase the good. Cholesterol levels up to HDL, probably because pharmaceutical companies have failed to provide a drug to do so. The good news is that low-carb and ketogenic diets are particularly effective at raising HDL levels.
It also improves LDL particle size. Many scientists now believe that when " “Bad cholesterol” is the particle size that matters rather than the total number. That’s why low-carb and ketogenic diets often elevate LDL levels, causing the particles to become larger and bloated, which is considered less harmful to the walls of our arteries. Third, a low-carb diet lowers triglycerides. Now, these are the fats that build up in the liver when many carbohydrates are consumed, and we see a significant improvement in triglyceride levels on a low-carb diet.
So much so that some doctors use them to see where patients are sticking with their low-carb diets. High blood pressure is now thought to be the biggest risk factor for heart attack and stroke, but increased insulin levels cause fluid to build up in the kidneys. which causes high blood pressure. So it will come as no surprise that reducing carbs also lowers blood pressure. Abdominal obesity is also removed.
I mentioned weight loss earlier, but low carb diets are especially useful in getting rid of the fat around our waist because this fat is located inside our abdominal cavities around our internal organs, affecting our health. It makes it so bad Fatty liver disease but is not caused by alcohol. Fatty liver disease is caused by excessive consumption of refined carbohydrates. Now small but promising studies have shown rapid reversal of fatty liver disease with a low-carb ketogenic diet. Now I want to close this section by looking at those risk factors because we have a name called metabolic syndrome.
Anyone with three or more of the conditions listed below right on the screen now has metabolic syndrome, and it accounts for about 25 percent of the Western world, but why is it important? ? Because about 75% of people who have a heart attack or stroke also have metabolic syndrome. Low carb diets and ketogenic diets seem to improve all individual elements of metabolic syndrome, which tells me that it addresses the underlying cause.
#4 It reduces inflammation in the body.
Excessive consumption of highly processed carbohydrates triggers an immune response in the body in the form of inflammation. Is. We have already discussed heart disease and diabetes, but chronic inflammation can damage DNA, leading to conditions like cancer. Smoking is still the leading cause of cancer in many countries, but surprisingly, obesity ranks second. So it’s not hard to see how weight loss can reduce your risk of cancer. In addition, ketogenic diets are currently being investigated to help prevent or treat certain cancers.
One theory relates to lowering blood sugar and, therefore, insulin levels. Another study found that the ketogenic diet may be a suitable complementary treatment for people already taking chemotherapy and radiation for certain cancers. One of the best ways to improve arthritis in arthritic joints is through weight loss. Still, less inflammation can result in less joint pain, especially for arthritis and autoimmune disease conditions.
The pain, reduction, and inflammation associated with the ketogenic diet are extensively researched in various autoimmune conditions. The role of the ketogenic diet in reducing chronic inflammation is a fascinating area of research.
#5 Brain Function Improved Concentration We have already talked about stabilizing and controlling blood sugar levels. that mid-afternoon energy recession. It is believed to help in your concentration automatically.
But being in a state of ketosis beyond that means that your brain will also be using ketones as an energy source. Many people report a feeling of clarity. do and this. Related concentration improvement. Better sleep To be fair, when people initially start a ketogenic diet, they often report poor sleep while becoming habitual. Still, there is anecdotal evidence that some people have poor sleep patterns after the first few weeks. it happens. High-quality experience that helps with the energy levels of the day. and concentration.
Epilepsy, the ketogenic diet, has been used for many years to manage certain types of epilepsy, especially in children where medication has been unable to control their symptoms. Research is currently being done to treat or prevent Parkinson’s disease, Alzheimer’s, ADHD, and even sleep disorders.
#6 Better skin health. Another, indeed, exciting area is how low-carb diets can affect our gut microbiome. Diets with high carbohydrate content, especially processed carbohydrates, can alter gut bacteria that result in acne.
Many skin-healthy foods, especially those containing vitamin A, fit well with the ketogenic diet, and the last point in this video…
#7 It’s PCOS. Improves health in women. Poly Cystic Ovarian Syndrome or PCOS is an endocrine disorder that causes enlarged ovaries with cysts, irregular periods, and fertility problems. If you look on the internet, you will find much anecdotal evidence that suggests that a ketogenic diet can follow this condition.
be helped. And while research in this area is limited, there is some evidence to support these claims. So overall, I hope this has shown you that there is more to it than weight loss, including low carb and ketogenic diets. I would love to know your thoughts on which of these areas do you find most interesting. Leave me a comment below.
By consuming a keto diet, your body starts using fat as energy. It also helps in reducing weight. This diet causes the body to burn fat, which in turn reduces insulin levels. The fruits you eat in this diet reduce your blood glucose level. Studies show that a ketogenic diet is more effective in protecting against diabetes than a low-calorie diet. In addition, the Keto Diet Mustique Energy is an excellent source of Mustique energy when you take small amounts of carbohydrates.
Since 1900, the Ketogenic diet has been used successfully in the treatment of epilepsy. A Keto diet helps in increasing triglyceride and cholesterol levels, which are beneficial for arteries. Together these increase your brain concentration. So, you get saved from excess blood sugar. Your skin starts to improve with this diet. It is very beneficial in acne.
Before Trying the Keto Diet, Expert advice is essential.
Some dieticians do not recommend taking the keto diet. According to him, you should realize that grains, fruits, and vegetables are full of nutrients. These contain vitamins, fibre, and other nutrients that benefit the body, beneficial for health. If your head does not take carbohydrates in a ketogenic diet, it will ruin the tissues in large amounts if you take large amounts of fat and protein. Apart from this, there is always the possibility of increasing the weight again with the Keto diet.
After losing weight with the keto diet, people do not take care of the diet anymore, increasing rapidly. In such a way, the way to lose weight without any harm is that the quality of the diet should be given due to the reduction of excess calories in any way. To reduce weight, the sugar and carbohydrates in the diet should be reduced, and the number of vegetables, fruits, and grains should be increased.
Estimated Keto Diet Chart
Under the ketogenic diet, you will eat only one cup of tea or one bread for carbohydrates and meats for protein throughout the day. Eat cheese and oily foods for fat. If you are a vegetarian, protein is served with lentils; you will eat it with rice or roti.