We have experienced the fad about ketogenic diets and how it helps you lose weight. But is everything true what we hear about it? Ketogenic diets put your body in the process of ketosis, which brings all the benefits associated with it.
What is Ketosis?
Your body uses carbohydrates to produce energy. But when you starve your body of carbs, it begins to burn fat to produce energy. Ketosis is a metabolic process where the body converts fats to ketones used as an alternative source of fuel.
Ketogenic diets suggest consuming high amounts of fat, a low amount of carbs, and a moderate amount of protein to help your body get into ketosis.
Now let’s see what benefits ketosis has for your body and health!
Lose Weight Faster
Eliminating carbs from your diet helps you lose weight most effectively. At first, you lose excess water weight, and then your insulin levels dive down to eliminate extra sodium resulting in rapid weight loss.
Low carb and high-fat diets can help you lose weight 2 to 3 times more weight than other diets. Other studies have found that maintaining ketosis can help facilitate long-term weight loss compared to people who consume a low-fat diet.
Eliminate Hunger Pangs
You are much less likely to gain weight when you eat less!
Studies have shown that staying on ketosis on a low-carb diet results in a direct reduction of your appetite. Restricting carbs means consuming less sugar which translates to a consistent supply of energy for your body. Research has shown that keto diets lower your desire to eat and cut down the hunger pangs.
Another reason is that you automatically reduce your calorie intake on a low-carb keto diet. Studies have been conducted comparing low-fat diets and low carb diets, and the results can only be comparable when calories have been controlled in low-fat groups.
Just staying in ketosis helps you feel more satiated, which lowers your appetite.
Ketosis also has other benefits for your health other than weight loss.
Help with Type 2 Diabetes
Around 300 million people across the world have type 2 diabetes with high blood sugar levels. Carbs are broken down into sugar and enter your bloodstream, spiking the sugar content.
In another study, 95.2 % of type 2 diabetes patients following a ketogenic diet were able to stop or cut back on their glucose-controlling medications just within six months. You can significantly improve your blood sugar control by putting your body in ketosis.
Improves Heart Health
Some studies have shown that ketosis can be beneficial for your heart. A study found 22 out of 26 cardiovascular risk factors to dramatically improve on a low-carb diet. The patients could lower diastolic and systolic blood pressure while an 18% increase in ‘good’ cholesterol levels.
Ketosis also increases the size of LDL cholesterols which means you have a lesser risk of heart diseases. People on low-carb diets also have more secondary LDL particles flowing in the blood. In comparison, people with small LDL particles are at higher risks of cardiovascular disorders.
Can be Effective in Depression and Anxiety
Though research is still early, some studies have shown ketosis to improve depression and anxiety.
Ketogenic diets were found to lower anxiety levels in a study conducted on mice. One reason can be the nature of the diet which contains lower sugar levels and good healthy fat.
Another study found that mice born from mothers on keto diets were less susceptible to depression and anxiety. This may apply to humans, but we need more research to establish the results.
Fights Brain Disorders
Keto diets have been used to treat epilepsy in children when medication fails. Our brains also burn ketones which are produced during ketosis and on low-carb diets.
Following keto diets resulted in a 50% decrease in seizures in children, while 16% turned out to be seizure-free. Research is also being conducted about the benefit of ketosis on Parkinson’s and Alzheimer’s disease.
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Content is medically reviewed periodically by professionals for accuracy and relevance. Reviewers include doctors, nurses, mental health professionals, and even medical students.