A lot of people in the USA are affected by metabolic diseases
Around 2.8 million people per year die from metabolic diseases like diabetes and obesity. The metabolic syndrome can lead to many other problems. Over 40 million people in the USA suffer from diabetes or pre-diabetes.
There are many diets that can help you to fight this problem and one of them is the ketogenic diet. In this article, you can read about the benefit of the ketogenic diet.
Ketogenic diets are moderate in protein, high in healthy fats and low in carbs
Some studies have shown that a ketogenic diet is great for weight loss. You will preserve the muscle mass and lose fat at the same time. Also, it is proven that people who followed this type of diet had improvements in the HDL cholesterol and the levels of the triglyceride.
The best thing of this diet is that you don’t need to count calories because there are certain foods that are excluded.
Why is this diet great for losing weight
- It is rich in protein: The intake of protein in this diet is higher and due to that we are losing weight.
- Certain foods are excluded: The intake of carbs is minimized and your options for food are restricted. This leads to lower intake of calories and fat loss.
- It increases the burning of fats: When you follow this diet the fats are burned even when you rest, exercise or do your everyday activities.
- Results in gluconeogenesis: Our bodies transform fat and protein into carbohydrates and this process burns additional calories.
- It lowers the fat storage: A ketogenic diet lowers lipogenesis, the process in which the sugar is transformed into fat.
- It lowers the appetite: This type of diet will make you feel full for longer period of time.
- It improves your sensitivity to insulin: It enhances the insulin sensitivity and improves the metabolism.
It prevents and treats metabolic diseases
There are 5 risk factors for type-2 diabetes, obesity, and heart disease:
- High blood pressure
- Abdominal obesity
- High bad cholesterol levels
- Low good cholesterol levels
- High blood sugar levels
These risk factors can be removed with some lifestyle changes and diet changes. A ketogenic diet reduces the levels of insulin, which plays a key role in diabetes and metabolic disease.
It is also proven that a 14-day ketogenic diet can lower your blood sugar from 7.5 mmol/l to 6.2 mmol/l and the insulin sensitivity is improved by 75%.
The effects of a ketogenic diet on markers of metabolic diseases
- Fat loss: This type of diet stimulates fat loss, especially in the stomach area. Detrimental to the metabolic health is the excess fat in the abdominal area.
- Inflammation: It decreases chronic inflammation which is a reason for many other diseases and metabolic syndrome.
- Healthy fats: Because this diet is rich in healthy fats, it increases the HDL.
- Ketones: They have a great effect in treating cancer, epilepsy, and Alzheimer’s.
- Less carbohydrates: Foods rich in carbs increase the level of insulin and sugar in the blood.
- It reduces insulin resistance: The main problems associated with fat gain, inflammation, and triglycerides is insulin resistance.
A ketogenic diet restores the normal function of the insulin and reduces inflammation, which leads to enhanced metabolic health.
Follow a ketogenic diet by making these diet changes
- Eat low-carb, moderate-protein, and high-fat foods: Oily fish, meat, cheese, whole eggs, nuts, oils, and avocados.
- Exclude carbohydrates: Keep in mind to read the label on every food you buy. Eat only 30 grams of carbs per day.
- Eat vegetables: The vegetables are low in carbs and they can make you feel full.
- Prepare a plan: You should always prepare a plan when you go out because it is difficult to find low-carb meals.
- Prepare delicious foods: Eat a ketogenic ice-cream, brownies, pasta, bread, etc.
- Replace minerals: This type of diet can change the balance of minerals and fluids in your body, therefore, use Himalayan salt, and take electrolytes or magnesium.
- Take supplements: Take MCT oil, coconut oil, and ketone salt supplement.
- Keep a record of your progress: Monitor the weight every 4 weeks and if there isn’t any progress reduce the portions.
- Be consistent: You must be consistent in order to achieve something.
In order to check your carb levels, test the ketone levels in the urine or the blood.
These diets aren’t good for everyone
A ketogenic diet is good for those who are at risk of metabolic syndrome or overweight. This is also a great diet for those who want to build muscles. And keep in mind that it can also lead to “keto flu” (nausea, lack of energy, increased hunger, sleeping problems, etc.)