Keto Advantage: How Does It Work?

The keto diet is a low-carb, high-fat diet that has been around since the 1920s. It was initially used to reduce seizures in pediatric patients with epilepsy, but today it is touted as a weight loss tool.

The keto diet is all about cutting carbs and eating more fat. The daily breakdown of macronutrients looks like this:

- 5% of calories from carbohydrates

- 20% of calories from protein

- 75% of calories from fat

When you cut carbs from your diet, you switch to burning fatty acids, or ketones, for energy. This process is called ketosis. It takes about three weeks of carbohydrate elimination for your body to transition into ketosis.

The keto diet has many health benefits, including:

- Weight loss

- Reduced appetite

- Improved skin health

- Potential cancer treatment

- Improved heart health

- Protection of brain function

- Reduced seizures

- Improved PCOS symptoms

Weight Loss

The keto diet is a popular, very low-carb, high-fat eating plan that has been shown to aid weight loss. It involves reducing your daily carb intake to less than 5–10% of your total calories, increasing fat intake to around 70–90% of calories, and keeping protein intake moderate at around 20% of calories. This forces your body to enter ketosis, a metabolic state where it burns fat for energy instead of glucose.

The keto diet has several potential weight loss mechanisms. Firstly, it reduces hunger by decreasing levels of ghrelin, the main hunger hormone. This can lead to a reduction in calorie intake and subsequent weight loss. Secondly, the keto diet promotes the loss of water weight as carbs hold water in their stored form in the body. Therefore, reducing carb intake leads to the release of stored carbs and additional fluid, resulting in weight loss. Additionally, the keto diet may increase the number of calories burned, although this has not been found to lead to increased body fat losses compared to a traditional baseline diet.

Keto supplements, such as MCT oil and exogenous ketones, can aid in weight loss by reducing hunger and helping the body enter ketosis more rapidly. However, they should not be solely relied upon for weight loss due to insufficient data and unknown long-term side effects.

While the keto diet can be an effective tool for weight loss, it is important to consider its potential side effects, sustainability challenges, and the lack of long-term research. It may be difficult to stick to due to its restrictive nature, especially when dining out or during social gatherings. Additionally, the high-fat nature of the diet could negatively impact heart health and increase the risk of cardiovascular disease.

For effective weight loss and long-term weight management, it is recommended to adopt healthier eating habits, such as a reduced-calorie Mediterranean-style diet, and increase physical activity.

Reduced Appetite

The keto diet is a low-carb, high-fat diet that has been around since the 1920s. It is designed to burn fat by cutting carbs. When you cut carbs from your diet, you switch to burning fatty acids, or ketones. This process is called ketosis.

The keto diet is associated with reduced appetite. People on the keto diet tend to feel less hungry because fatty foods take a longer time to break down in the body. This is one of the reasons why the keto diet is associated with weight loss.

The keto diet is associated with reduced appetite because it is high in fat. Fatty foods take a longer time to break down in the body. This means that people on the keto diet tend to feel full for longer.

The keto diet can be difficult to stick to because of its stringent food restrictions. It can also lead to nutrient deficiencies, constipation, and dehydration. It may also have negative impacts on heart health.

Who should avoid the keto diet?

The keto diet should be avoided by people with diabetes who are insulin-dependent, people who have eating disorders, and those with kidney disease or pancreatitis. Women who are pregnant or breastfeeding should also avoid the keto diet.

Improved Heart Health

The ketogenic diet has been a topic of discussion and debate among cardiologists and health professionals. While some claim that the high-fat content of the keto diet is detrimental to heart health, others argue that it can have beneficial effects. The truth lies somewhere in between, and the impact of the keto diet on heart health depends on various factors, including an individual's overall health, family history, and specific food choices within the diet.

Weight Loss and Improved Insulin Sensitivity

One of the primary benefits of the keto diet is its ability to promote weight loss, especially in obese individuals. This weight loss can have a positive impact on overall heart health and reduce the risk of cardiovascular disease. Additionally, the keto diet has been shown to improve insulin sensitivity, which can help regulate blood sugar levels and reduce inflammation, a key contributor to heart disease.

Impact on Cholesterol and Blood Pressure

The keto diet's effect on cholesterol levels is a point of contention. While it can lower triglyceride levels, it may also increase "bad" LDL cholesterol levels, which are associated with a higher risk of heart disease. However, the specific foods chosen within the keto diet play a significant role. Emphasizing vegetable sources of fat and protein over animal sources can help mitigate this risk. Additionally, the keto diet has been shown to lower blood pressure, which is a positive factor for heart health.

Anti-Inflammatory Effects

The keto diet has been found to have anti-inflammatory effects, which can benefit heart health. The state of ketosis, achieved by reducing carbohydrate intake, can reduce inflammation and improve mitochondrial function. Additionally, the elimination of simple sugars and the inclusion of omega-3 fatty acids in the keto diet can further enhance its anti-inflammatory properties.

Cardiac Energy Metabolism and Vascular Endothelium

Ketone bodies produced during ketosis can provide an alternative fuel source for the heart, especially in cases of heart failure. They can affect myocardial metabolism and function, potentially improving cardiac energy expenditure. Additionally, ketone bodies have been found to positively impact the vascular endothelium, improving vascular endothelial cells' function and delaying their ageing.

Overall Impact

The ketogenic diet's overall impact on heart health is complex and depends on various factors. While it can provide benefits such as weight loss, improved insulin sensitivity, and reduced blood pressure, it may also increase the risk of heart disease due to elevated LDL cholesterol levels. Therefore, it is essential to consult with a healthcare professional before starting the keto diet, especially for individuals with existing heart conditions or risk factors.

Reduced Risk of Certain Cancers

The ketogenic diet has been shown to reduce the risk of certain cancers. The diet may cause more oxidative stress in cancer cells than in normal cells, causing them to die. This is due to the Warburg effect, which is a phenomenon where cancer cells primarily use glucose for energy, even when oxygen is available.

The ketogenic diet reduces blood sugar, which may lower the risk of insulin complications. Insulin is a hormone that controls blood sugar and may be linked to some cancers.

Some studies have shown that the ketogenic diet may be a safe and suitable complementary treatment to use alongside chemotherapy and radiation therapy in people with certain cancers. However, more research is needed to fully understand the potential benefits of the ketogenic diet in cancer prevention and treatment.

Improved Brain Function

The ketogenic diet has been shown to have a positive impact on brain function, particularly in people with epilepsy and Alzheimer's disease.

Epilepsy

The ketogenic diet has been used to treat epilepsy since the 1920s. The diet is still prescribed for this purpose today, and it has been proven to reduce seizures in pediatric patients with epilepsy.

Alzheimer's Disease

The ketogenic diet may also improve brain function in people with Alzheimer's disease. The diet can increase levels of beta-hydroxybutyrate (BHB), which plays an important role in cell signalling and can act as a neuroprotective agent.

Research has shown that BHB can improve gene regulation in the hypothalamus and improve overall ageing. It can also increase the efficiency of ATP production in the mitochondria and reduce the number of free radicals.

One study found that BHB precursor molecules improved cognition and slowed down disease progression in an Alzheimer's mouse model.

Other Neurological Conditions

The ketogenic diet may also help improve other neurological conditions such as autism and brain cancers such as glioblastoma.

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