Keto Metabolism Fix: Strategies To Boost Your Body's Engine

The ketogenic diet is a high-fat, moderate-protein, and low-carb diet that can help with weight loss and metabolic disease. It works by lowering insulin levels, producing ketones, and increasing fat burning. The body enters a metabolic state called ketosis, during which it becomes very efficient at burning fat and ketones for fuel instead of carbs. This can lead to weight loss, improved insulin sensitivity, and better blood sugar management.

The keto diet may be especially beneficial for people with obesity or a higher chance of developing metabolic syndrome, which is a cluster of metabolic abnormalities that include type 2 diabetes, high blood pressure, high waist-to-hip ratio, and low HDL (good) cholesterol. However, it is not suitable for everyone and should be done under medical supervision.

Some potential drawbacks and side effects of the keto diet include keto flu, which may include poor energy and mental function, increased hunger, sleep issues, nausea, digestive discomfort, and poor exercise performance. There may also be a risk of kidney or liver problems, and it can be hard to stick to the diet long-term. More research is needed to determine the long-term effects of the keto diet.

Lower insulin levels

Insulin resistance is a common problem for many people and can lead to diabetes and other health disorders. A ketogenic diet can be a great tool for reducing insulin levels and managing glucose levels.

When following a keto diet, the body enters a state called ketogenesis, where ketone bodies are created from fatty acids and replace glucose as the body's primary source of energy. This shift from using glucose to ketones as fuel can help to lower insulin levels and improve insulin sensitivity.

Research has shown that a well-crafted keto diet may be more effective than low-fat diets for treating obesity and diabetes. One study found that after a ketogenic diet intervention, the level of fasting blood glucose decreased by 1.29 mmol/L on average, and glycated hemoglobin A1c by 1.07. These reductions are considered ideal therapeutic effects for drugs treating diabetes.

In addition to improving glucose control, a ketogenic diet can also contribute to weight loss. On average, individuals following a keto diet experienced a reduction in body weight, waist circumference, and BMI.

It is important to note that the degree to which improved insulin sensitivity is maintained long-term may depend on factors such as the duration of insulin resistance and physical activity level. Some individuals may find that continuing a well-formulated ketogenic diet is most effective for maintaining metabolic health long-term. If carbohydrates are reintroduced, it is important to monitor biomarkers like fasting blood glucose, serum triglycerides, and HbA1c to prevent the redevelopment of insulin resistance.

Eat more protein

Eating more protein is an excellent way to speed up your metabolic rate. This is because protein is very thermally active; thanks to the thermic effect of food (TEF), a high-protein meal can double the amount of fat your body burns for up to six hours compared to a typical meal.

The type of protein you consume makes a difference, too. One study found that a 30-gram dose of whey protein increased the metabolism of overweight adults by 13%, while 50 grams of whey protein increased it by 18%. Casein protein was less effective than whey.

As a bonus, eating sufficient protein also lowers your appetite and helps prevent cravings.

• Meat: beef, pork, chicken, turkey, lamb, etc.
• Fish and seafood: salmon, trout, tuna, shrimp, crab, etc.
• Eggs: whole eggs or egg whites
• Dairy: cheese, cottage cheese, Greek yoghurt, whey protein
• Plant-based sources: tofu, tempeh, nuts, seeds

Exercise at moderate intensity

Low- to Moderate-Intensity Aerobic Exercise

Low- to moderate-intensity aerobic exercise is the best way to burn fat during exercise.

Interval Training

Interval training increases the calories you burn after exercise more than other forms of activity.

Walking Daily and Moving More

Walking daily and moving more increases your daily caloric expenditure and helps you recover from other types of activity.

Weightlifting

Weightlifting (for muscle gain) with moderate-intensity cardio (for fat burning) and high-intensity interval training (for faster metabolism after you work out) are ideal for a weekly workout routine.

Starting Out

If you’re new to exercise, start slowly. You can begin with daily walks and one or two other sessions of your choosing per week, then add more gradually.

Try intermittent fasting

Intermittent fasting is a popular complement to the keto diet, and for good reason. The two approaches work synergistically to enhance fat burning and improve metabolic health.

Intermittent fasting is an eating pattern that involves cycling between periods of eating and fasting. There are several ways to do it, but the most common method is time-restricted eating, which typically involves eating only during an eight-hour window during the day and fasting for the remaining 16 hours. Other methods include the 5:2 method (eating normally for five days and restricting calories for two non-consecutive days), alternate-day fasting, and extended water fasts of 24+ hours.

Intermittent fasting can be a useful tool for weight loss and improving metabolic health, especially when combined with the keto diet. Here are some of the benefits:

• Enhanced weight loss: Intermittent fasting can lead to a reduction in belly fat and promote overall weight loss, even without restricting calories.
• Improved metabolic health: Intermittent fasting can improve insulin sensitivity, reduce visceral fat mass, and lower the risk of diabetes and other metabolic disorders.
• Increased fat burning: By extending the period of time your body spends in a fasted state, intermittent fasting boosts autophagy (the breakdown of stored fat for energy), increases fat oxidation, and promotes ketone production.
• Convenience and ease: Intermittent fasting simplifies your keto meal plan by reducing the number of meals you need to prepare and eat. It can also make the transition to a keto diet smoother, as your body is already adapted to burning fat for fuel.
• Potential health benefits: Intermittent fasting has been linked to improved cognitive function, reduced inflammation, and enhanced heart health.

If you're thinking of trying intermittent fasting, it's important to note that it may not be suitable for everyone. Pregnant or breastfeeding women, children, and people with certain health conditions or a history of eating disorders should avoid it. It's always a good idea to consult your healthcare provider before making any significant dietary changes.

Additionally, intermittent fasting should be approached gradually, especially if you're new to it. Start with a shorter fasting window, such as 14:10 or 16:8, and gradually increase the duration as your body adjusts. Remember to listen to your body and make adjustments as needed.

In conclusion, intermittent fasting can be a powerful tool for enhancing the benefits of a keto diet. By combining the two approaches, you may experience improved metabolic health, increased fat burning, and more sustained weight loss. However, it's important to proceed with caution and ensure that you're getting adequate nutrition and calories during your eating window.

Eat fewer carbs

Eating fewer carbs is a key aspect of the keto diet and can be beneficial for those with a slow metabolism. Here are some detailed tips to reduce your carb intake:

Understand Ketosis

Ketosis is a metabolic state where your body burns fat for fuel instead of carbohydrates. This is achieved by significantly reducing carbohydrate intake, which forces your body to rely on fat for energy. Most people will need to consume fewer than 50 grams of carbs per day to reach ketosis.

Choose the Right Carb Sources

When following a keto diet, it's important to choose the right types of carbs. Focus on non-starchy vegetables and small amounts of berries. These foods are lower in carbs and provide essential nutrients. Avoid processed and refined carbohydrates, such as sugar, white bread, and pastries.

Calculate Net Carbs

To ensure you're staying within your carb limit, calculate your net carbs. Subtract fiber, sugar alcohols, and other non-digestible carbs from the total carb amount. These non-digestible carbs have minimal impact on blood sugar and are less likely to interfere with ketosis.

Avoid Common Pitfalls

One mistake people make when reducing carb intake is overconsuming protein. Excess protein can be converted into glucose via gluconeogenesis, which can prevent your body from reaching full ketosis. Aim for a moderate protein intake, around 0.7-0.9 grams per pound of body weight.

Increase Healthy Fats

When reducing carbs, it's crucial to increase healthy fats. Fats should become your primary source of energy on a keto diet. Choose fatty cuts of meat, add healthy oils like olive oil and avocado oil to your meals, and incorporate high-fat dairy products if tolerated.

Be Patient

Transitioning to a low-carb diet can take some time for your body to adjust. You may experience the "keto flu" during the first few days, with symptoms like fatigue and headaches. Stay patient and give your body time to adapt to burning fat instead of carbs.

Frequently asked questions