Keto Diet's Effect On Lowering Alt Levels

Non-alcoholic fatty liver disease (NAFLD) is a common condition affecting 20-30% of people in the Western world. It is characterised by fat buildup in the liver in people who don't drink excessively. NAFLD can lead to inflammation of the liver, scarring, and even cirrhosis.

The keto diet is a low-carb, high-fat diet that has gained popularity for its potential weight loss benefits. However, there have been concerns about its impact on liver health and whether it can cause high levels of alanine aminotransferase (ALT) and aspartate aminotransferase (AST) – enzymes found in the liver that are released into the bloodstream when liver cells are damaged or inflamed.

Some studies suggest that a keto diet may lead to an increase in AST and ALT levels due to rapid weight loss, high fat intake, and insufficient nutrient intake. However, other studies have shown that a keto diet can improve liver health and reduce liver fat in people with NAFLD.

Overall, while the keto diet may lead to elevated AST and ALT levels, indicating liver damage or inflammation, it can also help improve liver health and reduce fat buildup. It is important to monitor liver health regularly and ensure adequate nutrient intake when following a keto diet.

Keto and NAFLD

Non-alcoholic fatty liver disease (NAFLD) is a condition where fat accumulates in the liver due to reasons other than alcohol consumption. NAFLD is usually asymptomatic, but in some cases, it can lead to inflammation of the liver, resulting in a condition called non-alcoholic steatohepatitis (NASH). This can further progress to cirrhosis and eventually, liver failure.

NAFLD is often associated with obesity, type 2 diabetes, high cholesterol, high blood pressure, metabolic syndrome, and hepatitis C. Certain dietary factors such as high fructose consumption, vegetable oils, and insufficient choline intake can also contribute to NAFLD. Insulin resistance is believed to be a key driver of NAFLD, as it can lead to increased fat storage in the liver.

The ketogenic diet, a low-carb and high-fat diet, has been proposed as a potential treatment for NAFLD. The keto diet can help reduce liver fat by lowering insulin levels and improving insulin sensitivity. Additionally, keto can suppress appetite and promote weight loss, which can further reduce fat accumulation in the liver. Several studies have shown that keto diets can lead to significant reductions in liver fat and improvements in liver function tests.

Overall, the keto diet has been found to be beneficial for people with NAFLD, as it can help reduce liver fat, improve insulin sensitivity, and promote weight loss. However, it is important to consult with a doctor before starting any new diet, especially for those with pre-existing medical conditions.

Insulin resistance and keto

Insulin resistance is a metabolic condition in which cells don't respond to insulin as they should, causing high blood sugar. Insulin resistance is a pre-stage for type 2 diabetes and is often linked to non-alcoholic fatty liver disease (NAFLD).

The ketogenic diet is a low-carb, high-fat diet that causes the body to burn fat instead of carbohydrates, a process known as ketosis. The diet is considered an interesting nutritional approach for weight loss and improving insulin resistance.

• Decreasing insulin levels and insulin resistance: A very-low-carb ketogenic diet can improve insulin sensitivity in people with NAFLD. One study found that people with NAFLD who ate a keto diet for six days experienced a 58% decrease in insulin resistance and a 53% decrease in insulin levels.
• Reducing liver fat: Studies have shown that a ketogenic diet can lead to a significant reduction in liver fat, which is often associated with insulin resistance.
• Suppressing appetite and promoting weight loss: Ketogenic diets have been shown to help reduce appetite and promote weight loss, which can indirectly improve insulin resistance.
• Improving heart health markers: A ketogenic diet can lead to reductions in heart disease risk factors, such as lower blood triglycerides, blood sugar, and blood pressure.
• Improving mitochondrial efficiency: The ketogenic diet can improve mitochondrial function and resistance to oxidative stress, which is beneficial for insulin signalling.
• Direct effects on insulin sensitivity: The ketogenic diet can lower fasting blood glucose and improve insulin sensitivity, even without weight loss.

Weight loss and keto

The ketogenic diet, or keto, is a low-carbohydrate, fat-rich eating plan that has been used for centuries to treat specific medical conditions. It has gained attention as a potential weight-loss strategy due to the low-carb diet craze, which started in the 1970s with the Atkins diet. The premise of the ketogenic diet for weight loss is that if you deprive the body of glucose, an alternative fuel called ketones is produced from stored fat. The brain demands the most glucose in a steady supply because it cannot store glucose. During fasting, or when very little carbohydrate is eaten, the body first pulls stored glucose from the liver and temporarily breaks down muscle to release glucose. If this continues for 3-4 days and stored glucose is fully depleted, blood levels of a hormone called insulin decrease, and the body begins to use fat as its primary fuel. The liver produces ketone bodies from fat, which can be used in the absence of glucose.

When ketone bodies accumulate in the blood, this is called ketosis. Healthy individuals naturally experience mild ketosis during periods of fasting (e.g., sleeping overnight) and very strenuous exercise. The ketogenic diet is distinctive for its exceptionally high-fat content, typically 70% to 80%, though with only a moderate intake of protein. Many versions of ketogenic diets exist, but all ban carb-rich foods.

How to Start Keto

Focusing on carbs only, having a friend for accountability, and planning meals ahead of time can help with getting started on the keto diet. It is also important to consult with a physician and a dietitian to closely monitor any biochemical changes after starting the regimen and to create a meal plan that is tailored to one’s existing health conditions and to prevent nutritional deficiencies or other health complications.

Challenges of Keto

Eating only 20 grams of carbs a day, the repetitive nature of the food, and experiencing the "keto flu" are some of the challenges of the keto diet. The "keto flu" is a term used to describe the fatigue, mental fogginess, and irritability that can occur as your body starts to rely on ketones from the fat you're burning instead of glucose from carbohydrates.

Successes of Keto

Some people may find success in beating their weight loss goals, having more energy, and learning to be creative in the kitchen with the keto diet. The diet may also help people eat less sugar.

Lifelong Takeaways from Keto

Some people may not stay on the keto diet long-term due to the amount of bacon and other meats consumed, but they may return to it several times a year. The keto diet may be a good option for people who have had difficulty losing weight with other methods. It is important to note that the keto diet is not for everyone, and people with certain conditions should not try this diet.

Appetite suppression and keto

The ketogenic diet is a low-carb, high-fat diet. It is a protein-based diet that powers the body to consume fats instead of starches to produce energy. Ketosis is the driving mechanism of the ketogenic diet, and the concepts behind it are pretty simple. When your body is devoid of sufficient carbs to burn for energy, it starts burning fat, which results in ketone formation and is used to draw power for all activities; this process is known as Ketosis.

Appetite-Suppressing Properties of a Keto Diet

One of the best-known side effects of ketosis is the loss of appetite. There’s nothing necessarily wrong with this – it's one of the reasons why ketogenic diets can be so great for weight loss. If you want to lose weight or don't mind the appetite loss, then sit back and enjoy the hunger-free ride!

We don't know with absolute certainty all areas of the body that ketosis impacts to affect hunger. But there are a few presumed ways that ketosis either increases or decreases appetite. But before we jump to discover those reasons, let's clear our view on some standard terms.

Hunger is the urgent need for food due to a lack of eating. It's a fantastic feeling of discomfort and is determined by the actual emptiness of the stomach. On the other hand, appetite is a desire to eat, usually after seeing, smelling, or thinking about food. Humans are capable of experiencing craving regardless of how long it's been since they've eaten.

The feeling of hunger results from a series of chain chemical reactions, which tells us it's time to eat. For many people, appetite is associated with cravings and has little to do with our actual dietary needs. It's also the mechanism that tells our body to stop eating, even when we still need to take in nutrition, often when people are ill or feel stressed.

Now, let's have a look at the possible ways a keto diet decreases your appetite.

Ketosis and Appetite

When you are in ketosis, there is plenty of stored fat your body can access to fuel you. Hunger is only happening if your body cannot access the fat you stored as fuel or if you don't have enough fat. Hunger pangs are also felt at the beginning of ketosis when your body is still inefficient at adequately using your ketones.

Hormones and Appetite

Along with hormones like leptin and ghrelin, cholecystokinin also impacts our satiety. Levels of cholecystokinin increase when partially digested fatty acids and protein enter your small intestine. When this happens, it facilitates the release of digestive enzymes and bile. Elevated levels of cholecystokinin may impact satiety. A diet higher in fat will deliver more fatty acids to the small intestine, releasing more cholecystokinin.

Ketosis and GABA

Management of GABA levels on a keto diet varies, which may either surge up or fall. Well, GABA typically increases hunger in the body. Also, increased production and release of the hormone adiponectin, which is involved in regulating glucose levels. Increased levels of this hormone would lead to a greater feeling of hunger. Hence, on ketosis, the level of this hormone drops significantly, thus suppressing appetite.

Ketosis and Glucose Conversion

Glucose conversion is an energy-expensive process, so you use more energy in glucose conversion and burning than in fat conversion, which doesn’t create superoxides, and burning. Hence, those in ketosis eat less: as they use less energy in our food-to-energy conversion process.

Other Tips to Reduce Hunger on Keto

• Further, reduce your intake of carbohydrates.
• Eat more healthy fats.
• Eat one or two big meals a day.
• Coffee and Intermittent Fasting are great tools to push you further into ketosis.
• Boost your consumption of fresh, green, leafy vegetables.
• Make sure you are hydrating throughout the day.
• Get enough sleep.

Keto Flu

You may experience symptoms associated with starvation, yet still not feel the urge to eat, which is known as the keto flu. Side effects of this can include:

• Dizziness and nausea
• Headaches and cramping
• Decreased energy levels and irritability

To fight this, focus on high-quality fats, increase electrolytes, and protein intake, drink plenty of water, rest and ensure you're eating enough calories.

Heart health and keto

The ketogenic (keto) diet is a high-fat, low-carbohydrate diet that has been touted for its potential benefits in weight loss and the treatment of certain health conditions, including non-alcoholic fatty liver disease (NAFLD). While keto may offer some health benefits, there are also concerns about its potential impact on heart health. Here's a closer look at the relationship between keto and heart health:

Potential Benefits of Keto for Heart Health

According to some sources, the keto diet may offer certain benefits that could positively impact heart health. These include:

• Weight loss: Keto is often associated with rapid weight loss due to its restriction of carbohydrates, which are a significant source of calories. Losing weight can help reduce risk factors for heart disease, such as high blood pressure and high cholesterol.
• Improved heart health markers: Some studies suggest that keto may lead to improvements in heart health markers, including reduced blood triglycerides, lower blood sugar, and lower blood pressure. These improvements could potentially reduce the risk of heart disease.
• Appetite suppression: Keto has been shown to suppress appetite in several studies, which may aid in weight loss and improve overall heart health.

Potential Risks of Keto for Heart Health

However, there are also several concerns and potential risks associated with the keto diet that could negatively impact heart health:

• Increased saturated fat intake: Most keto diets recommend getting up to 80% of calories from fat, which can result in a high intake of saturated fat. High saturated fat consumption is associated with an increased risk of heart disease.
• Lack of certain nutrients: Restricting carbohydrates and whole food groups can lead to deficiencies in important nutrients, such as dietary fiber, which is known to protect heart health.
• Interference with heart medications: The vitamin K in leafy greens, which are often consumed in large amounts on keto, may interfere with the anti-clotting drug warfarin taken by some heart patients. Additionally, keto may be incompatible with SGLT-2 inhibitors, which are used to treat diabetes and heart failure.
• Short-term benefits: While keto may lead to dramatic short-term benefits, such as reduced fat mass and weight loss, there is limited evidence for any long-term benefits. Some studies suggest that the positive effects on blood sugar and blood pressure may fade over time.
• Increased cholesterol levels: The keto diet has been linked to increased cholesterol levels, particularly in terms of raising levels of artery-clogging LDL cholesterol. This can be especially dangerous for individuals with a history of heart disease or high cholesterol.

While keto may offer some potential benefits for heart health, such as weight loss and improved heart health markers, there are also several concerns and risks to consider. The extreme restrictions of the keto diet may be difficult to maintain long-term, and there is a lack of long-term data on its effects. Therefore, it is important to consult with a healthcare professional before starting any new diet, especially if you have existing heart health concerns. Prioritising a healthy, whole-food diet and sustainable lifestyle changes may be a safer and more effective approach for supporting heart health.

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