What is Ketosis?
Ketosis is a process that happens when your body doesn’t have enough carbohydrates to burn for energy and so it burns fat. While this happens it makes things called ketones, which it uses for fuel.
The keto diet has taken the weight loss world by storm and it is showing to have some nifty benefits. Can this be your new go to diet?
What is the keto diet?
The keto diet is a higher fat, low carb and moderate protein diet. The goal is to help you burn more fat efficiently. Some studies show that one of the main benefits is weight loss but it can aid in your overall health. As a result, you will eat less carbohydrates on a keto diet, you will maintain a moderate protein consumption. You may increase your intake of fat. Basically the reduction in carb intakes puts your body in a metabolic state call ketosis. The fat from your diet and your body, is burned for energy.
The ketogenic diet is certainly known for being beneficial is many areas of health.
Health Benefits of a Ketogenic Diet:
Decrease Inflammation: Inflammation is the body’s natural response to fight infection and heal. If we have too much inflammation, it can cause fatigue, pain and swelling. The ketones our body produces during the keto diet have strong anti-inflammatory properties. As a result, it has been shown to have similar effects to pain relief medicine.
Weight Loss: The most common health benefit is weight loss. Weight loss with the keto diet is very effective for one easy reason, you don’t have to starve yourself to get there. You will be able to eat foods loaded with good fats that triggers the fat-burning metabolic process known as ketosis. Once your body is used to this type of diet, you typically will experience increased energy levels.
Lower Blood Sugar: It’s not hard to understand why this diet helps blood sugar control. You are eliminating the sugar and most carbohydrates. Most people find a healthy decrease in their blood sugar when following this regiment. As a result, this is highly popular with diabetics and will typically aid with lowering their glucose levels. One you deprive your body of glucose store, your body starts using fats for fuel versus carbohydrates. In other words, this causes your insulin levels to lower. Finally, some studies suggest that people are able to lower their medications due to this type of diet.
Reduce Cholesterol: Many people see a decrease in total cholesterol, due to an increase in HDL and a decrease in triglycerides. Initially, some people experience a slight rise in cholesterol because of the initial rapid weight loss, but once that subsides your overall cholesterol should reduce.
Lower Blood Pressure: If you have high blood pressure, you will certainly appreciate the results from a keto diet. Some studies suggest, many people experience a healthy reduction in blood pressure and you might even be able to lower your blood pressure medication.
Aids Brain Health: Research shows that it may aid in reducing the amount of seizures in people who suffer from them. Scientists suggest that ketones are a natural brain antioxidant. Keeping that in mind, the ketones may help to protect the brain from neurodegenerative diseases or strokes.
Helps Migraines: Many of us suffer from migraines or know someone who does. Some studies suggest a reduction in migraines when following the keto diet. It is hypothesized that the effects on neural inflammation plays a part in its success. More research is needed in this area.
Reduces Appetite: The beauty of this diet is that when you eat, you actually feel satisfied. Normally, your old cravings and sugar peaks disappear and you are more content. When experiencing ketosis, it is a great suppressor on your appetite which helps you with your overall weight loss goals.
What are the risks?
Might Stress Your Kidneys: With the increase of high fat animal foods, you may have a higher risk of developing kidney stones. The reason why this may happen is that eating a high amount animal foods can cause your urine and blood to become more acidic, this leads to increased excretion of calcium in your urine. With this in mind, the keto diet reduces the amount of citrate that is normally released in your urine. Citrate normally aids in helping to prevent kidney stones from being formed.
May Hurt Bone Health: Studies suggest decreased bone strength may also be linked to the keto diet. As your body adapts to ketosis, you may experience a loss of bone mineral density. More research is definitely recommended in these studies.
Digestive Issues: The reduction of carbs doesn’t make it easy to fulfill your daily fiber requirements. Many of the best sources of fiber are eliminated because of the high intake of many other carbs. As a result, constipation and digestive cramping is not uncommon. Also note, low fiber diets will negatively affect your gut bacteria.
Keto Flu: Due to the fact, your carb intake is less than 50 grams per day, this might come as a shock to your body. Once your body loses it carb stores and switches to fat and ketones for fuel, you may experience flu like symptoms. These may include nausea, fatigue, dizziness and constipation. This frequently happens as your body adjusts to ketosis.
What is speed keto?
It is a combination of 2 weight loss programs:
On a normal keto diet program, you’d break your calories into:
5% carbs (<50 grams of carbs per day)