A Beginner’s Guide to Keto
The ketogenic diet (or keto diet, for short) is a low-carb, high-fat diet that offers many health benefits.
In fact, over 20 studies show that this type of diet can help you lose weight and improve your health.
Ketogenic diets may even have benefits against diabetes, cancer, epilepsy and Alzheimer’s disease.
What is a Ketogenic Diet?
The ketogenic diet is a very low-carb, high-fat diet. In addition, it involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis.
When this happens, your body becomes incredibly efficient at burning fat for energy. It also turns fat into ketones in the liver, which can supply energy for the brain.
Ketogenic Diets can help you to lose weight.
A ketogenic diet is an effective way to lose weight. And also lower risk factors for disease. In fact, research shows that the ketogenic diet is far superior to the often recommended with compare to a low fat diet.
One study found that people on a ketogenic diet lost 2.2 times more weight than those on a calorie-restricted low-fat diet. Triglyceride and HDL cholesterol levels also improved.
Another study found that people on the ketogenic diet lost 3 times more weight than those on the diet recommended by Diabetes UK.
Ketogenic Diets for Diabetes and Prediabetes.
Diabetes is characterize by changes in metabolism, high blood sugar and impaired insulin function.
The ketogenic diet can help you lose excess fat, which is closely linked to type 2 diabetes, prediabetes and metabolic syndrome.
One study found that the ketogenic diet improved insulin sensitivity by a whopping 75%.
Another study in people with type 2 diabetes found that 7 of the 21 participants were able to stop using all diabetes medications.
In yet another study, the ketogenic group lost 24.4 pounds (11.1 kg). Compared to 15.2 pounds (6.9 kg) in the higher-carb group. This is an important benefit when considering the link between weight and type 2 diabetes.
SUMMARY: The ketogenic diet can boost insulin sensitivity and cause fat loss, leading to significant health benefits for people with type 2 diabetes or prediabetes.
Article by https://www.healthline.com/nutrition/ketogenic-diet-101#what-it-is