A keto diet basically is high in fat, medium protein, and low in carbs, which is one of the most beneficial diets for weight loss. The body starts turning fats into ketones which are called ketosis. Ketones are molecules that supply energy to the brain. So, after a few weeks of following this diet makes the body burns fat and uses ketones for brain functions instead of carbs.
The foods that are usually eaten in the keto diet are eggs, meat, fish, butter, cheese, cream, oil, nuts, avocados, seeds, and low-carb vegetables. At the same time, all carb sources like rice, cereals, beans, potatoes, fruits, sweets, milk, etc. are eliminated.
During weight loss, our body converts fat and also protein to glucose and uses it as calories. But while following a keto diet, the body only uses fat as an energy source and prevents muscle loss. In the end, you will have all your muscles, strength, and endurance with a nice-looking fat-less body.
A Keto diet is more effective than a low-fat diet for weight loss for many people. In a study, people following a keto diet lost 2.2 times more weight than those on a low calorie – low-fat diet.
If you are someone who does not like to count calories, then probably you may want to go for a keto diet because you can just go on eliminating certain carb-rich foods and have fatty foods.
How does keto diet help in weight loss?
1. High protein intake:
The Keto diet leads to a high protein intake that is beneficial for weight loss. A high protein diet is always useful for fat-burning, be it in a keto diet or in any diet. High protein intake increases levels of appetite-reducing hormones and hunger hormones which leads to eating less food, which helps in weight loss.
2. Suppressed appetite
As fat and protein take much more time in digestion than carbohydrates, people following the keto diet feel full most of the time. So, there is no need to eat frequently, hence the calories are being reduced and your effort is also reduced making it easier to follow this diet.
4. Improved insulin sensitivity
As keto diets have low carb, high fat, and protein intake which can improve insulin sensitivity that leads to improved fuel utilization and metabolism. So, as your body starts to use fuel more efficiently, the metabolic rate increases, and hence the fat percentage decreases.
5. Increased fat burning
Keto diets may increase the amount of fat you burn during rest, daily activity, workouts, etc. which will help you with weight loss. You can imagine, the body uses mostly fat to fuel the body almost all the time, so it is an efficient way to lose fat.
6. Less fat storage
Keto diets may reduce lipogenesis, which is the process of conversion of sugar into fat. That means if you eat carbs, it directly converts into sugar, which if not used within some time, will get converted to fat and will be stored. The Keto diet has no carbs in it, hence losing weight easily.
Benefits of Keto Diet
1. Insulin Efficiency
A high-carb diet elevates insulin and blood sugar levels, which can decrease the body’s ability to use insulin efficiently. The Keto diet has a low carb intake which makes the body use insulin efficiently.
2. Decreased insulin resistance
Insulin resistance causes health issues like inflammation, fat gain, and high triglyceride levels which is a no go for any person. The Keto diet reduces insulin resistance reducing inflammation which is linked to metabolic syndrome and other diseases.
3. Fat loss
This diet burns excess body fat, especially the unhealthy abdominal fat which is the concern of many individuals. Excess fat in the abdominal area may give rise to metabolic diseases.
4. Protects against major diseases
Molecules such as Ketone bodies are produced during ketosis which may help protect against some diseases such as cancer, Alzheimer’s, and epilepsy. So, do try this diet if you want to lose weight and get fit and healthy.
5. Improves Acne
Eating processed and refined carbohydrates may disbalance the gut bacteria and cause blood sugar levels to rise and fall significantly which can adversely affect skin health. SO, eating a clean diet low in carbs may help reduce acne.
6. Improves heart health
A person following a keto diet should always try to have healthy foods. And if he does so, the reduced levels of bad cholesterol and triglycerides increase heart health.