A Ketogenic Diet to Lose Weight and Fight Metabolic Disease

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Posted by Master, Doctor Mai Vien Phuong - Department of Examination & Internal Medicine - Vinmec Central Park International General Hospital

Obesity and metabolic diseases are major health problems worldwide. In 2016, obesity affected 13% of adults globally. Obesity is a risk factor for metabolic syndrome, a group of metabolic abnormalities that include type 2 diabetes, high blood pressure, a high waist-to-hip ratio, and low HDL (good) cholesterol.

To combat this, many diets have emerged, including the ketogenic diet, in which a person consumes very limited amounts of carbohydrates. Some studies suggest that this diet may be beneficial for people with obesity.
However, some experts have questioned the health benefits of the keto diet and called for more research. Although it can help you lose weight, there can also be complications. This article explains how the keto diet can help people lose weight and manage metabolic disease. It also discusses some possible downsides.

1. What is the ketogenic diet?

The ketogenic diet is high in fat, moderate in protein and low in carbohydrates eon hydrate.
When carbohydrate intake decreases and fat increases, the body enters a metabolic state called ketosis. The body then begins to convert the fat into ketones, which are molecules that can provide energy to the brain.
After a few days or weeks following such a diet, the body and brain become very efficient at burning fat and ketones for fuel instead of carbohydrates.
The ketogenic diet also lowers insulin levels, which may be beneficial for improving insulin sensitivity and blood sugar management.
Ketogenic diet staples include:
Meat Fish Butter Eggs Cheese Fat Creams Oils Nuts Avocado Seeds Low Carbohydrate Vegetables

In contrast, nearly all carbohydrate sources were eliminated, including:
Grains Beans Potatoes Candy Milk Cereals Fruits Some vegetables are higher in carbohydrates Conclusion: The ketogenic diet is a diet high in fat, moderate protein, and low in carbohydrates. It mainly works by lowering insulin levels, producing ketones and enhancing fat burning.

2. How does the ketogenic diet promote weight loss?

Here's how the ketogenic diet promotes weight loss:
Higher protein intake. Some ketogenic diets lead to increased protein intake, which offers many weight loss benefits. Generating gluconeogenesis. Your body converts fats and proteins into carbohydrates for fuel. This process can burn many additional calories each day. Appetite suppressants. The ketogenic diet helps you feel full. This is supported by positive changes in hunger hormones, including leptin and ghrelin. Improve insulin sensitivity. The ketogenic diet can significantly improve insulin sensitivity, which can help improve fuel use and metabolism. Reduce fat storage. Some research shows that the ketogenic diet can reduce lipogenesis, the process of converting sugar into fat. This is because excess carbohydrate is stored as fat. When carbohydrate hydrates are minimal, fat will be used for energy. Enhance fat burning. Some studies have found that the ketogenic diet may slightly increase the amount of fat you burn during rest, daily activity, and exercise, although more research is still needed. In these ways, the ketogenic diet can be effective in helping you lose weight.
However, it is important to make sure that you are meeting your calorie needs when following the ketogenic diet. Cutting too many calories can slow your metabolism, making it harder for you to lose weight in the long run.
Some experts also note that, while the keto diet can lead to short-term weight loss, this loss is unlikely to continue. It can also be difficult to follow the diet for a long time.
Bottom Line: The ketogenic diet can help you burn fat, reduce calories, and increase satiety compared to other weight loss diets.

3. Ketogenic diet and metabolic diseases

Metabolic syndrome describes five common risk factors for obesity, type 2 diabetes, and heart disease.
High blood pressure High waist-to-hip ratio (excess belly fat) High LDL (bad) cholesterol Levels Low HDL (good) cholesterol High blood sugar Many of these risk factors can be improved - or even eliminated - by nutritional and lifestyle changes.
Insulin also plays an important role in diabetes and metabolic disease. The ketogenic diet is extremely effective for lowering insulin levels, especially for people with type 2 diabetes or prediabetes.
An older study found that after just 2 weeks of a ketogenic diet, insulin sensitivity improved by 75% and blood sugar decreased from 7.5 mmol/l to 6.2 mmol/l.
A 16-week study also showed a 16% decrease in blood sugar. In addition, 7 of the 21 participants were able to completely stop all diabetes medications.
Furthermore, several human and animal studies have also found that the ketogenic diet can lower total cholesterol and triglyceride levels.
However, note that most of the available research has only focused on the short-term effects of the ketogenic diet.

In fact, some older studies suggest that the ketogenic diet can actually negatively affect heart health, especially in children
Also, although research indicates that intake of the substance Saturated fat isn't directly linked to a higher risk of heart disease, but it can raise levels of LDL (bad) cholesterol, which is a risk factor for heart disease.
Furthermore, some studies have also shown that consuming a large amount of fat may be associated with a higher risk of certain types of cancer.
Therefore, more research is needed to determine how the ketogenic diet may affect long-term health and disease.
Conclusion: The ketogenic diet can improve many aspects of metabolic syndrome, a major risk factor for obesity, type 2 diabetes, and heart disease.

4. Effects on metabolic disease

There are several key factors that explain the strong impact of the ketogenic diet on markers of metabolic disease. Includes:
Less carbohydrate hydrate. High-carbohydrate diets can consistently raise blood sugar and insulin levels, which can reduce the body's ability to use insulin effectively. Reduce insulin resistance. Insulin resistance can cause health problems like inflammation, high triglyceride levels, and fat gain. Ketone bodies. Ketones - molecules produced during the process of ketones - may help protect against certain diseases, such as cancer, Alzheimer's and epilepsy. Inflammatory condition. The ketogenic diet can significantly reduce chronic inflammation, which is associated with metabolic syndrome and various diseases. Fat loss. This diet promotes the loss of body fat, especially unhealthy belly fat. Excess belly fat is one of the hallmarks of metabolic disease. (43Trusted Source). Restore normal insulin function. Research has shown that healthy insulin function can fight inflammation, while poor insulin function can increase it. As you can see, the combination of these factors plays a pretty important and important role in health and protection against disease.
Bottom Line: The ketogenic diet can improve metabolic health by improving insulin function, reducing inflammation, and promoting fat loss, among others.

5. How to Follow the Ketogenic Diet

If you want to try the ketogenic diet, follow these basic rules:
Eliminate carbohydrates. Check food labels and aim for 20 to 50 grams of carbohydrate hydrate or less per day Stock up on staples. Buy meat, cheese, whole eggs, nuts, oils, butter, oily and creamy fish, as these are staples in your diet. Eat your vegetables. Fat sources are high in calories, so base each meal with low-carbohydrate vegetables to help you feel full. Vegetables will also provide fiber that you will no longer get from whole grains, beans or legumes. Experiment. A ketogenic diet can still be fun and delicious. You can even make ketogenic pasta, bread, muffins, macaroons, puddings, ice cream, and more. Build a plan. It can be difficult to find low-carbohydrate meals when you're on the go. As with any diet, it's important to plan and go for a snack or meal. Find something you love. Experiment until you find the optimal keto diet for you. Monitor progress. Take a picture, measure and track your weight every 3 to 4 weeks. If progress stops, recheck your daily intake. Make sure you eat enough vegetables at each meal and keep portions moderate. Replace liquid. Make sure you're drinking enough water and getting the right amount of electrolytes, like sodium, potassium, and magnesium. Be steadfast. There is no shortcut to success. With any diet, consistency is the most important factor. You may also want to monitor your urine or blood ketone levels, as these let you know if you're keeping enough carbohydrate levels to reach ketosis.
Conclusion
To get the most out of the ketogenic diet, you must eat foods high in fat and limit your carbohydrate intake to less than 30–50 grams per day.
If you follow a ketogenic diet with medical supervision, it can help you lose weight and possibly boost your overall health.
It can reduce the risk of type 2 diabetes, obesity and other aspects of metabolic disease.
Before starting any new diet, be sure to ask your doctor if it is the right option for you.

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