It goes without saying just how famous the ketogenic diet is in today’s time. The ketogenic diet, known for its low-carbohydrate and high-fat approach, has gained popularity among those looking to lose weight through dietary measures. But do you know that following a keto diet can also boost your metabolism?
Key Principles Of A Ketogenic Diet
According to Harvard TH Chan School of Public Health, the ketogenic diet is designed to shift your body's primary fuel source from glucose (sugar) to ketones, which are produced when the body breaks down fats for energy. This shift occurs when carbohydrate intake is significantly reduced, leading to a state called ketosis.
- Low Carbohydrate Intake: The ketogenic diet restricts carbohydrate intake to typically less than 50 grams per day, forcing the body to rely on fats for fuel.
- Moderate Protein Consumption: Protein intake is moderate to prevent excessive gluconeogenesis (conversion of protein to glucose) and maintain ketosis.
- High Healthy Fats: The diet emphasises healthy fats such as avocados, nuts, seeds, olive oil, and fatty fish to provide energy and support ketone production.
How Does The Ketogenic Diet Restore Metabolic Health?
Here are the ways by which a ketogenic diet can help rejuvenate your metabolic health for overall well-being.
Stabilises Blood Sugar Levels
By minimising carbohydrate intake, the ketogenic diet helps stabilise blood sugar levels, reducing insulin spikes and promoting insulin sensitivity. As per Stanford Medicine, this can be especially beneficial for individuals with insulin resistance or type 2 diabetes.
Promotes Weight Loss and Fat Burning
In a study published in Trends in Food Science & Technology, researchers found that ketosis encourages the body to burn stored fat for energy, leading to weight loss and reduced body fat percentage. This can improve metabolic parameters such as cholesterol levels, triglycerides, and waist circumference.
Enhances Cellular Function
Ketones produced during ketosis have been shown to provide efficient energy for cells, potentially improving mitochondrial function and reducing oxidative stress, according to a study published in Advances in Cancer Biology- Metastasis. This can benefit overall cellular health and longevity.
Also Read: Feeling Low On A Keto Diet? Here’s How You Can Stay Energetic
Reduces Inflammation
A study by the Nutrition Foundation found that the ketogenic diet has anti-inflammatory effects, which may help alleviate inflammation-related conditions such as metabolic syndrome, arthritis, and autoimmune disorders. Lowering inflammation contributes to better metabolic health.
Improves Hormone Balance
An Italian study found that hormones involved in appetite regulation, such as leptin and ghrelin, may become more balanced on a ketogenic diet, leading to better appetite control and reduced cravings.
Supports Brain Health
Ketones are a preferred fuel source for the brain, and the ketogenic diet can have potential benefits in neurological conditions like epilepsy, Alzheimer's disease, and Parkinson's disease, according to Stanford Medicine. Improved brain function contributes to overall metabolic well-being.
Also Read: Dealing With Polycystic Kidney Disease? Here’s How A Keto Diet Can Help You
Tips for Following a Ketogenic Diet Safely
If you are interested in following a ketogenic diet for weight loss or for your metabolic health, make sure to do it safely:
- Consult with a healthcare professional before starting the ketogenic diet, especially if you have existing health conditions or are taking medications.
- Focus on whole, nutrient-dense foods to ensure you're meeting your nutritional needs while on a low-carb diet.
- Stay hydrated and monitor electrolyte levels, as the ketogenic diet can impact fluid balance and electrolyte levels.
- Listen to your body and adjust your dietary choices based on how you feel physically and mentally.
The ketogenic diet offers a unique approach to restoring metabolic health by optimising energy metabolism, promoting weight loss, reducing inflammation, and supporting overall well-being. When followed safely and with appropriate guidance, the ketogenic diet can be a valuable tool in improving metabolic health and achieving long-term health goals.