Is Keto Really Beneficial For Weight Loss | Hea Boosters

A ketogenic diet, or keto for short, is a low-carb, high-fat diet that has many medical benefits, which include weight loss, may lower the risk of certain cancers, reduce PCOS symptoms, and more.  

By following the Keto diet, you allow your body to adequately transform into a fat-consuming machine, while at the same time helping you in getting fitter, leaner, healthier, and increasing your energy levels. 

What Is Keto and How it Promotes Weight Loss? 

Some of the attributes of Keto are similar to the Atkins diet and other low-carb diets. The keto diet includes significantly reducing the number of carbohydrates that you consume daily by substituting them with fat. This dietary modification you follow during the Keto diet places your body into a metabolic state called ketosis. 

Keto 101:

Ketosis is a metabolic stage, where your body uses more glucose for creating energy. However, when you are following the Keto diet, you are consuming carbs, which means your body will consume fat to generate energy. Glucose is made when the body breaks down the carbs that you have consumed but when you are on Keto diet, cutting carbs from your eating routine means less glucose for your body to catch burn. 

Replacing carbs with fats will cause your body to develop an acid called ketones, whose main function is to make your body get its fuel from fat rather than carbs. 

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While your body is in ketosis, it turns out to be incredibly productive at consuming fat. When you are following a Ketogenic diet, your body undergoes a significant decrease in glucose and insulin levels, which promotes calorie deficits leading to weight loss. The stage of ketosis has many health advantages apart from weight loss. 

Keto for Weight Loss: 

Using a Ketogenic diet for getting thinner has its perks from lowering the risk of certain diseases to increase in the level of “good” HDL cholesterol in the blood. Low-fat diets are one of the many ways in which you lose weight. Many types of research have shown that keto is a better way to achieve weight loss. 

As compared to other low-calorie diets, when you are following keto, your body won’t be in a state of hunger because you will be consuming a pre-set number of calories at a particular time of the day. Keto is a filling and delightful technique for those who are looking to abstain from consuming excessive food. Indeed, you can get more fit without creating a calorie deficit—something that prevents many of us from sticking to our diets. 

Some Keto Facts:

• Ketosis happens when you limit the admittance to glucose in your body, its principal fuel source. 
• In ketosis, your body creates acid called ketones, which is used for creating energy from fat.
• When you follow a ketogenic diet, you force your body to consume excess fat stores which lead to weight loss. 
• In the 1920s, the ketogenic diet was developed as a treatment for epilepsy, however, when it was implemented researchers found numerous other medical advantages, which included weight loss. 

Different Types of Ketogenic Diets: 

• Classic Keto Diet: This is the strictest form of keto which requires you to follow a 4:1 proportion of fats to carbs or protein. In this method, your diet will comprise 90% fat and your food is normally weighed when following this routine. 
• Modified Keto: The altered variant of the Keto diet is less rule-based as compared to the classic keto version. This form of the keto diet is perfect for those who are new to the diet or if you've already done exemplary keto for quite a while. 
• MCT: This rendition of the Keto diet, where you are allowed to consume a higher amount of protein and carb than classic keto. Medium Chain Triglycerides (MCT) is a form of man-made ketogenic fats diet. 
• Modified Atkins: In the modified Atkins Keto diet, you consume a limited amount of carbs, while consuming fat is allowed. Protein isn't restricted in any way. However, if you wish to eat carbs on this diet, you need to pair them with fats. 
• Intermittent Fasting: When you are following the IF diet form, your body goes into ketosis when you shorten the window of time when you can eat during the day. For example, if you are eating in an 8-hour window, and fasting for another 16 hours, it will force your body to consume energy from fat. 

Why the Ketogenic Diet Helps Fat Burn: 

Keto can help you in shedding pounds as well as bring about positive changes in your lifestyle. The high-fat, low-carb diet has acquired a great deal of prominence as of late and has a whole lot of fan following. 

Keto assists you with getting thinner by placing your body into ketosis and not by limiting your calorie intake. When you are following a Keto diet, you are limiting the number of carbs you are consuming in a day, which means your body is producing ketones for energy. Ketones are derived from unsaturated fats which are found in food in your liver. Hence, your liver is consuming fat to make ketones. Your body is using ketones for energy instead of carbs. 

When your body is constantly consuming fat to create energy, you will begin to lose weight. You might wonder whether keto can target a specific area, for example, belly fat. However, that’s not the case, when you follow the Keto diet, your body is consuming fat stored in every part of your body, not a specific location. If you wish to lose belly fat, you might want to include a targeted workout along with a diet. 

Conclusion: 

Keto alone probably won't be sufficient to lose a lot of fat. Keto functions well when you mix it up with some HIIT works out. Understanding your body needs and how it can lose weight without harming the basic framework is very important. Before following any diet, you must understand your needs and work according to them. You can also talk to your doctor before starting any exercise plan or new diet. 

Studies: 

Advantages and Disadvantages of the Ketogenic Diet: A Review Article

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7480775/

Long-term effects of a ketogenic diet in obese patients

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2716748/

The Ketogenic Diet: Evidence for Optimism but High-Quality Research Needed

https://pubmed.ncbi.nlm.nih.gov/31825066/

Ketogenic diet for weight loss

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6371871/

The effect of a ketogenic diet versus a high-carbohydrate, low-fat diet on sleep, cognition, thyroid function, and cardiovascular health independent of weight loss: study protocol for a randomized controlled trial

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5782363/