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How does the Keto Diet work?
In a standard diet, the body uses glucose from carbohydrates as its primary energy source. When carbohydrate intake is drastically reduced, the body must find an alternative energy source. The liver then starts producing ketones by breaking down fat, providing energy to the body’s cells, including the brain.
Keto Diet and weight loss
The keto diet is known for its potential to promote rapid weight loss. Here are some contributing factors:
- Increased Fat Burning: The state of ketosis causes the body to use fat as fuel instead of glucose.
- Appetite Control: Fats and proteins create a feeling of fullness, which can reduce overeating.
- Water Weight: At the start of the keto diet, the body loses a lot of water weight as stored glycogen is broken down.
Depending on your health goals with the keto diet, it’s essential to remember that long-term weight loss depends on balanced energy intake and other factors like physical activity and overall lifestyle choices.
The Keto Diet May Cause High Blood Fats While Stabilizing Blood Sugar
The effects of the keto diet on health and blood values can vary depending on the individual and how the diet is implemented. Before starting the keto diet, it is essential to consider the following:
- How your blood fats can be affected by the Keto Diet
- LDL Cholesterol: In some individuals, the keto diet may cause an increase in LDL cholesterol ("bad" cholesterol), potentially increasing the risk of cardiovascular disease.
- HDL Cholesterol: The keto diet tends to raise HDL cholesterol ("good" cholesterol), which can be protective for the heart.
- Triglycerides: Triglyceride levels often decrease in individuals following the keto diet.
- How blood sugar and insulin can be affected by the Keto Diet
- The keto diet can lead to more stable blood sugar levels and reduced insulin levels, which is beneficial for individuals with insulin resistance or type 2 diabetes.
- How the Keto Diet may affect inflammation
- The keto diet may reduce some inflammation markers.
Are you aware of your blood fats? 50% of Swedes have elevated blood fats, with LDL cholesterol levels exceeding the recommended maximum of 3.0 mmol/L. If you plan to start a ketogenic diet, it might be beneficial to test your blood fats both before and after to gain insight into how it will and has affected your body internally.
4 Potential disadvantages and risks of a Ketogenic Diet
- Nutritional Imbalance: Limited intake of fruits, vegetables, and whole grains can lead to deficiencies in essential vitamins and minerals.
- Keto Flu: At the start of the diet, some people experience fatigue, headaches, and nausea as the body adjusts to ketosis.
- Kidney Function: Increased protein intake may strain the kidneys, particularly in individuals with pre-existing kidney issues.
- Cardiovascular Risks: High consumption of saturated fats can negatively impact heart health if the diet is not balanced with unsaturated fats.
Is the Keto Diet right for you?
The keto diet can be effective for short-term weight loss and blood sugar regulation, but it’s not suitable for everyone. If you’re unsure how a ketogenic diet may affect you and your health, consult a doctor or dietitian before starting, especially if you have underlying health issues. Testing your values is also a good idea to understand your body’s readiness for a significant dietary change. To optimize health, it’s crucial to choose nutrient-rich fat and protein sources, such as olive oil, fatty fish, nuts, and vegetables.
