Does The Keto Diet Work

The concept of the keto diet is not new; It has become known in many variations and among many names. There are many similarities with the Atkins Diet, and it is the closest family of other popular diets such as the South Beach Diet and the Paleo Diet. Today we look at the arguments for a keto diet. In short, attention will be given to the arguments against a keto diet.

THREE TYPES OF KETOGENIC DIET

First of all, we distinguish between three different types of keto diet:

• The Standard Ketogenic Diet
• The Cyclic Ketogenic Diet
• The Targeted Ketogenic Diet

These types of keto diet are their closest relatives, but there are differences in the limits and timing of carbohydrate consumption. In the following is discussed the standard keto diet, unless it is indicated that this is another specific type of keto diet. Most information depends on what type of keto diet you are following.

WHY DOES THE KETOGENIC DIET WORK?

The keto diet works like just about every diet: by reducing the number of calories you take, thus creating a calorie deficiency, the body burns more energy than it gets. That is the basic science of weight loss and few people will disagree with the belief that all successful diets are in some way dependent on reducing the number of calories in the diet.

Well, the keto diet is also dependent on eating fewer calories. Why do not we go back to the traditional way of calorie counting and eating low fat, as most diets and diets recommend? What is the benefit of the keto diet?

LESS HUNGER BY KETOGENIC DIET THAN OTHER DIETS WITH CALORIE RESTRICTION

If you get fewer calories than you are used to, it's not strange that this can lead to a hungry feeling. In practice, it is often the hunger feeling that makes it difficult to keep a diet. Research shows, however, that you can reduce this increase in hunger by achieving a lower calorie reduction by decreasing the number of calories instead of the amount of fat [johnstone, gibson].

Although thesis absolute changes in appetite were small, They occurred within the context of energy restriction,  How many followers are known to increasement appetite in obese people. Thus, the clinical benefit of a keto diet is in Preventing an increasement in appetite, Despite the weight loss,  Although Individuals May indeed feel slightly less hungry (or more full or satisfied). Ketosis appears to provide a plausible explanation for this suppression of appetite.
-AA Gibson. The Boden Institute of Obesity, Nutrition, Exercise and Eating Disorders, Sydney Medical School, The University of Sydney

Much of the success of a keto diet consists of the fact that the hunger that is usually associated with a diet is limited. However, this will take a couple of days. Your body is first used to burning carbohydrates that are currently on. Until the switch is made of fats, you can feel really hungry. This is, therefore, a matter of just taking that threshold and then benefiting.

A KETOGENIC DIET KEEPS THE BLOOD SUGAR AND INSULIN PEAKS UNDER CONTROL

When you eat carbohydrates, your blood glucose level rises quickly. This causes an equally rapid insulin response from the pancreas. The insulin carries out too much blood sugar by delivering the signal to make fat from the excess glucose.

The lowering of insulin levels is, according to the theory behind the keto diet and many other diets, the key to success. Insulin is just as much the hormone that makes your body store fat. Keeping the amount of insulin low, make sure your body stores less fat and stimulates fat burning.

A KETOGENIC DIET ALLOWS YOU TO EAT FOOD THAT FILLS AND SATURATES

Many people find that the number of calories reduced by the keto diet is very easy. If you follow a keto diet in the correct way, you get the most calories in the form of fats and proteins, both of which are good and can be very tasty.

As soon as you delete items like refined sugar and simple carbohydrates from your diet, you find out that eating 2000 calories (or how much you have a target number) is enough to make you feel saturated a day. Many people who follow a keto diet even find that they have trouble getting enough food daily!

HOW DO I FOLLOW A KETOGENIC DIET?

Successfully following a keto diet is all about keeping the amounts of nutrients or macronutrients in balance. In general, it is recommended that someone who is following a keto diet will get about 60% of the nutrients from fat, 35% of protein and 5% of carbohydrates.

A number of carbohydrates a day you try to keep less than 50 grams a day. When you start with a keto diet, it is recommended to eat up to 20 grams of carbohydrates a day, because rigidity initially helps you to bring your body into a state of ketosis. It also helps you learn all the rules of successful diets with low carbohydrate content.

During the first few weeks, it is good to keep up with every little food and liquid that comes into your body very accurately and obsessively. Many diets that follow a keto diet use their smartphones to keep up with their diet. Two very popular apps for this are MyFitnessPal and LoseIt! After a while, you begin to feel how many grams of carbohydrates there are in different types of food, and quickly learn to adjust your dietary habits to your low-carb lifestyle.

*Image source : Diet Doctor