Ketogenic diet is a type of nutrition with low intake of carbs and high content of fats. This diet suggests the significant reduction of the amount of carbs and the increase of fat intake, and subsequently shifts the organism into a special condition — ketosis.
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What is ketosis in humans?
Ketosis is a metabolic condition when the major amount of energy in a human body is generated from fats. It happens when intake of carbs, which are usually a primary source of energy for humans, is minimized. Ketosis is typical during pregnancy and in infancy. Adults can boost it artificially by transition to a high-fat and low-carbs diet.
In the state of ketosis the level of insulin decreases. Fatty acids in large quantities leave adipose tissue and pass to the liver, where they are oxidized and converted into ketones —source of energy for human body.
Stable decrease in the level of insulin and sugar that occurs in the course of Ketogenic diet has multiple beneficial effects.
Ketogenic nutrition regulates weight
According to the scientists, Ketogenic diet is not only a highly effective way to reduce weight, but it also proved having more stable results than traditional fat loss systems that require calorie restriction.
It was proved that people who lose weight on Ketogenic nutrition lost 2.2 times more kilograms of excess weight, than volunteers who were on a low-fat diet.
Why does it help to regulate weight?
There are many reasons:
- Significant protein intake is necessary for stable healthy weight loss.
- Suppressing appetite. Ketogenic nutrition normalizes levels of hormones leptin and ghrelin, responsible for eating behavior.
- Increased sensitivity to insulin. Resistance to insulin leads to weight gain.
- Many other positive effects of this dietary system on the body (according to the European Journal of Clinical Nutrition).
First of all, Ketogenic nutrition helps fight the metabolic syndrome and its consequences that significantly increase the risk of obesity, type 2 diabetes, and heart diseases. It happens due to increased sensitivity of body cells to insulin.
In addition, it is important to saturate organism with healthy fats that helps to boost good cholesterol in organism.
What to eat and what better not?
- All types of meat and fish
- Non-starchy vegetables, preferably green
- Fatty dairy products — cream, butter, cheese
- Nuts, seeds
- Healthy vegetable oils: olive, coconut, avocado
- Fermented products: natural yoghurt, kefir, sauerkraut, etc
- Sugar in any form
- All cereals
- Fruit (small number of seasonal berries is ok)
- Beans, peas, lentils, etc
- Starchy veggies
Check here for 7 low-carb dinner ideas!
Obviously, this type of nutrition can be very beneficial for human health, but for most people it is rather tough to follow. However, if your intention is not just to lose weight, but also boost all systems of organism, the game is worth the cost.