How does Keto Diet work?
The Keto Diet, short for ketogenic diet, works by drastically reducing carbohydrate intake and replacing it with a higher consumption of healthy fats. This dietary shift induces a metabolic state called ketosis, in which the body relies on stored fat for energy instead of carbohydrates. By significantly limiting carbs, the body starts breaking down fat molecules into ketones to provide fuel for the brain and other organs. This process can lead to weight loss, improved insulin sensitivity, stabilized blood sugar levels, increased mental clarity, and enhanced energy levels.
Long answer
The Keto Diet is a low-carbohydrate, high-fat diet that aims to switch the body’s primary source of fuel from glucose (derived from carbohydrates) to ketones (derived from fat). Typically, the standard macronutrient split in a keto diet involves consuming 70-75% of calories from fat, 20-25% from protein, and only 5-10% from carbohydrates.
When you significantly reduce your carbohydrate intake, your body exhausts its glucose stores within a day or two. In response, insulin levels drop while glucagon and cortisol rise. With limited glucose availability for energy production, the liver begins converting fats into ketone bodies through a process called beta-oxidation. These ketone bodies can be utilized by various tissues as an alternative energy source.
Adhering to a strict low-carb intake forces your body into a state of nutritional ketosis. In this metabolic state, your liver produces three types of ketone bodies: acetone (exhaled through breath), acetoacetate (metabolized or excreted in urine), and beta-hydroxybutyrate (used as the main energy source).
Ketosis has several effects on the body. One significant aspect is its potential for weight loss due to increased fat burning. When carbohydrates are scarce, the body turns to stored fat as its primary fuel source. Additionally, ketosis has been found to suppress appetite and reduce hunger hormones, leading to a natural decrease in calorie intake.
Furthermore, the Keto Diet has shown beneficial effects on insulin sensitivity. By limiting carbohydrate consumption, the body requires less insulin to process glucose effectively. Improved insulin sensitivity can aid weight loss and help manage conditions such as type 2 diabetes.
The Keto Diet may also offer advantages in terms of mental clarity and cognitive function. The brain can efficiently use ketones as an energy source and some research suggests that it may improve focus and concentration. However, individual responses may vary.
It is important to note that the Keto Diet is not suitable for everyone. It requires careful planning to ensure adequate intake of essential nutrients. Additionally, individuals with certain medical conditions or those taking specific medications should consult with a healthcare professional before starting this diet.