Hunger is the main reason many people give up diets and regimes. Keto feeding has the exact opposite effect – it reduces appetite. Suppression of appetite is caused by ketosis and the saturation effect with higher fat content. The reason is that in a state of nutritional ketosis, the body starts burning fat instead of carbohydrates for energy and reduces the feeling of hunger.
Consuming low-carbohydrate and high-fat foods slow down the stomach emptying. This means that food passes through the intestine at a slower rate and feels fuller for a longer time.
How does the suppression of appetite in ketosis help in weight loss?
Less calorie intake compared to a low-fat diet where there is a constant sense of hunger.
Fewer calories consumed, which contributes to weight loss.
The mind is not focused on food all the time.
The low-carb mode results in great weight loss from the start
woman with scales
People who eat low carbohydrates lose more weight and faster than those who consume foods that are low in fat – even when the latter actively restrict calories. The main reason for this is the water that has been retained so far in the body.
Ketosis helps to get rid of excess water from the body, lowering insulin levels. All of this leads to rapid weight loss in the first 1-2 weeks after starting keto mode.
Blood sugar and insulin levels are decreasing
Keto meals based on foods low in carbohydrates can be particularly beneficial for people with diabetes and insulin resistance, diseases that affect millions of people around the world.
Studies have shown that ketosis lowers blood sugar and insulin levels.
The mechanism behind this is twofold:
Insulin: When insulin decreases, the kidneys begin to discard excess sodium from the body. This also helps to lower blood pressure.
Glycogen: The body stores carbohydrates in the form of glycogen that binds water to the muscles and the liver. When limiting carbohydrate intake, glycogen levels in the body also decrease, and retained water is discharged from the body.
Reduces fat in the abdomen
Not all body fat is the same.
The two main types of fat in the body are subcutaneous fat, a stored layer of fat under the skin, and visceral fat that protects the internal organs from the effects of the internal environment. While subcutaneous fat does not pose a health risk, visceral fat accumulates in the abdominal cavity and is typical of most overweight men. The visceral fat must not exceed 10-15% of the total body fat. Excessive visceral fat is associated with inflammation and insulin resistance – and can cause metabolic dysfunction.
Ketose is a very effective method of reducing this harmful fatty tissue. And burning the accumulated visceral fat leads to a drastic reduction in the risk of heart disease and type 2 diabetes.
Triglycerides drop dramatically
Triglycerides are fatty molecules that flow in the blood. They are an important source of energy for our body.
After feeding, the level of triglycerides in the blood rises. If the body processes fat properly, the level gradually and naturally decreases. When their level is steadily elevated, however, they become a strong risk factor for heart disease.
One of the main causes of elevated triglycerides in sedentary lifestyle people is carbohydrate consumption – especially simple sugar fructose. When we reduce carbohydrate consumption, the elevated blood triglycerides drop dramatically.
Increases “good” HDL cholesterol
High-density lipoprotein (HDL) is usually called “good” cholesterol.
The higher the levels of HDL than the “bad,” the more it reduces the risk of heart disease. The reason is that “good” cholesterol circulates in the bloodstream, passes through all organs and tissues, and collects excess cholesterol.
One of the best ways to improve HDL levels is to consume pure fats such as avocado, coconut oil and olive oil that we have already told you (see the article on 9 superfoods rich in useful and important fats HERE). Therefore, it is not surprising that HDL cholesterol levels are dramatically increased in a healthy diet rich in beneficial fats.
Improves “bad” LDL cholesterol
There are two different types of cholesterol: “good” HDL cholesterol and the type commonly called “bad”: LDL cholesterol. We have already learned that raising “good” cholesterol is good for the body, but how does the “bad” work?
“Bad” cholesterol consists of low density lipoprotein, made up of large particles, making the arteries less flexible and narrowing them over time. Thus people with high “bad” LDL are more prone to heart disease.
Many factors can negatively affect cholesterol levels – such as genetics, lack of daily activity, diabetes and stress – but the unhealthy diet, which includes many processed foods and is low in nutrients, is the biggest contributor. Decreasing carbohydrate and ketose intake can significantly reduce the levels of “bad” LDL cholesterol and improve heart health.
It can reduce blood pressure
Increased blood pressure or hypertension is a significant risk factor for many diseases, including heart disease, stroke and kidney failure.
Preventing high blood pressure is an essential part of keeping the whole body happy and healthy. Keto diet may have a profound effect on blood pressure, with two main causes being sugar and salt.
Blood sugar stimulates insulin and insulin stimulates the kidneys to reabsorb sodium and more sodium leads to higher blood pressure. Accordingly, low glycemic index foods maintain low blood sugar by limiting the amount of refined carbohydrates that may increase the risk of hypertension. Feeding, including cold pressed fats like olive oil, along with vegetables and fish, typical of the ketogenic diet, may be the best way to lower your blood pressure.
Effective action against metabolic syndrome
A man who has junk food at work. Visibly leads a stagnant way of life.
Metabolic syndrome is a condition strongly associated with the risk of diabetes and heart disease. It is associated with increased cholesterol and triglycerides in the blood.
In fact, metabolic syndrome is a combination of symptoms that include:
Abdominal obesity (accumulation of excessive amounts of abdominal fat)
Increased blood pressure
Elevated blood sugar levels on fasting
Low “good” levels of HDL cholesterol
Keto feeding is extremely effective in treating all the major five symptoms of a metabolic syndrome, a severe condition that increases the risk of heart disease and type 2 diabetes.
Therapeutic effect in some brain diseases
The human brain is a unique organ that uses glucose as a fuel for its activity. If we drastically reduce carbohydrate intake, the liver begins to produce glucose from proteins.
In this case, ketones are an extremely powerful source of fuel for the brain. They have even been tested in a medical environment to treat brain diseases and conditions such as concussion and memory loss. Therefore, it is not surprising that maintenance of ketosis results in increased clarity and improved brain function.
This is the mechanism behind the keto diet, which has been used for decades to treat epilepsy in children. The benefits of keto feeding for other brain conditions, including Alzheimer’s and Parkinson’s, are also being studied.