Great Healthier Ketogenic Diet for Obese People
Table of Contents
What Is a Ketogenic Diet?
A ketogenic diet is low in carbohydrates. The goal is to obtain a more significant number of calories from proteins and fats than from carbohydrates. Carbohydrates are replaced with fats and proteins in your diet. When this occurs, your body enters a state known as ketosis. Your body burns fats for fuel in an incredible way. Fats are converted to ketones, which is how the name came about. Ketones serve as the body’s energy source.
Obesity is one of the major issues confronting the world today. It is a severe health hazard and has adult mortality as high as 2.8 million per year. Obesity is a significant risk factor for various cardiovascular and metabolic diseases, including hypertension, type 2 diabetes, dyslipidemia, atherosclerosis, and some types of cancer.
Numerous studies and research are conducted on various methods of weight loss. One suggestion is to reduce energy intake through diet and increase output through exercise and other means, but how to accomplish this goal. Regarding obesity, diet is a contentious issue, with many dieticians recommending one diet over another.
There is no conclusive evidence regarding which diet changes are more effective in the short and long term. The most frequently recommended diet strategy is to consume high carbohydrate and low-fat diets. Still, studies show that this may temporarily help maintain a healthy weight but may have long-term consequences.
High Carbohydrate Low-Fat Diet:
An issue has been observed in people who follow a high carbohydrate, low-fat diet: the majority of them prefer a diet plan high in fat. Another problem was that obese individuals chose highly processed foods high in simple sugars over complex carbohydrates. This results in increased sugar and refined carbohydrate consumption, worsening weight problems, and facilitating dyslipidemia, particularly in people with insulin resistance. As a result, interest in a low-carbohydrate and high-fat diet has grown recently (ketogenic diet).
Ketogenic Diet and Obesity
In the short term, several positive metabolic changes have been observed in the persons following the keto diet. Along with weight loss, health markers associated with obesity, such as insulin resistance, high blood pressure, and raised cholesterol and triglycerides, have improved. Low-carbohydrate diets, such as the ketogenic diet, are also gaining popularity as a treatment for type 2 diabetes.
Ketogenic Diet Physiology and Biochemistry
Carbohydrates are the primary energy source in blood tissues during normal bodily conditions. When carbohydrate levels are low, insulin levels drop considerably, and the body enters a catabolic state. Glycogen stores are depleted, forcing the organism to undergo metabolic adjustments. When there is a lack of glucose in body tissues, two metabolic processes, gluconeogenesis, and ketogenesis, kick in.
A body’s natural process in the liver involves the formation of glucose from lactic acid, glycerol, and amino acids like alanine and glutamine. When glucose availability falls even lower, the endogenous production of the body’s glucose can no longer keep up, and ketogenesis kicks in to supply an alternative energy source in the form of ketone bodies. Glucose, as the primary source of energy, is replaced by ketones.
The heart, muscular tissue, and kidneys can easily use ketone bodies generated in the body for energy production. The blood-brain barrier can also be crossed by ketone bodies, giving the brain an alternate energy source. RBCs and the liver cannot utilize ketones as they lack mitochondria and the enzyme diaphorase.
What Should Fat People Eat on Keto?
There is a standard diet with a fixed ratio of carbohydrates, proteins, and fats. A ketogenic diet reduces a day’s total intake of carbohydrates to 50 grams or less. This value can go as low as 20 g per day, 70-80 per cent fat, 5-10 per cent carbohydrate, and 10-20 per cent protein diet are generally recommended by popular ketogenic sites. This becomes 165 grams of fats, 40 g of carbohydrates, and 75 g of protein if you take a 2000-calorie diet.
Critical Protein Concentration:
Higher protein consumption can hinder ketosis; therefore, it is maintained critically. Because protein’s amino acids can be converted to glucose, a ketogenic diet must include enough protein to maintain lean body mass, including muscle, while still causing ketosis. There are many different ketogenic diets, but they all use low-carbohydrate meals. Starches from refined and whole grains, such as loaves of bread, cereals, pasta, rice, and several fruits, are not recommended. Most ketogenic diets allow saturated fat-rich foods like fatty cuts of meat, processed meats, lard, and butter, as well as unsaturated fat-rich foods like nuts, seeds, avocados, plant oils, and oily fish. Ketogenic food lists might differ and even clash depending on your information.
There is still a limited number of studies on the ketogenic diet for weight loss. Most previous research had few short-term participants, and control groups were not added. A ketogenic diet has been demonstrated to provide short-term loss of weight and improvements in some persons’ total level of cholesterol, blood sugar, and blood pressure. However, these effects after a year are not significantly different compared to the results of traditional weight loss methods. A ketogenic diet can benefit people who struggle with traditional weight loss techniques. Because the genetic makeup of every individual is different, the exact ratio of carbohydrates, proteins, and lipids required for weight loss vary. Suppose one decides to begin a ketogenic diet. In that case, it is advised to consult with a physician and a dietitian to monitor any biochemical changes after starting the diet plan closely. Develop a diet plan that suits one’s current health conditions to avoid nutritional deficiencies or other health complications. Once you’ve lost weight, a dietician can advise you on reintroducing carbohydrates.