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A diet that may be good for one person may be terrible for another — at least not optimal, the beneficial effect of a diet for the same person in different time phases may be increased, decreased, depending on several factors — body recomposition phase, training routine, insulin sensitivity, stress load, etc.
As for changes in body composition — losing body fat and/or gaining muscle mass — the most important thing about any type of diet, regardless of its macronutrient composition, is the caloric balance obtained from it. If the total energy obtained through food intake is less than that burned by the body, then weight loss will occur.
Is the ketogenic diet the easiest way to lose weight?
Furthermore, because certain parts of the body need glucose to function—red blood cells and certain parts of the brain and nervous system—keto-adaptation inherently involves a relatively high insulin resistance in the tissues in order to preserve the glucose generated through gluconeogenesis—the process in which the liver turns amino acids (proteins) and glycerol (from fats) into glucose—and to be able to maintain optimal blood glucose and insulin levels continuously.
In obese/diabetic individuals, blood glucose and/or insulin levels were at a higher level than ideal, so the result of implementing this diet produced a summary in both metrics – insulin and glucose, while in the case of healthier individuals, blood glucose and insulin levels, when fasting, were at a lower level than ideal, so keto-adaptation caused an increase in the level of these 2 parameters. Ultimately, in both cases, the result is positive, and it is the same. Through keto-adaptation, the body transforms and maintains blood glucose and insulin levels at optimal levels for its functioning.
On the other hand, people with extremely high insulin sensitivity are subjected to constant episodes of hypoglycemia caused by this seemingly good metric, which results in a total dependence on consistent carbohydrate consumption.
On the other hand, in terms of performance, the biggest benefit of keto-adaptation is the “unlocking” of access to our largest fuel reserve—body fat (the fat reserves of an average man with 12% body fat is ~10,000 g, equivalent to 90,000 kcal).
Benefits of the ketogenic diet
- Preservation of youth and increase in longevity
- Reduces appetite and cravings which helps to to lose weight
- Drastic decrease in water retention and bloating”
- Reduction in inflammation
- Increased performance in low-medium intensity exercises
- Ease of transition between fasting and feeding states
- Energy, emotional, cognitive and
- Blood glucose and insulin control
- Neuronal protection and improved sleep quality
Ketosis, by increasing the activity of the inhibitory neurotransmitter GABA and, at the same time, decreasing the production and utilization of the excitatory neurotransmitter Glutamate (study), promotes good sleep and provides protection against excitotoxicity—excess glutamate.
Maintenance of body heat.
Disadvantages of the ketogenic diet
- Low libido and testosterone
- Decreased performance in high-intensity exercise/sports
- Constipation
However, it's worth clarifying that, in general, constipation is caused by something you're eating—casein, cruciferous vegetables, and nuts are the most common culprits, not by something you're not eating—i.e., fiber.
- Constant dehydration
- Unsustainability.
Conclusion
Because of this, the ratio of an average human's intake of saturated and monounsaturated fats is ~90%, while the polyunsaturated fat content is minimal and mainly concentrated in the brain, nervous system, and joints (study).
A good example of a keto diet, ketogenic, which comes very close to the proportion of adequate fat intake—and which you can start experimenting with, is the famous Paleolithic Diet: Everything you need to know about our ancestors’ diet”
Finally, no matter what type of diet you follow, remember that to lose weight you have to be in a caloric deficit and, to preserve your muscle mass during this period of hypercaloric consumption, you have to lift weights regularly.
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