By severely limiting carbohydrate intake and increasing fat consumption, the keto diet induces ketosis, where the body burns fat for fuel instead of glucose.
High fat and adequate protein intake can help suppress appetite, leading to reduced calorie intake without feelings of deprivation.
Ketosis encourages the body to use stored fat for energy, aiding in fat loss and weight reduction.
The keto diet can improve insulin sensitivity and lower blood sugar levels, which may benefit individuals with type 2 diabetes or insulin resistance.
Some studies suggest that the keto diet can increase HDL (good) cholesterol levels and decrease LDL (bad) cholesterol.
Ketones produced during ketosis can provide a stable source of energy for the brain, potentially improving focus and cognitive function.
Some research indicates that the keto diet may reduce inflammation markers in the body, which is beneficial for overall health.
Initially, rapid weight loss occurs due to reduced glycogen stores and water weight. Over time, sustained fat loss can occur with adherence to the diet.
Adequate protein intake on the keto diet helps preserve muscle mass, which is crucial for maintaining metabolic rate and overall strength.
While effective for weight loss, long-term adherence to the keto diet may require careful planning to ensure nutritional adequacy and sustainability.