Low carbohydrate and ketogenic diets have become popular in recent years as a way to lose weight and improve overall health. These diets restrict carbohydrate intake and increase fat intake, forcing the body to switch from using glucose as its primary fuel source to using ketones. In this guide, we'll take a closer look at low carbohydrate and ketogenic diets, how they work, and their potential benefits and risks.
What is a Low Carbohydrate Diet?
A low carbohydrate diet is a diet that restricts carbohydrate intake, typically to less than 100 grams per day. This diet typically increases intake of protein and fat to compensate for the decrease in carbohydrates. By limiting carbohydrate intake, the body is forced to rely more on fat as its primary fuel source.
What is a Ketogenic Diet?
A ketogenic diet is a low carbohydrate, high fat diet that is designed to induce a state of ketosis in the body. Ketosis occurs when the body switches from using glucose as its primary fuel source to using ketones, which are produced by the liver when the body is in a state of low carbohydrate intake. In order to enter ketosis, carbohydrate intake is typically restricted to less than 50 grams per day.
How Do Low Carbohydrate and Ketogenic Diets Work?
Low carbohydrate and ketogenic diets work by limiting carbohydrate intake and increasing fat intake, which causes the body to switch to using ketones as its primary fuel source. This shift in metabolism has a number of benefits for weight loss, including:
Increased fat burning: By relying on fat as its primary fuel source, the body is able to burn stored fat for energy, leading to weight loss.
Reduced hunger: Fat is more satiating than carbohydrates, so people on low carbohydrate and ketogenic diets may feel less hungry and eat fewer calories overall.
Improved insulin sensitivity: By limiting carbohydrate intake, the body produces less insulin, which can improve insulin sensitivity and help with weight loss.
Potential Benefits of Low Carbohydrate and Ketogenic Diets
Low carbohydrate and ketogenic diets have been associated with a number of potential benefits, including:
Weight loss: By reducing hunger and increasing fat burning, low carbohydrate and ketogenic diets may be effective for weight loss.
Improved blood sugar control: By reducing carbohydrate intake, low carbohydrate and ketogenic diets may improve blood sugar control in people with type 2 diabetes.
Improved cholesterol levels: Some studies have shown that low carbohydrate and ketogenic diets can improve cholesterol levels, including reducing levels of LDL (bad) cholesterol.
Potential Risks of Low Carbohydrate and Ketogenic Diets
While low carbohydrate and ketogenic diets have shown potential benefits, there are also some potential risks to consider. These include:
Nutrient deficiencies: Restricting carbohydrate intake can make it more difficult to meet daily nutrient requirements, particularly for vitamins and minerals found in fruits, vegetables, and whole grains.
Increased risk of kidney stones: High protein intake can increase the risk of kidney stones in some people.
Increased risk of heart disease: While some studies have shown that low carbohydrate and ketogenic diets can improve cholesterol levels, other studies have raised concerns about the potential increased risk of heart disease.
Naturopathic doctors have expertise in safely prescribing therapeutic diets such as low carbohydrate and ketogenic diets. Visit the “Contact Us” page to request an appointment with Dr. Larkin to start losing weight with a low carbohydrate diet today! Appointments are available via phone or secure video (telemedicine), house calls in the greater San Diego area, or in person in beautiful La Jolla, CA.