How Keto Diet Works and What Supplements Can Help?
The keto diet is a popular approach to weight loss and improved health that has gained attention in recent years. It involves consuming high amounts of healthy fats, moderate amounts of protein, and very few carbohydrates. This unique combination of macronutrients forces the body to enter a state of ketosis, where it burns fat for fuel instead of glucose derived from carbohydrates.
While the keto diet has been shown to be effective for weight loss and improving certain health markers, it can be difficult to stick to and may have some negative side effects. In this comprehensive guide, we will delve into the mechanics of the keto diet and provide insights into the potential benefits and drawbacks of the diet.
Additionally, we will discuss some helpful supplements that can make the diet more effective and easier to adhere to. Whether you’re considering starting the keto diet or are already on the journey, this guide will equip you with the knowledge and tools you need to succeed.
The keto diet is a way of eating that limits the amount of carbohydrates you eat. This means you eat fewer foods like bread, pasta, and sugar. Instead, you eat more fats and proteins. This change in diet can put your body into a state called “ketosis” . It is where your body burns fat for fuel instead of carbohydrates. This can help you lose weight and improve your health. In fact, many people who try the keto diet lose weight quickly. The diet has also been shown to improve markers of health like blood sugar and cholesterol levels.
While the keto diet can have many benefits, it’s important to be aware of some potential negative side effects. For example, some people experience something called the “keto flu” when they first start the diet. This can cause symptoms like fatigue, headaches, and nausea, but typically only lasts a few days. Another challenge with the keto diet is that it can be difficult to maintain in the long term. This is because the diet is very restrictive and limits many foods that people enjoy. It’s also worth noting that the keto diet may not be appropriate for everyone, especially those with kidney or liver disease. If you have any health concerns, it’s important to talk to your doctor before starting the keto diet.
To support the Keto Diet, there are several supplements that you can consider:
MCT oil: Medium Chain Triglycerides are a form of fat that is easily converted into ketones, which can help to increase ketone levels and support weight loss.
Electrolytes: The keto diet can lead to an increased loss of electrolytes, such as sodium, potassium, and magnesium. This can cause symptoms such as fatigue, headaches, and muscle cramps.
Omega-3 fatty acids: Omega-3 fatty acids are important for overall health, and help to reduce inflammation and improve heart health.
Fiber supplements: The keto diet can lead to constipation. This is because it is low in carbohydrates and high in fat, which can slow down digestion. Fiber supplements can help to keep the digestive system regular and prevent constipation.
Vitamin D: The keto diet can lead to a deficiency in vitamin D, which is important for bone health and overall health.
White kidney beans, also known as cannellini beans, are a popular food that contains a specific type of starch known as alpha-amylase inhibitors.
These inhibitors help to reduce the absorption of carbohydrates in the body, which may aid in weight loss and blood sugar control.
When carbohydrates are not fully absorbed, the body has less glucose available to store as fat, leading to potential weight loss.
A study conducted on overweight individuals found that supplementing with a white kidney bean extract led to a significant reduction in body weight and body fat. The study attributed this to the ability of alpha-amylase inhibitors in white kidney beans to reduce carbohydrate absorption.
Another study found that its consuming before a high-carbohydrate meal can lead to a reduction in the blood sugar response.
This is significant because a high blood sugar response can cause the body to release more insulin, which can contribute to the development of type 2 diabetes.
While the alpha-amylase inhibitors found in white kidney beans have shown promising results in aiding weight loss and blood sugar control, it’s important to note that they are not a magic bullet for these issues.
You should consume white kidney beans as part of a balanced diet. This balanced diet includes plenty of fruits, vegetables, and lean protein. Additionally, individuals with medical conditions should consult with their doctor before consuming white kidney beans or taking supplements.
In conclusion, white kidney bean extract may have the potential to aid in weight loss and blood sugar control.
It acts by reducing the absorption of carbohydrates. However, we need more research to confirm its effectiveness.
It should not be considered as a replacement for a healthy diet and regular exercise.
Pittler MH, Ernst E. (2003) Dietary supplements for body-weight reduction: a systematic review. American Journal of Clinical Nutrition. 78(4):529-536 Bays H, et al. (2008) Safety and efficacy of white bean extract in weight loss: a randomized, double-blind, placebo-controlled clinical trial. Obesity Research. 16(10):2272-2278
It is important to note that before starting any supplement regimen, it’s always best to consult with a healthcare professional.