Why is extra virgin olive oil one of the preferred fats for a body in ketosis? The ketogenic diet has grown in popularity in recent years, with some market analysts expecting adherence to the diet to continue growing in the coming years. In fact, this diet is already well established in Europe and North America and is also gaining popularity in Asia.
It is particularly fat-focused and has historically been used to treat children and adults with epilepsy. However, modern studies have shown that following a ketogenic diet can have various other health benefits, including weight loss and mitigating the effects of type 2 diabetes.
The diet works by replacing carbohydrates and proteins with saturated and unsaturated fats. Many health experts and keto enthusiasts claim that including extra virgin olive oil in the diet is an excellent way to improve its effectiveness. Thus, the calorie intake of keto dieters typically consists of only 5% to 10% carbohydrates and 15% to 30% protein, with the remainder of the diet consisting of fat.
The idea behind the diet is to achieve ketosis, a state in which the body and brain switch from breaking down carbohydrates to processing fat as their primary energy source. Specifically, during ketosis, the body converts fat into ketones, which are then converted into energy. At the beginning of the diet, the body only burns newly consumed fat, but as the body adapts, it also begins to break down stored fat.
Since the body is turning to this alternative fuel source, it’s important not to consume a large amount of carbohydrates, as it will quickly revert to using this macronutrient for fuel.
The primary use of the ketogenic diet is for weight loss, as once the body has burned all the carbohydrates, it converts only fat into energy, burning significantly more calories. There is also evidence suggesting that diets high in fat and protein are more satiating and lead participants to consume fewer calories overall. Furthermore, research suggests that the ketogenic diet may also reduce the risk of heart disease and reduce the risk of metabolic syndrome.
Finally, the ketogenic diet may also mitigate the effects of insulin resistance and type 2 diabetes. There is also some evidence (though far from conclusive) suggesting that the ketogenic diet may also be beneficial for acne. prevention of cancer, polycystic ovary syndrome and certain neural diseases, including Alzheimer’s disease.
Although no serious contraindications have been found for the ketogenic diet, there are some cases in which it is not recommended, such as patients with high cholesterol, cardiovascular problems, high uric acid, and very lean individuals.
Furthermore, the ketogenic diet must be followed for three continuous months without interruption to achieve optimal results. Weight lost after following a ketogenic diet remains stable for the next two years, provided that once the weight loss goal is reached, a normal balanced diet is maintained.
It’s important to note that low-carb and ketogenic diets can help people with NAFLD by reducing liver fat. Given that eating too many carbohydrates can increase the accumulation of fat in the liver, it stands to reason that reducing carbohydrates would have the opposite effect.
In fact, a poor transition from the ketogenic diet could lead to weight gain, bloating and constipation, and blood sugar spikes, which can cause fatigue and irritability.Ultimately, it takes an average of 4 to 7 days for your body to enter a state of ketosis. Depending on your metabolism and eating habits, the interval can vary from 24 hours to 14 days.
The effects of the olive oil-based ketogenic diet on soldiers resulted in surprising weight loss. This study lasted three months, during which rigorous physical training was included. The US soldiers who followed the olive oil ketogenic diet experienced an overall improvement in their physical fitness.
This experiment would be of great importance in the preparation of the US military. In fact, the ketogenic or KETO diet is high in fat and low in carbohydrates (less than 25 grams per day) with a moderate protein intake.
The study participants were overweight but not obese. They were divided into two groups: a mixed diet and a ketogenic diet.
Thus, the volunteers on the mixed diet were instructed to follow their normal diet.
In addition, they were allowed to increase their consumption of whole, unprocessed foods, ingesting a minimum of 40% carbohydrates.
Calorie intake was also not restricted for either group, and they were instructed to eat until they were full.
Participants on the olive oil ketogenic diet, however, had a significant increase in their fat intake, and their carbohydrate intake decreased considerably. The results were conclusive.
Participants on the keto diet lost an average of nearly 8 kg of weight, and their visceral fat volume decreased significantly compared to those on the mixed diet.
Richard LaFountain, co-author of the study, explains that the choice of fats the ketogenic diet volunteers would eat was essential. In this sense, some animal fats and butter were allowed. But above all, olive oil consumption was significant.
The difference between this study and others on keto diets is that they were naturally concerned about the possible negative effects on the soldiers’ physical abilities. Clearly, weight loss was in no way intended to limit the soldier’s strength, speed, or alertness.
Indeed, according to First Lieutenant Jennifer T. West, clinical dietitian at Eisenhower Army Medical Center, the soldier is expected to be a soldier-athlete and is also aware of this. They are therefore encouraged to ask themselves what they think their favorite athletes eat.
In this sense, West added that the goal is to implement healthy diets in the military, with fat at the center. But not the “bad” fats of the past, but especially olive oil, as it has been shown to have positive effects on the heart and brain.
Important Note: aceitedelcampo.com promotes the consumption of extra virgin olive oil for its culinary qualities and health benefits. However, no medication or current treatment should be replaced without the guidance of a healthcare professional.
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