Is anorexia related to the keto diet? This is what we will look for in this article to find out.
Weight control and fitness have become a goal that many seek, and among the many diets that have appeared in recent years, the keto diet is one of the systems that is increasingly popular.
This diet is characterized by its low carbohydrate content and high fat content, which makes it different from traditional diets.
But how does this system affect appetite? How can people who follow the keto diet control their appetite better? This is also what we will try to explore in this article.
Appetite control and the keto diet
👉The keto diet and its effect on appetite
When the body enters a state of ketosis, it begins to convert fats into ketones, which are used as a substitute for glucose as an energy source.
These ketones have multiple effects on the body and mind, including their effect on appetite hormones.
Here we will discuss how ketosis affects appetite in more detail.
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👉Appetite hormones
Leptin:
The hormone leptin is produced by fat cells and works to inform the brain of satiety.
In the case of the keto diet, the level of leptin in the body increases, which enhances the feeling of fullness and reduces appetite.
Ghrelin:
It is known as the hunger hormone and is produced in the stomach.
It is noted that ghrelin levels decrease when following the keto diet, which reduces the feeling of hunger.
👉The effect of ketones on the brain
Ketones are not just a source of energy, they also play a role in influencing brain chemistry.
Research indicates that ketones may improve brain functions and contribute to reducing appetite by affecting specific areas of the brain responsible for feelings of hunger and fullness.
👉Benefits of controlling appetite through the keto diet
Weight loss:
One of the main benefits of appetite control is weight loss.
When eating smaller amounts of food due to decreased appetite, total calories consumed decrease, leading to long-term weight loss.
Stabilizing blood sugar levels:
When people eat fewer carbohydrates, there is greater stability in blood sugar levels, reducing appetite fluctuations caused by lows and highs of sugar levels.
Improving public health:
Besides losing weight and stabilizing blood sugar levels, reducing appetite can improve overall health by reducing the risk of cardiovascular disease, type 2 diabetes, and some types of cancer.
👉How to control appetite on the keto diet
Eat foods rich in healthy fats:
Healthy fats, such as avocados, olive oil, nuts, and seeds, are essential components of the keto diet.
These foods help make you feel full for longer periods due to their slow digestion and their positive effect on the levels of satiety hormones.
Increase your protein intake:
Eating protein in appropriate quantities can help reduce appetite through its direct effect on hunger and satiety hormones, and it also helps maintain muscle mass during weight loss.
Drinking water:
Drinking adequate amounts of water can help reduce appetite by filling the stomach and making you feel full.
In addition, water is essential for maintaining vital bodily functions.
Playing sports:
Physical activity can help regulate appetite by improving the body's response to satiety hormones and increasing calorie burning.
Fiber intake:
Although the keto diet is low in carbohydrates, eating fiber from permissible sources such as leafy greens and non-starchy vegetables can help keep you feeling full and improve digestive health.
👉Challenges of controlling appetite within the keto diet
Keto Flow:
When starting the keto diet, some may experience what is known as keto flu, which is a group of symptoms that include headaches, fatigue, and dizziness.
These symptoms may affect appetite and cause some difficulties at first.
Adapting to high fat intake:
Some people may find it difficult to adjust to eating large amounts of fat, especially if they are used to a low-fat diet.
This change can lead to temporary digestive disturbances such as nausea and constipation.
Food restrictions:
The keto diet requires avoiding many foods rich in carbohydrates, which may make it difficult to find diverse and enjoyable options to eat, and thus may lead to feelings of boredom or deprivation.
👉Tips for overcoming appetite control challenges
Gradual start:
Gradually reducing carbs and gradually increasing fat can help reduce keto flu symptoms and adapt more easily to the new diet.
Pre-planning meals:
Pre-planning meals can help ensure that the right foods are available and avoid the temptation of eating the wrong foods.
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Diversifying sources of fat and protein:
It is important to diversify sources of fat and protein to avoid boredom and ensure obtaining all the necessary nutrients.
👉Conclusion
Appetite control is an essential part of any diet aimed at losing weight and improving overall health.
The keto diet offers a unique approach to achieving this goal through its effect on appetite and brain hormones.
Despite the challenges that individuals may face when starting this system, the potential benefits are worth the effort.
By following appropriate steps to overcome challenges, people can benefit from the benefits of this effective diet in controlling appetite and achieving their health goals.