Introduction
The ketogenic diet, often referred to simply as the "keto diet," has become a popular weight-loss strategy in recent years. Its foundation lies in dramatically reducing carbohydrate intake while increasing fats, prompting the body to enter a state called ketosis. In ketosis, the body begins to burn fat for fuel instead of glucose, which has made the diet especially appealing to those looking to lose weight and improve metabolic health. However, the impact of the ketogenic diet on cholesterol levels is a topic that often raises questions.
Cholesterol is a type of lipid found in your blood that plays a crucial role in overall health. It’s needed for the formation of cell membranes, certain hormones, and vitamin D. There are two primary types of cholesterol to consider: LDL (low-density lipoprotein), often called "bad" cholesterol, and HDL (high-density lipoprotein), known as "good" cholesterol. The balance between these two types is important for cardiovascular health, as elevated levels of LDL cholesterol can lead to plaque buildup in the arteries, increasing the risk of heart disease.
In this article, we will explore how the ketogenic diet affects cholesterol levels, particularly LDL and HDL cholesterol, and discuss the implications for heart health. We’ll also consider the growing popularity of the keto diet in countries like Korea, where it's gaining traction for both weight loss and metabolic health improvement.
The Basics of the Ketogenic Diet
The ketogenic diet is a high-fat, low-carbohydrate eating plan that has been used for decades as a treatment for epilepsy. More recently, it has been adopted by many people seeking to lose weight, improve mental clarity, and potentially lower their risk of certain diseases. The primary goal of the keto diet is to shift the body’s metabolism away from burning carbohydrates for energy and towards burning fat—a process known as ketosis.
Macronutrient Composition
Fats: 70-80% of daily calories
Proteins: 20-25% of daily calories
Carbohydrates: Typically less than 5-10% of daily calories, which usually translates to about 20 to 50 grams of carbs per day.
Common Foods on the Ketogenic Diet