The ketogenic or the keto diet is a low-carb and high-fat diet that offers many health benefits. A Keto diet can even save you from terrible diseases such as cardiovascular disease, diabetes, cancer, epilepsy, Alzheimer’s disease, and many more.
The keto diet claims over 500 hundred studies with evidence that it is a form of medical nutrition therapy.
Some studies have considered that a keto diet may be more effective than a low-fat or a low-calorie diet for weight loss.
Thus the keto diet has many health benefits and is more effective in the weight loss journey found as new research studies are ongoing
1. Weight Loss & How to Fight Against Obesity
The most common use and benefit of the keto diet is weight loss. Reducing carbohydrates is one of the most effective means to achieve weight loss.
High fat and low-carb diet help to eradicate excess water from the body and lower insulin levels. This leads to fast weight loss in the first few weeks when you start the keto diet.
However, once your body reaches a state of ketosis, it will burn ketones instead of glucose for energy. You will, actually, become a fat-burning machine – your body will burn body fat at a fast rate to use as fuel.
2. How to Suppress Appetite
One of the main reasons for the failure of any diet is feeling hungry frequently. As a result, diets are unsustainable. On the plus side, with keto, you will benefit from a reduced appetite as protein and fat keep you satisfied for longer. Additionally, when you cut carbohydrates and eat more fat and protein, you will likely consume fewer calories than people following a high-carb diet.
3. How to Decreased Triglycerides
A high level of triglycerides in your blood can increase the chances of heart disease. Triglycerides are a type of fat that is found in your bloodstream. High levels of triglycerides after an overnight fast are a major reason for heart disease.
Triglycerides increase in a sedentary person is their consumption of carbs, especially simple sugars such as fructose. High triglycerides may contribute to the hardening or thickening of artery walls, which increase the risk of stock and heart attack. When you follow a low-carb diet, like keto, you’ll experience a decline in triglycerides.
4. More Good Cholesterol & Less Bad Cholesterol
Keto diets can help lower overall cholesterol and LDL (bad cholesterol) levels while raising HDL (good cholesterol) levels. Therefore, keto promotes heart health.
For beginners avoid consuming trans fats, like processed meat and fried foods, as these foods may raise your heart disease.
You might replace some saturated fats with mono-saturated fats. Although saturated fats are not unhealthy, swapping with mono-saturated fats like avocado, olive oil, nuts are good sources of mono-saturated fats that are good to keep the heart healthy.
5. Decreased Insulin & Blood Sugar Levels
Restricting carbs in a ketogenic diet help to control your blood sugar and insulin levels. This is essential for people suffering from insulin resistance and diabetes. Research has shown that diabetics starting a low-carb diet may need to decrease their quantity of insulin by half. (Check with your doctor before you are planning to make changes to your intake of carbs while taking blood sugar medication).
6. Keto Diet may combat Hypertension
Hypertension or high blood pressure is a serious risk factor and cause of many diseases, from kidney failure and heart disease to stroke. Luckily, high blood pressure can be easily detected. Once you know you have high blood pressure you see a doctor control it. To help combat hypertension, follow a low-carb or keto diet.
7. Reversal of Metabolic Syndrome
Metabolic syndrome increases your risk for type 2 diabetes, stroke, and heart disease. Following the keto diet and exercise can effectively reverse metabolic syndrome. The 5 major health risk factors are included, to combat metabolic syndrome follow the keto diet.
- High blood pressure
- High levels of blood sugar
- Abdominal obesity
- High levels of triglycerides
- Low levels of HDL (good cholesterol)