Health benefits of the Keto Diet

keto diet benefits

keto diet benefits

There’s a lot of interest in the ketogenic diet these days, you’ve heard about it, read about it, maybe even tried it. So why is it so popular? The answer is simple, the results are visible in the first week. Who doesn’t want to eat healthy, lose weight, and improve overall health at the same time? * keto diet benefits

To understand the health benefits of the keto diet, it’s important to know how it works as well. This is a diet which restricts carbs drastically, and by doing this it makes your body turn to burning fat for energy, instead of using glucose, which comes from carbs. This state or nutritional state is called ketosis, and many studies show how it can greatly affect blood glucose and weight loss. It is important to monitor your carb intake in order to keep your body in ketosis, so that it continues burning fat. Protein should be consumed in moderation since when it is eaten in excess, the body turns it into glucose, and will use it for fuel instead of fat, and therefore kick you out of ketosis. Give your body time to adjust and try to avoid making the change cold turkey. When you decrease carbs more gradually, you have a higher chance at succeeding short term and long term. Be ready to take advantage of the many benefits of the keto diet.

Keto diet benefits
Keto diet benefits

Keto diet benefits

Weight loss

One of the main health benefits of the keto diet is fast weight loss, which is accomplished by restricting carbohydrates and maintaining the body in the metabolic state of ketosis. This process leads to fat loss and muscle mass retencion. A number of studies show that ketogenic diets (low-carb diets), can help people lose weight even during a longer time frame, some showing weight loss as high as 35 pounds per year, which was 7 pounds more than results achieved by low-fat diets.

Satiety

A reason why keto diets are so successful at weight loss, is because the foods promoted in the diet increase satiety. When the body adapts to being in ketosis, it uses fat to create energy, which can reduce cravings and appetite. By losing weight on a ketogenic diet, and having a lower appetite, it’s possible that your leptin hormone levels will also decrease and you will feel full longer, since leptin is the hormone that controls appetite.

Keto and diabetes medication

One of the most important health benefits of the keto diet is that it can help people suffering from type 2 diabetes reduce their need for diabetes medication. This is happening because ketogenic diets are so good at reducing blood sugar levels. In 1 study, about 95% of the people were able to either come off their diabetes medication or at least reduce the need for it. People who use insulin could need to reduce their medication before starting a ketogenic diet and should definitely speak to a medical professional before making this change. 

Blood glucose management 

Another reason to follow a ketogenic diet, is the effect it has on blood sugar: it helps lower blood sugar levels and stabilize them. It’s due to the decreased amount of carbs, since they raise blood sugar most of all. The keto diet basically eliminates these fast blood sugar spikes. Studies show keto as a reliable way for blood glucose management short term and long term. People who have type 1 diabetes can also benefit by having lower blood sugar levels. It is important that people who suffer from any medical conditions speak to their healthcare professional before making this change. 

High blood pressure management

There are millions of people suffering from high blood pressure around the world. High blood pressure is associated with a range of health problems like stroke, heart disease or kidney disease. Several studies have shown that the keto diet can decrease blood pressure in people who suffer from type 2 diabetes, are overweight or obese. 

Insulin sensitivity

Ketogenic diets are known for helping improve insulin sensitivity, by eliminating the main cause of insulin resistance: very high insulin levels in the body. A diet which is high in carbs is basically feeding insulin resistance. More carbs means more need for insulin, which is actually worsening insulin resistance. A keto diet on the other hand, is decreasing insulin levels since fat requires less insulin than all other macronutrients. The diet helps decrease insulin levels and keep them low, since very few carbs mean lower insulin levels. When insulin levels are lower, it’s beneficial for fat loss, since high insulin levels stop the breakdown of fat. The body can break down fat cells if insulin levels are low for a number of hours.

Cholesterol control

Most of the time, the keto diet helps improve cholesterol levels. Usually LDL (bad cholesterol) levels go down, while HDL (good cholesterol) levels go up, which is actually healthy since healthy cholesterol levels are viewed as a ratio between total cholesterol and HDL. Some people may experience higher LDL cholesterol levels when they start a ketogenic diet, which is usually not given much thought if the total cholesterol to HDL ratio is good. If you have any doubts about your cholesterol health, it is advised to speak to a medical professional. 

Improved mental activity

Many people report increased focus and energy, better mood, faster learning abilities, mental clarity and better memory after starting a ketogenic diet. This actually makes sense, since keto increases the amount of healthy fats consumed, such as salmon, tuna and mackerel. It happens since omega-3 increases the levels of DHA, which is a fatty acid making up 15 to 30% of your brain. 

Candida

Since glucose is the main “food” of bacteria, and what it leads to a good environment for yeast and bacterial infections, reducing carbs consumption, which in turn helps reduce blood sugar levels, can be very helpful in reducing yeast infections and thrush. It has been shown that higher consumption of lauric acid, which is a saturated fatty acid found in coconut oil, can have antimicrobial effects, help with yeast infections and can kill off candida albican.

Keto diet benefits

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