You may have heard of the high-protein, low-carbohydrate Atkins diet. The keto diet keeps carbohydrate levels low, but instead of ramping up the amount of protein in your diet, the keto diet increases the amount of fat. A typical keto diet aims for meals with 75% fat, 20% protein, and 5% carbohydrate. Eating a high-fat diet can still mean eating healthy. Keto diet menu items often include seafood, meat, dairy products, eggs, vegetables, and nuts. With the increased popularity of the keto diet, keto recipes are widely available
It
might seem counterintuitive that adding more fat to your diet can lead to
weight loss. Normally, your diet is high in carbohydrates, which are broken
down into glucose, or blood sugar, for use as energy. As glucose enters your
bloodstream, your body releases insulin to store excess glucose as fat. The
more carbohydrates, the more glucose. The more glucose, the more insulin, and
the more insulin, the more fat.
The
keto diet takes advantage of the fact that when your meals are high-fat and
low-carbohydrate, there is no insulin spike, and you don't add to your fat
reserves. Instead, fat from diet and stored fat are broken down to ketones
("keto" is short for "ketogenic" producing ketones). Like
glucose, ketones can be used for energy, keeping your body running without
increasing blood sugar or putting on excess fat. The benefits of the keto diet
can be huge.
Recently, the keto diet has become extremely popular for its health benefits such as weight loss and preventing disease. The keto diet can be hugely beneficial, but how does it work to provide these benefits?
Overall,
the keto diet is an excellent way to burn fat and lose weight. Eating fewer
carbohydrates suppresses appetite, and studies have shown that keto diet
participants eat fewer calories overall because of this. Burning fat for energy
can lead to rapid weight loss.
Reduced
Blood Sugar and Insulin
Since carbohydrate intake is limited, blood sugar and insulin levels are lowered. This is particularly important for people with type 2 diabetes, which causes a buildup of glucose in the bloodstream. The keto diet can be used to reduce or eliminate the need for diabetic insulin
Improved
Cholesterol
"Bad"
(LDL) cholesterol is another risk factor for heart disease. Too much bad
cholesterol in your bloodstream builds up in your arteries, narrowing them and
causing atherosclerosis, a type of heart disease. The keto diet reduces bad
cholesterol levels while increasing the level of "good" (HDL)
cholesterol in your body.
Summary
The
keto diet provides many health benefits. This diet can not only help you
quickly lose weight, but can also improve your overall health and help prevent
disease.
The Benefits of a Ketogenic
Diet
The
Ketogenic diet refers to a form of dieting where high fats, adequate protein
and low carbs are consumed. Its aim is to deplete the body's glycogen reserves
so that it relies on fat and protein for energy. The body then
undergoes ketosis, which is a metabolic state in which your liver produces
a high number of ketones as an alternative fuel source for the brain. This
form of dieting is quite popular, with dozens of pictures showing before
and after results circulating all over social media. These are
some benefits of the keto diet and how it may help in
achieving your goals.
Several
studies have shown that people on a high fat, low carb diet burn fat at a
faster rate than those with a high carb, low fat diet. This is primarily
because lower insulin levels caused by the low carb diet (keto), help to remove
excess water from the body. During ketosis, you experience reduced levels of
hunger, which can be extremely beneficial in controlling caloric intake,
promoting overall weight loss. It has been noted that low carb diets
are also effective in reducing visceral fat, primarily stored in the abdominal
cavity.
Mental Performance
The
ketones produced from a low carb diet are a much more efficient source of
energy than glucose. Studies have indicated that they can improve
cognitive impairment and even help with diseases such as Alzheimer's
and Parkinson's. The high-fat diet helps to support the balance of essential
omega 3s and omega 6s which are vital for optimal brain function. Additionally,
ketosis is able to boost mitochondria production and adenosine
triphosphate within the brain's memory cells, thereby improving mental
performance and clarity.
Reduced risk of Chronic Disease
A
ketogenic diet can boost the body's defense against a variety of conditions. By
reducing inflammation, and improving mitochondrial function, it can help to
mitigate the risk of developing several chronic diseases. Cancer cells
typically possess abnormal mitochondria, which need an increased supply of
glycogen. Ketosis allows for normal cells to be fed while starving the cancer
cells, as they are unable to utilize the ketones for energy because
of their dysfunctional mitochondria.
Improved Blood Pressure
High
blood pressure significantly increases the risk of several diseases and is a
leading cause of deaths worldwide. A low-carb diet has been
proven to be more effective than a low-fat diet in reducing blood
pressure. In fact, some claim that it is just as effective as taking
pills. This combined with the weight loss derived from a ketogenic diet, is
sure to vastly improve cardiovascular health and function.
It
has been proven by numerous studies in the realm of nutrition science, that
this form of dieting can have a very positive impact on your overall health and
bodily function. As long as you can find a way to maintain the discipline, the
rewards are abundant. For those that have not been able to gain many results
from traditional methods, the keto approach is definitely something
worth considering.
References:
medium.com/@gschmaus/the-ketogenic-diet-and-chronic-disease-3695b2275edd
healthline.com/nutrition/10-benefits-of-low-carb-ketogenic-diets#section7
drjockers.com/benefits-ketogenic-diet/
medicalnewstoday.com/articles/319196.php
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