Health Benefits Of Keto Diet
The keto diet also called the ketogenic diet is a high-fat, moderate-protein, and low-carbohydrate dietary pattern. This dietary approach emphasises consuming foods that are high in healthy fats, moderate in protein, and low in carbs. The aim is to increase one's caloric intake from fat sources instead of carbohydrates.
Keto diet is highly-effective, especially for weight loss, weight management, blood sugar management, good skin health, and so much more. However, it is hard to maintain because of the flavorful taste we all have.
Since many people have started to follow this popular method of diet, there has been a rise in the wellness food market where brands have come up with keto-friendly food products that help strike the perfect balance between taste and nutrition. Starting from gummy bears to keto-friendly chocolates and snacks, there are ample options available in the current market to help effectively follow a keto diet plan.
Before understanding what the keto diet does to your body, let’s understand how the diet works.
How does Keto Diet work?
In layman's terms, the keto diet works by restricting dietary carbs which are the main source of energy for your body. As the main energy source gets restricted, your body turns to stored fats for creating ketones that are later used for energy. However, restricting the carb intake isn’t enough, there are other things you’ll have to keep in mind for the optimal generation of ketones in your body.
● Moderate the amount of protein you consume. Consuming excess protein might not suddenly kick you out of ketosis, but it’ll certainly lower the ketone levels in your bloodstream.
● It’s not enough to consume as much fat as you want; the quantity and quality of fat matter. You should concentrate on consuming healthful fats in the recommended quantity while following a keto diet. Some sources of good fats are ghee, avocados, olive oil, nuts, and seeds.
● Strictly monitor your fat-to-carb percentage if you want to transition to ketosis (the metabolic state where fat-generated ketones are used as a fuel for the body) faster and stay in that state longer.
Now that you have understood how the keto diet works, it’s time to understand how it benefits your body.
Major benefits of Ketogenic Diet
Supports weight and fat loss
The keto diet is widely known for its weight loss benefits, but how does the keto diet work to lose weight? So, the keto diet promotes weight loss by boosting the body’s metabolism which helps reduce appetite. A ketogenic diet helps to fulfill the food requirement in a person by providing them with proper nutrients and reduces hunger-stimulating hormones as well. This is why following a keto diet helps to assist in weight loss by regulating the intake of nutrients and keeping you fuller for longer.
In addition, keto is also pretty effective for fat loss. Keto or a low-carb diet turns to fat as the primary source of energy for the body in place of dietary carbs. As fat is burnt for producing ketones, you experience significant fat loss when following a ketogenic lifestyle.
Promotes blood sugar management
Alongside weight loss, blood sugar management is a leading reason why people are turning to a ketogenic or a low-carb lifestyle. According to research published in the ‘Nutrition and Metabolism’ journal, following a low-carb, low-GI lifestyle assisted type II diabetes patients in managing their blood glucose levels. It either helped them eliminate or significantly decrease medication for high blood sugar.
Improves skin and hair health
The health of one's skin can be negatively impacted by dietary habits such as consuming a lot of processed or refined foods. This is due to the way that this type of eating alters the balance of gut bacteria, resulting in greater fluctuations in blood sugar levels. In some cases, this can lead to the development of skin issues, like acne and dull skin. According to research, by decreasing carb intake and increasing the consumption of healthy fats, a ketogenic diet could reduce acne symptoms in people making their skin glow and hair healthier.
Provides sustained energy
A rather important function of our body is to stay energetic throughout the day. Due to unhealthy diets, we often fail to approach our daily activities energetically and this impacts our overall well-being. The keto diet works by eliminating major simple carb sources such as sugar that often lead to an energy crash. While using healthy fats, moderate protein, and a minimal amount of complex carbs as the source of energy, the diet can help you maintain energy and keep you feeling energetic and active all day long.
Prevention against diseases
Researchers have looked into the potential of the ketogenic diet to prevent or manage certain types of cancers. The ketogenic diet is a viable and safe option to use with chemotherapy and radiation in cancer patients, as it can create a higher level of oxidative stress in cancer cells than in healthy cells, leading to the destruction of the cancer cells. Following a ketogenic diet also helps to act as a preventive measure for heart diseases and the risk of cancers, thereby boosting heart health and overall well-being.
Improves brain function
Research indicates that the ketones produced while adhering to a keto diet may be beneficial to the brain and nerves, potentially aiding in the preservation of neurological health. This is one of the reasons why a keto diet can help a person prevent and manage neurological conditions such as Alzheimer’s disease, Epilepsy, Parkinson’s disease, etc.
Reduces PCOS symptoms
PCOS is a condition that affects the hormones in the body, resulting in too much of the male hormone, irregular ovulation, and the presence of cysts on the ovaries. People with PCOS may experience skin issues and weight gain if they follow a high-carbohydrate diet that includes sugar, white rice, etc. This hormonal disorder is caused by excess male hormones and ovulatory dysfunction which can be alleviated by making dietary changes.
A ketogenic diet improves many aspects of PCOS such as:
●Weight Loss
●Hormonal Balance
●Fasting Insulin Levels
Final Thoughts
Every day, more and more people are opting for the usefulness of a healthy and balanced keto diet. Amongst high-fat diets, keto has huge potential to provide you with vital nutrients and keep you active all day long. The only thing to keep in mind for reaping the benefits of a low-carb diet or keto diet is to plan it well and monitor the proportion of both micro as well as macronutrients that you consume.
When executed in a planned and balanced fashion, a ketogenic lifestyle is capable of helping you readily maintain a healthy mind and body.
