Obesity weakens us not only physically but also mentally and for this many people lose their level of self-confidence. If you want to increase your self-confidence level, first you have to make yourself beautiful which means to be physically healthy.
Being physically fit not only makes the aspirant happy but also makes you happy the way you are, meaning you can be happy alone at all levels. For this reason, everyone (who is obese) goes for a diet to reduce this obesity and make themselves fit. In this case, the first diet that comes to mind to lose weight fast is the keto diet. The keto diet benefits for weight loss are tremendous.
The popularity of the Keto diet is increasing day by day. Due to this growing popularity, many of you are planning a keto diet to lose weight but many of you do not know the health benefits of a ketogenic diet. I think it is important to know the health benefits and disadvantages of any diet plan. In this guide, I have discussed the 8 best health benefits of a ketogenic diet for your consideration. Read this guide for details.
- What Is The Ketogenic Diet?
- What Are The Different Types Of A Ketogenic Diet?
- The 8 Best Health Benefits Of A Ketogenic Diet
- 1. Will reduce your appetite
- 2. Increases brain power
- 3. Increases ‘Good’ HDL cholesterol levels
- 4. Improves heart health
- 5. Reduces the level of inflammation inside the body
- 6. Reduces the incidence of polycystic ovary syndrome
- 7. It is quite effective against metabolic syndrome
- 8. It is therapeutic for several brain disorders
- What To Eat On Keto Diet?/Keto Diet Food List
- Bottom Line
What Is The Ketogenic Diet?
The Ketogenic diet is a super low-carb diet where the amount of fat is much higher but the amount of carbs is very low. When you stop eating carbohydrates, the body goes into a special metabolic state, which is called ketosis in medical terms.
And since then the name of this diet is the keto diet or keto diet. In medical terms, if the body is in a state of ketosis, it burns a lot of fat. For this reason, it doesn’t take long to lose weight.
The keto diet lowers blood sugar and insulin levels and causes the body’s metabolism to move away from carbs but toward fats and ketones. If you want to have a keto diet, you have to avoid carbohydrate foods and eat more protein and fatty foods instead. And from that, the energy deficit of the body will be filled.
In general, the keto diet offers a total daily caloric intake: 5-10% carbohydrates, 10-20% protein, and 70-80% fat. Compared to other low-carb high-protein diets, ketogenic diets contain moderate amounts of protein, as eating more protein can prevent ketosis.
Carbs burn is the main purpose of a keto diet. When fat burning is over, the body begins to burn stored carbohydrates, resulting in weight loss. Glucose is the main food or fuel of our body. The main purpose of the keto diet here is to use ketone bodies as fuel instead of glucose.
What Are The Different Types Of A Ketogenic Diet?
At present, the keto diet has been divided into different parts, of which 4 are common as follows:
1. Standard ketogenic diet (SKD)
The SKD diet is low in carbs, moderate in protein, and high in fat. This diet usually consists of 70% to 75% fat, 20% to 25% protein, and only 5% to 10% carbs.
2. Cyclical ketogenic diet (CKD)
This diet is periodically added to higher carb feeds, where there will be 5 ketogenic days and then 2 high carb days.
3. Targeted ketogenic diet (TKD)
Carb can be taken before or after a workout in this Keto diet.
4. High protein ketogenic diet
Much like the standard keto diet, only protein increases from 25% to 35%. It contains 60% fat, 35% protein and 5% carb. Bodybuilders or athletes do it.
However, of these 4 keto diets, only standard and high protein ketogenic diets are being extensively studied and adopted by the general people. Rest two diets are advanced methods that are mainly adopted by bodybuilders or athletes.
The 8 Best Health Benefits Of A Ketogenic Diet
The Keto diet has many health benefits in addition to rapid weight loss. The most important health benefits of the Ketogenic diet are as follows:
1. Will reduce your appetite
We know hunger is the worst aspect of dieting. Due to which many people finally give up. But eating fewer carbs in the keto diet reduces appetite. When people on the Keto diet avoid carbs and eat more protein and fat, they consume much fewer calories.
2. Increases brain power
Following a keto diet increases the ability of neurons to eat. Eating according to the keto diet increases the levels of certain enzymes inside the brain, which in turn increases the capacity of the brain. Even Alzheimer’s disease cannot go near the edge. The keto diet also improves memory.
3. Increases ‘Good’ HDL cholesterol levels
High-density lipoproteins are considered “good” cholesterol. And it is said that the higher your HDL levels are than the “bad” LDL, your heart disease risk will decrease.
To increase “good” HDL levels, you need to eat fat, and a low-carb diet is high in fat. So, it’s no surprise that healthy, low-carb diets increase HDL levels dramatically.
4. Improves heart health
Eating according to the Keto diet plan helps control blood sugar and blood pressure. At the same time, the triglycerides level of blood also falls. As a result, there is no damage to the heart.
According to doctors, eating a high amount of carbohydrates can increase triglycerides. And since the keto diet does not include carb-rich foods at all, there is no risk of heart disease due to increased triglycerides.
5. Reduces the level of inflammation inside the body
It has been proven in many studies that following the Keto diet plan reduce the level of inflammation in the body. In this case, there is no risk of any damage to the vital organs of the body.
Again, the risk of any small or big disease is reduced. So there is no disagreement that the key to staying healthy is hidden in the keto diet chart.
6. Reduces the incidence of polycystic ovary syndrome
According to experts, insulin levels in the body are maintained by following a keto diet, which is why it does not take long to reduce the incidence of polycystic ovary syndrome. However, you should consult your doctor once in a while.
7. It is quite effective against metabolic syndrome
Metabolic syndrome is highly associated with diabetes and heart disease risk. In fact, metabolic syndrome is actually associated with many symptoms, such as:
- Abdominal obesity
- Improved blood pressure
- Fasting blood sugar levels
- High triglycerides
- Low “good” HDL cholesterol levels
The Keto Diet has been effective in treating these five symptoms. These symptoms are likely to be eliminated under this diet.
8. It is therapeutic for several brain disorders
The brain needs glucose because this type of sugar can burn only a fraction of it, so your liver makes glucose from protein if you avoid carbs.
However, a high portion of the brain can burn ketones also, which are produced as a result of moderate carb intake. This mechanism behind the keto diet has been used to treat epilepsy in children, which has not received much response to drug use for decades.
What To Eat On Keto Diet?/Keto Diet Food List
Below is the list of what foods to eat on a keto diet.
- Meat and poultry
- Plain Greek yogurt
- Low-carb vegetables(avocado, broccoli, cucumber, asparagus, cabbage, cauliflower, kale, green beans, olives, eggplant, lettuce, zucchini, green peppers, spinach, and tomatoes.)
- Cheese(blue cheese, cheddar, cottage cheese, brie, camembert, chevre, goat cheese, Colby jack, cream cheese, mozzarella, feta, halloumi, pepper jack, mascarpone, Havarti, Limburger, provolone, manchego, Muenster, string cheese, Swiss, parmesan, and romano).
- Coconut oil
- Olive oil
- Nuts and seeds
- Butter and cream
- Shirataki noodles
- Unsweetened coffee and tea
- Dark chocolate and cocoa powder
It can be a normal thing to become desperate to lose weight fast and decide to eat fast if you gain weight day by day. But I say don’t do it. A dietitian should be consulted before planning a Keto diet. The type of food plan varies with age, weight, and height. In addition, if there is any disease in the body, the body should be examined, and then a diet plan should be made. Therefore, this is all about the health benefits of a ketogenic diet.