Chances are that you have heard the buzzword Keto diet. You need to know the benefits of keto diet before you start following that.
The world is passing through an unprecedented time due to the pandemic. People are forced to stay at home and are prey to extreme anxiety, fear, stress, and worries. A large number of people became prey to various health issues. People are also getting overweight being glued to the monitor for hours together. The Keto diet plan has turned the Messiah to boost up overall health. So, let us check what a Keto diet is and the Benefits of Keto Diet.
Understanding the Keto diet
Although the Keto diet is the current buzz everywhere, it involves serious lifestyle changes. And it is not also a magic wand that will deliver instantaneous outcomes. So, you have to be patient and follow the Keto benefits timeline to reap benefits. Moreover, different people may end up with different results. So, knowledge of the Keto diet advantages and disadvantages is essential for everyone.
A Keto diet plan includes a heavy load of fat with a moderate amount of protein. It drastically reduces carbohydrates. Following this plan, one gets a minimum of 70% of calories from fat, a maximum of 20% of calories from protein, and a maximum of 10% of calories from carbohydrates.
As carbohydrates are ruthlessly excluded from the diet plan, it reduces the supply of glucose to the body cells. Subsequently, the body enters into a new metabolic state called ketosis. In this condition, the liver breaks down the body fats and produces molecules of ketones that supply energy to the brain and body cells.
Benefits of Keto Diet
The keto diet is becoming popular worldwide, and for good reasons. Here are some benefits of Keto diet.
1. Reduces appetite
In our daily life, we use the terms hunger and appetite interchangeably. But they are distinctly different. Hunger stands for an urgent need for food resulting from lack of eating. And, appetite is the desire to eat when one sees, smells, or thinks about food. Studies indicate that reductions in carbohydrate consumption reduce appetite. People on Keto diets feel less hungry.
2. Supports weight loss
Keto diets are a combination of around 75 percent fat, 20 percent protein, and 5 percent carbohydrates. Ketogenic diets help to boost up metabolism and reduce appetite. It also keeps a person full for long and people feel fewer hunger pangs. So, it ultimately reduces the food intake. As the body starts burning fat, especially abdominal fat, it results in weight loss which is one of the major benefits of Keto Diet.
3. Improves skin condition
Other than the Keto diet benefits for weight loss, it also helps to improve skin health. There are several benefits of ketogenic diet on skin. As one takes very little carbohydrates, one has less skin inflammation. As the body functions based on ketones, it experiences less oxidative stress and helps to improve acne and other skin diseases.
4. Heart health improvement
Improving heart health is also one of the major benefits of Keto Diet. Following the Keto diet plan takes only healthy fats like Avocado. It entails substantial improvement in the good cholesterol level which reduces the risk of cardiovascular diseases.
5. Controlling the blood sugar level
Managing blood sugar levels is also one of the major benefits of Keto Diet. Diabetes is responsible for this. It has turned to be a modern lifestyle hazard. Around 537 million adults from 20 to 79 years old are suffering from diabetes, globally. And, the figure is steadily rising. Persons suffering from diabetes grow insulin resistance and it is why they fail to control blood sugar levels. As keto diets contain low carbohydrates, they help to avoid shooting up blood sugar levels and also reduce the need for more insulin.
6. Improves sleep quality
Studies show that Keto diets improve the quality of sleep. Some persons may feel difficulty in sleeping for the first few days of following the Keto diet plan. As the body gets accustomed to ketosis, sleeping becomes easier. People also sleep deeper and wake up refreshed.
7. Improves the health of the liver
The Keto diet is ideal for people with the risk of fatty liver. Diabetes is also one of the causes of such conditions. As one cuts down the carbohydrate consumption, that lowers the blood sugar level. It further reduces the chances of having a fatty liver.
8. It sharpens mental faculties
Keto diets also help to improve mental performance. As people age, they tend to forget many things. Studies indicate that our brain functions effectively when it runs on ketones. It improves the recall functioning of the brain. Moreover, Keto diets produce beta-hydroxybutyrate acid (BHB) that helps to improve brain functions. Keto diets also show good results in epilepsy patients, Alzheimer’s disease, and several neurological disorders.
9. Improves PCOS symptoms
Carbohydrate and insulin resistance is one of the causes of polycystic ovary syndrome (PCOS). As people on Keto diets consume fewer carbohydrates, they achieve weight loss and have reduced chances of having PCOS symptoms.
10. Reduces brain fog
Brain fogs can result from several causes. Keto diets help to energize the neurotransmitters in the brain that ultimately reduces brain fog.
What to take on the Keto diet for beginners
Plenty of Keto for beginners – free plans available on the internet. One may have the following Keto-friendly foods
• Avocado oil, coconut oil, and olive oil,
• Heavy cream
• Cream cheese
• Coconut (unsweetened)
• Nuts like almonds and macadamia
• Leafy greens like collards, kale, romaine, and spinach
• Non starchy vegetables like asparagus, bell peppers, broccoli, cauliflower, cucumber, and zucchini.
• Beef, chicken, lamb, pork,
• Fatty fishes like herring, salmon, mackerel, and sardines
The bottom line
While Keto diet foods lead to the path of health improvement, only knowing the benefits of Keto Diet does not help. One has to follow the diet plan seriously to have desired results. One should consult a doctor, or a dietician, or a healthcare provider before resorting to the keto diet plan.