13 Benefits of a Ketogenic Diet
The ketogenic diet is a type of dieting that entails the consumption of low carbs, adequate proteins as well as high fats. The primary goal of this diet is to use the body reserves of glycogen to then make it use protein and fat instead as an energy source.
Consequently, the body goes through ketosis, a metabolic state that involves the large production of a high volume of ketones to serve as the brain’s alternative energy source. This kind of diet is relatively popular with individuals showing the pictures before and after starting this diet on social media platforms. There are several benefits associated with the ketogenic diet that help you achieve your objectives.
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13 Benefits of a Ketogenic Diet
1. Weight loss
According to research, people who stick to a low carb, high-fat diet tend to burn fat quicker in comparison to those on a low fat, high carb diet. The reason for this is that reduced levels of insulin caused by the low carb diet play a crucial role in removing excess water from your body. Typically, during ketosis, you will experience lowered hunger levels, and this is especially useful in promoting overall weight loss and controlling the intake of calories. Studies show that low carbs diets also does play a part in lowering visceral fat, usually stored in the abdominal cavity.
2. Mental performance
A low carb diet produces ketones, which are an efficient energy source, unlike glucose. Research shows that ketones help deal with diseases such as Parkinson’s and Alzheimer’s as well as improve cognitive impairment. Furthermore, high-fat diets are useful in ensuring a balance of crucial omega 6s and omega 3s that are necessary for the optimal functioning of the brain. Ketosis also boosts the production of adenosine triphosphate and mitochondria in the brain’s memory cells. Subsequently, this improves mental clarity and performance.
3. Lowered risk of chronic illness
The keto diet helps boost your body’s defense against different conditions. It does this by bettering mitochondria function and minimizing inflammation, thereby helping reduce the risk of getting numerous chronic illnesses. Usually, cancer cells contain abnormal mitochondria that need glycogen supply. Thanks to ketosis, normal cells are fed, whereas the cancer cells are starved since they cannot make use of ketones as an energy source due to the dysfunctional mitochondria.
4. Improved blood pressure
Developing high blood pressure increases your chances of developing multiple illnesses, hence why it is among the leading causes of death across the globe. The low-carb diet is much more effective in comparison to a low-diet in lowering blood pressure. Some people claim this diet’s effectiveness is similar to using pills. This, along with the reduced weight thanks to the keto diet, helps improve cardiovascular function and health.
Several studies in the nutrition science realm show that the ketogenic diet has exceptionally positive effects on your bodily functions as well as overall health. Therefore, so long as you are well disciplined to maintain this diet, you will reap plenty of its benefits. Therefore, if you are struggling to achieve results with other conventional methods, then try out the ketogenic diet.
5. Lowered insulin and blood sugar levels
Keto and low-carb diets are also very useful in helping persons with insulin resistance and diabetes. According to research, reducing carbs reduces the insulin and blood sugar levels significantly. This is especially crucial to individuals who have diabetes whom it may be necessary to lower their dosage of insulin instantly by 50%. Additionally, reduced carb consumption helps reduce insulin and blood sugar levels, and this may help in treating or reversing type 2 diabetes. However, you should first consult your doctor before starting a keto diet since your dosage may require a slight adjustment to prevent hypoglycemia.
6. Better ‘Bad’ LDL cholesterol levels
Persons with high “bad” LDL levels are more susceptible to heart attacks. Nevertheless, the particle size needs to be considered, with bigger particles linked to reduced risk, whereas smaller particles linked to a higher risk of heart illness. However, the size of the “bad” LDL particles is increased by sticking to a low-carb diet as well as lowering the total number of LDL particles in the bloodstream. Therefore, reduced intake of carbs boosts the health of your heart.
7. Reduced appetite
Hunger is one of the reasons most people eventually give up on dieting. However, when on a keto diet, which mainly consists of low-carb foods, your appetite reduces automatically. Research shows that persons who continuously eat more fat and protein and lower carbs, eventually end up taking a lot fewer calories.
Moreover, if you frequently get hungry, then your blood sugar level is most likely volatile. Therefore, being in a ketosis state ensures the blood sugar levels are balanced, hence offering adequate brain energy and completely does away with the cravings.
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8. Reduced inflammation
Sticking to a ketogenic diet results in lowered inflammation due to the reduced level of free radical production that happens during the burning of ketones rather than glucose for energy. Decreased inflammation ensures the body functions more efficiently and leads to the production of more energy. Thanks to this, the body is better placed to heal in various aspects.
Moreover, the keto diet has anti-inflammatory benefits as it stabilizes the levels of insulin and blood sugar. Typically, imbalanced blood sugar levels are among the most prevalent activities that go on within the bodies of persons who depend heavily depend on sugar for energy. This eventually helps improve autoimmunity, cancer outcomes, metabolic disorders, and neurological disorders.
9. Mental sharpness and clarity
If you follow a keto diet, one of the benefits you will realize is your brain feeling sharper. With inflammation always present within the body, and it is sometime beneficial, but in excess, it quickly becomes an issue. Neurological inflammation has been linked to poor cognitive functioning, anxiety, as well as depression. Fortunately, following a ketogenic diet helps deal with neurological disorders, thereby improve mental clarity and performance.
10. Clearer skin
Several skin conditions, such as psoriasis, acne, and eczema, are connected to autoimmunity and chronic inflammation. This is caused by the unnecessary attack of the different structures by the inflammatory processes, thereby leading to multiple conditions. For instance, eczema is the skin cells’ generalized inflammation, whereas acne is linked to the inflammation of the skin’s sebaceous glands.
Additionally, factors like chronic stress, environmental allergies, chemical exposure, gut bacteria imbalances, and hormone imbalance contribute to various skin conditions. Nevertheless, observing a keto diet helps reduce inflammation as well as quicken healing.
11. Abundant energy
Increased energy levels experienced when following a keto diet is usually because of;
- Stable blood sugar levels
- Reduced inflammation
- Higher ATP per molecule of ketone compared to glucose
- Mitochondria biogenesis upregulation
Together, these benefits considerably increase your body’s energy levels. Because mitochondria are the body’s energy factories, the reduced inflammation makes the energy production process more efficient. Consequently, this improves your body’s energy potential.
The mitochondria play a vital role in gene expression, inflammation levels, and energy production. Therefore, it is no surprise that they play a role in the body’s overall functioning, thereby leading to the emergence of the mitochondrial aging theory. Likewise, it is thought that anti-aging strategies such as prolonged fasting promote mitochondrial biogenesis and health.
13. Improved fat burning
The state of ketosis entails the burning of fat. Thus, when on a ketogenic diet, you will be in a position to quickly burn the excess body fat at a more efficient rate. According to recent research, a low-carb, high-fat diet is way better in comparison to a high-carb, low-fat diet, hence improving lipid profiles and weight loss.
Moreover, being overweight makes you more prone to some illnesses. The same also applies by having excess fat, especially in your gut, which results in the accumulation of toxins in your body and hormonal imbalance.
After reading through this article, you have an idea of the various ways through which a ketogenic diet improves your health. Therefore, if you are looking to experience any of these benefits mentioned above, do not hesitate. You will thank us later as you get to enjoy not only reduced weight loss but also an improvement in your overall health.