The Keto diet is one of the popular low-carbohydrate diets. There are many health benefits of the keto diet.
It has a simple principle. The diet lowers your carbohydrates intake to about 5% of your daily calories.
Together with this step, the Ketogenic diet also increases fats consumption to 75% and protein consumption to 20% of your total daily intake which can be found in the Keto for beginners handbook.
You won’t be limited as there are plenty of keto diet foods for you to eat.
The main scope of the diet is to help you lose weight.
This is achieved by lowering the carbs you consume.
Even more, the carbs you consume will all come from vegetables.
This drastic approach is usually followed for a few weeks.
During the first days of the diet, you will enter the state of Ketosis (signs you are in Ketosis).
This refers to the state in which your body starts to produce ketones for energy. The more you stay away from carbohydrates, the more you will stay in ketosis.
This state largely facilitates the most benefits of the diet.
Furthermore, it represents one of the best solutions when it comes to a natural approach to weight loss and lower sugar levels as well.
Want more information about the keto diet? See this helpful guide from Groom+Style.
Some of the popular benefits of the diet include:
Takes controls of your appetite
The state of ketosis it facilitates by fat intake.
Fat is usually slower to digest, and it comes to improve the feeling of satiety.
It represents one of the most important areas to control when it comes to the Ketogenic diet.
There are many fats to consider.
Nuts offer one of the healthiest sources of fats.
Consumed simply or in the form of oil or butter, it represents a solution to be considered when it comes to better nutrient attention for ketosis.
Macadamia nuts are highly regarded on the diet.
Coconuts are also often seen as a major benefit.
At the same time, it is also important to consider the benefits you have when it comes to better overall fats intake from oils such as coconut oil.
Since it is not highly refined or concentrated, coconut oil is often seen as the inferior option to MCT oil.
Medium-chain triglycerides or MCT oil is one of the best options when it comes to better ketosis.
In its purest form, MCT oil doesn’t need to be processed by the liver.
This takes it immediately to the blood where it boosts ketone production.
This is only possible on low glucose levels.
Thus, if you want to see the benefits of the coconut-derived MCT oil, you will need to limit your carbohydrate intake.
Better weight loss
Weight loss is one of the most popular benefits of the diet.
It comes to meet your needs when it comes to better weight loss plateau-breaking.
If you are stuck for ideas when it comes to losing weight, the Ketogenic approach can mean that you can lose weight and keep muscle.
Since you are also consuming enough protein, you thus can maintain good muscle mass.
The more muscles you have, the more fat you will burn, and this is why it is so recommended to look for the options which allow you a good approach to a muscle mass which significantly reduces the overall percentage of body fat.
While it is true that women have higher body fat percentages, having a body fat which is too high is associated with different heart problems or even respiratory problems.
Improved HDL cholesterol
The good HDL cholesterol is improved with the intake of healthy fats.
Simply put, HDL has a role in transporting cholesterol to the liver.
From here, the liver processes the cholesterol which can then be excreted.
Often linked with heart problems, cholesterol needs to be managed if you know that you are overweight, and even if you have a history of cardiac issues in your family.
Lower blood sugar
Lower blood sugar is essential when it comes to better circulatory health.
In many situations, the blood sugar level will begin to drop immediately when you enter Ketosis.
With reduced carbs, your blood will become thinner and free from sugar to a wide extent.
Since all the sugar you will get will come from vegetables, you will thus have the ability to improve the health of your blood.
But the Keto diet is not really recommended for people with diabetes.
As you think that lower blood sugar is recommended in this case, Ketosis also impacts insulin production.
This is why thinner blood is not to be considered when it comes to fighting diabetes.
Improved brain health
Limited data show that the Ketogenic diet can also improve brain activity.
A study on children with epilepsy found a significant reduction in seizures while on the diet.
At the same time, it is also important to understand that the brain cannot function without glucose.
This is why the body will eventually produce glucose from protein.
But in many cases, it is also important to understand that some parts of the brain can function on ketones only.
Often attributed to a low-carb diet, these brain benefits are closely linked to starvation and fasting which is only now beginning to be fully understood.
In the right combination, the Keto diet represents a viable option for many problems of the brain.
On a very low caloric intake, it can also boost neuronal health as well.
Ketosis can be difficult to maintain a low carbs diet is often accompanied by a loss of strength.
At the same time, it is also one of the states which often a wide range of benefits.
For this reason, there are plenty of supplements to help you reach ketosis faster.
Simply based on fats such as MCT oil or BHB salts, they represent a viable option when it comes to better overall health, especially in the conditions in which ketosis has such a positive impact on weight loss.
However, the diet is not sustainable for long periods of time.
This is why it is often followed for a number of weeks.
When you want the best results with the Keto diet, you will need to closely follow the indicated percentages of 75% fat intake and 20% protein intake.
You will probably also encounter side effects such as Keto Breath and Dry Mouth. Breath ketosis is not dangerous but if not resolved it can lead to major complications such as gum disease. See more information about Keto dry mouth remedies.