Top 5 Benefits of a Ketogenic Diet

The ketogenic diet has become so popular in recent years as more and more people learn about its health benefits. From improved cardiovascular health to reduced inflammation to reduced appetite to weight loss, the keto diet is more than just a weight-loss diet. However, it is very important to understand how it’s used and what it is best used for.

What is the ketogenic diet?

A ketogenic diet is an eating program that places emphasis on foods that supply the body with adequate protein, healthful fats and low amounts of carbs. The main goal of this diet plan is to maximize the amount of calories the body gets from fats than form carbohydrates.

It works by using up sugar reserves in the body. As a result, the body starts breaking down fats for energy. This process results in the production of ketones which are used by the body for fuel.

In this article, we explore the main health benefits of a ketogenic diet.

1. Weight loss and reduced appetite

This is probably one of the most commonly cited benefits of the keto diet. With a ketogenic diet, weight loss is effective and real for one main reason; the diet supports a fat-heavy, fat-burning diet as opposed to a carb-heavy, carb-burning diet.

The ketogenic diet is based on the fact that a high-fat, low-carb, and moderate-protein diet burns fat from the body and food, curbs appetite, and keeps you feeling full for longer. On the other hand, a high-carb diet induces weight gain, poor health, and bloating because it relies entirely on carbohydrates for energy.

Whether you are a little out of shape, obese, or fit, a ketogenic diet can help you maintain or achieve your fitness goals without starving yourself. As a result, it can help reduce the risk of obesity related complications and diseases, including heart disease, diabetes, and stroke.

2. Reduced inflammation

Inflammation is a natural response that helps the body fight and heal infection. However, too much inflammation can cause a wide range of unpleasant symptoms, like joint stiffness, pain, fatigue, and swelling among other serious psychological symptoms. The keto diet maintains the body in a state of ketosis which stimulates the production of a strong anti-inflammatory agent known as ß-hydoxybutyrate (BHB).

BHB has also been shown to mimic the effects of pain-relief medications by inhibiting COX-2 enzymes. The keto diet promotes the consumption of a wide range of anti-inflammatory foods, including eggs, coconut oil, avocados, olive oil, fatty, fish, broccoli, cauliflower, spinach, bone broth, blue, berries, nuts, garlic, and other foods that are high in omega-3 fats. It discourage the consumption of foods that cause inflammation, such as processed foods, processed oil, refined sugar, starchy vegetables, and soda.

3. Can reduce the risk of cardiovascular diseases

High-fat diets are mistakenly associated with high cholesterol, which is reasonable considering we’ve always been told that low-fat diets are healthy and high-fat diets are not. However, more and more scientific studies are showing that fat should not be feared or shunned but rather it has been used as a scapegoat for the culprit of obesity and cardiovascular issues: diets high in sugar and processed carbohydrates.

People who have adopted the ketogenic diet experience a decrease in triglycerides, increase in HDL, and a decrease in total cholesterol, which reduces the risk of cardiovascular diseases and complications.

4. Blood sugar control and diabetes

While on a ketogenic diet, you eliminate most carbohydrates and sugar, which is recommended for better blood sugar control.

Moreover, eating less sugar helps reduce the amount of sugar in the bloodstream which is why most people notice a drop in their blood sugar level almost immediately after starting a keto diet.

Carb-heavy, high-glycemic foods cause a spike in blood glucose level almost immediately after consumption, followed by a sharp drop. However, a ketogenic diet reduces your carbohydrate and sugar intake thus naturally preventing blood sugar level from fluctuating drastically.

Although there will still be a slight natural rise in blood sugar even after eating low-glycemic foods, the fluctuations will be negligible compared to the variations of high-carbohydrate diets.

5. Can Keto Diet help control blood pressure?

People with high blood pressure will benefit from the positive control of blood pressure that results from a ketogenic diet. Studies show that obese patients who are on a keto diet experienced better blood glucose control than those on a low-fat diet. Moreover, the stoic blood pressure in subjects following a ketogenic diet decreased, while it increased in subjects who were on a low-fat diet.

The bottom-line

The ketogenic diet has a wide range of health benefits in various areas, from heart health to brain and metabolic health, and much more. As more studies are conducted, we continue to understand how the body reacts to the keto diet and how it can be used for wellness initiatives. However, we are already seeing more discoveries on the health benefits of a low-carb, moderate-protein, high-fat lifestyle.

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