A Ketogenic diet is a low-carb and high-fat diet where the body produces ketones from the liver which is used as energy. It involves increasing the fat content and lowering the carb content in the meals that you eat and hence the body is forced into a ketosis metabolic state where the body will break down fat in the liver producing ketones. The keto diet works by tricking the body that it is on a fast because there is less production of glucose and insulin release, thus, it seeks fat to burn so as to produce energy.
A ketogenic diet has numerous health benefits as it causes a high blood sugar and insulin level reduction in the body and shifts metabolism from carbs to fat and ketones.
Ketogenic diets benefits include:
1. Helps in fat loss
Wondering how to lose weight with keto diet? Simple. As you take low carb meals, you are taking fewer calories and this causes the insulin level to drop, so the body is turned into a fat burning machine. The keto diet for weight loss helps in making you feel full most of the time and reduce your appetite while reducing hunger pangs.
2. Helps in fat related health issues
It is hard to lose the visceral fat in the body, but it is easy to burn fat with a keto diet. This diet causes more fat loss than low-fat diets, particularly in the abdominal cavity and this reduces the chances of getting metabolic problems, type 2 diabetes, and heart diseases. There is also a reduction of blood triglycerides which are fat molecules in the blood and are known to cause heart diseases.
3. Controls blood sugar
The keto diet naturally lowers the blood sugar levels because you are taking low-carb foods making it easier to be able to manage and prevent diabetes and other insulin related problems. When less insulin is released into the body after you eat, it will help reverse insulin resistance, and this improves postprandial glycemia and reduces the chances of developing type 2 diabetes.
4. Helps in cholesterol regulation.
Excess glucose in the body leads to high levels of cholesterol, but when you are on a keto diet, your cholesterol levels will drop because there is less glucose produced. This leads to fewer damages in the arterial system and reduces inflammation. There will also be an increase in the good cholesterol which reduces the chances of getting heart diseases.
5. Helps with mental focus and improves brain function.
Keto diets are an excellent source of fuel for the brain, and there is no spike and drop in the blood sugar levels. This, in turn, results in improved focus and concentration. Keto diets have also been used to treat children with epilepsy that don’t respond to drugs as it helps in reducing seizures.
6. Protects against heart diseases
Although the keto diet is a high-fat diet, it doesn’t raise the cholesterol levels in the body and this, in turn, reduces the chances of getting a heart disease and complications. When on a keto diet, you are eating heart healthy fats such as nuts, fish and coconut oil rather than bad fats from deep fried food, etc. Also, most fats are eliminated from the body through ketosis hence reduced body fat.
It can take a few days or even weeks to get into ketosis and you may feel tired in the beginning, but later on, you tend to have more energy and focus, so, it works out in your favor to cut out high carb, high sugar foods initially, and just eat lots of higher fat and higher protein foods like fish, grass fed beef, eggs, bacon, and you can even eat butter by itself. You can also find keto test strips online to measure what level of ketosis that your body is in.