In pursuit of a thin figure, we all are ready to make any sacrifices. After all, reducing and maintaining weight is a super task that only those genetically predisposed to harmony can do. Therefore, many people simply do not get out of the gym and constantly follow strict Keto diets.
But the modern health world does not standstill. More and more ways of achieving ideal proportions are constantly appearing. For example, the ketogenic diet is very popular today. It can be called another fashion trend. It differs from all others because the emphasis is on foods that are high in fat and lower in protein and carbohydrates. This means your diet should include high-fat avocados, eggs, meat, fatty fish and seafood, nuts, and high-fat dairy products. And the best keto supplements can help you to maintain the correct level of nutrients for your diet.
What is the ketogenic diet, and is it that effective? What are the keto diet health benefits? Let’s figure it out together!
Health Benefits of Keto Diet
So, is keto healthy? You are most likely interested in a keto diet plan because you want to lose weight without starving and everyday workouts. But losing weight is not everything that the ketogenic diet can propose for your health. This is just a pleasant side effect because the keto diet is used in the treatment of many serious diseases, such as:
- Diabetes type 1 and 2
- Heart diseases
- High blood pressure
- Alzheimer’s disease
- Parkinson’s disease
- Chronic inflammation
- Fatty liver
- Polycystic ovary disease
Even if you do not suffer from these diseases, you can significantly improve your health with this diet. Here are the main benefits that all keto diet users experience:
- Significantly improve brain function (memory, mental clarity, concentration)
- Reduce inflammatory processes of various types
- Enhances the skin, treating dermatology diseases
- Boost energy levels
- Avoid insulin swings throughout the day, brings stable energy levels
- Promotes a good mood as a result of balanced hormones
- Loss of excess weight
- Decreased appetite, elimination of the emotional overeating
What do researches say?
Ketone bodies can be used throughout the body (including the brain), except for the liver and red blood cells. Energy for these organs is produced in the liver itself by a process called gluconeogenesis (when the glucose they need is produced from protein amino acids). It turns out that ketones protect the brain (neuronal cells) from inflammation. Therefore, since the late 19th century, keto foods have been used to treat epilepsy.
Ketones are more efficient energy sources then carbs are. In ketosis, our cells build up new mitochondria, this improves energy metabolism, as well as the memory, and the related brain fog disappears.
Damaged cells self-cleanse and repair themselves through autophagy – this becomes possible only with intermittent fasting. It has a positive effect on overall health and helps losing weight more quickly.
Tumor cells cannot function on ketones, as they only consume glucose. Therefore, the keto diet is used in the treatment of cancer.
In addition to weight control, the keto diet has been described as a means of lowering blood sugar, improving attention, memory and concentration, increasing physical energy, and even treating epilepsy.
Also, a low-carbohydrate diet is often prescribed in complex therapy for acne treatment. Many dermatologists call an excess of fast carbohydrates in sweets and carbonated drinks, one of the factors that provoke the development spread of acne.
Of course, despite all the praises, the keto meal plan cannot be called a completely balanced diet. We recommend you to follow several rules that will be useful to everyone – regardless of whether you are used to calculating the number of proteins, fats, and carbohydrates or have never done it. So, if you want to know how to get the most benefits, follow these three simple tips.
Choose the right carbs
If the keto diet for beginners ruthlessly excludes carbohydrates altogether, limiting “processed” carbohydrates is one postulate of any kind of healthy nutrition. And that means eliminating processed juices, soda, cookies, cakes, sausages, sauces, etc.
Nutritionists claim that the habit of analyzing which carbohydrates you mainly consume will induce you to avoid certain foods, which will help you lose weight and improve your health.
Consume more “good” fats
By no means, all types of fat have earned their bad reputation. A big plus of high-fat foods is that they take longer to digest and, therefore, make you feel less hungry.
However, of course, not all fats are equally healthy. Recent studies, partially “rehabilitated” saturated fats contained in meat and dairy products, but still, doctors recommend not to exceed the daily allowance for keto – up to 23 grams fats from meat and dairy.
But nutritionists respect monounsaturated fats and recommend vegetables, nuts, cold-pressed oils, and avocados as keto-friendly foods for daily use. Besides, these particular healthy fats for keto are the “nutritional basis” of the keto diet, which has a proven positive effect on the health of the cardiovascular system.
Experts recommend eating a handful of nuts every day, using avocados as a filling for keto sandwiches, and substituting olive oil for mayonnaise and cheese sauces.
Fall in love with starch-free vegetables
Most of us don’t eat enough vegetables, so nutritionists are very pleased that the keto diet forces people to eat more non-starchy vegetables like asparagus, broccoli, and spinach. These vegetables are valuable as dietary fiber that helps the gut.
Besides, broccoli and asparagus are very low in calories, so you can eat more because the results of “overeating” will not affect your waist in any way.
Studies show that keto diet foods help with diabetes, obesity, polycystic ovary syndrome, psoriasis, candida, cancer, neurological diseases, non-alcoholic fatty liver disease, depression, acne, PMS, migraines. Healthy people on a keto diet report improved cognitive functions and increased energy. The direct consequences of the keto diet are health benefits and significant productivity gains. Impressive, huh?
Certain rules of this food practice should be taken into account if you strive to maintain a balance of taste and health in food!
Have you already tried a ketogenic diet for any medical purposes? What benefits do you find most important? Please share your experience with us in the comment section below.