5 Health Benefits of Following a Keto Diet

You may be surprised to learn that eating fat is the best way to lose fat — it’s why the ketogenic diet works. By following the keto diet’s macronutrient ratio of obtaining 70-80% of your calories from fat and only 5-10% from carbohydrates, your body will enter into ketosis, in which it switches from burning glucose (sugar) for energy to burning ketones (from fat) for fuel. The ketogenic diet provides major physical and neurological health benefits, many of which are seen within six months.

The ketogenic, or "keto," diet is a low-carb, high-fat diet that has become increasingly popular in recent years. Proponents of the diet claim that it can help with weight loss and improve overall health. While the keto diet may have some benefits, it is important to understand the potential drawbacks and speak with a healthcare provider before starting any new diet.

One potential benefit of the keto diet is that it can lead to weight loss. Because the diet is low in carbohydrates and high in fat, it can help to reduce appetite and increase feelings of fullness. This can lead to eating fewer calories and losing weight.

Another potential benefit of the keto diet is that it can improve blood sugar control. By reducing carbohydrate intake and increasing fat intake, the diet can help to improve insulin sensitivity and reduce blood sugar levels. This can be especially beneficial for people with diabetes or prediabetes.

A third potential benefit of the keto diet is that it may improve cardiovascular health. Some studies have shown that the diet can lead to reductions in total cholesterol, "bad" LDL cholesterol, and triglycerides, which are all risk factors for heart disease.

A fourth potential benefit of the keto diet is that it may have neuroprotective effects. Some studies have suggested that the diet can improve brain function and may even be helpful in treating neurological disorders such as epilepsy and Alzheimer's disease.

Finally, the keto diet may have benefits for certain athletes. Because the diet can help to increase fat burning, it may be particularly useful for endurance athletes who need to maintain a steady supply of energy during long-distance events.

Overall, the keto diet may have some benefits, but it is important to carefully consider the potential drawbacks before starting any new diet. As with any major lifestyle change, it is always best to speak with a healthcare provider before making any decisions.

Weight Loss

The most noticeable benefit of following the ketogenic diet is weight loss due to the fact that the body is burning fat as an energy source and also able to burn fat stored in the body. Because the diet doesn’t ask you to count or restrict calories, it’s also a sustainable lifestyle, making continued weight loss or maintenance even easier.

Improved Heart Health

Along with weight loss, studies on ketogenic dieters who follow the rules and eat healthy fats (like coconut oil and avocados) also show improved cholesterol levels. That is, they experience decreased LDL cholesterol, increased HDL cholesterol, and decreased triglycerides, factors that all help reduce the risk of heart disease.

Improved Blood Sugar Levels

Studies have shown that following a ketogenic diet may be used as a remedy for counteracting insulin resistance and restoring metabolic function in certain individuals. Because diabetes can also be complicated by obesity, the weight loss and cholesterol improvements can also help diabetic patients reduce their reliance on medication.

Energy and Stamina

By reducing your body’s need for sugar, the ketogenic diet can help counteract that “2 pm slump,” taking sugar crashes out of your day. Dieters report an increase in energy, specifically related to endurance exercise or weight-lifting workouts. The increase in protein in the diet may also help build muscle and improve function and recovery.

Clearer Skin

For some individuals, processed foods and refined carbohydrates can exacerbate skin problems. By eliminating these sources of inflammation, many people claim clearer skin and less acne as a big benefit of following a keto diet.

Before you begin changing the way you eat, including switching to a ketogenic diet, it is always recommended that you talk to a healthcare professional to discuss your specific needs and circumstances. Although the ketogenic diet does encourage an often drastic reduction in sugar, any diet should consist of a variety of nutrient-rich foods, including healthy fats, protein, and carbohydrates.

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