Health Benefits of Keto diet
Keto diet (short for ketogenic diet) is all about minimizing carbs and upping the fat intake in the diet. This diet involves drastic reduction of carbohydrates and replacing it with fats. Keto diet plan leads your body into ketosis, a metabolic state where fat is used for energy instead of carbohydrates. The body burns fat to derive energy, and also converts fat into ketones in the liver, which supplies energy to the brain. A ketogenic diet plan helps to reduce blood sugar and insulin levels significantly. Several studies have shown that this diet helps to lose weight and improve overall health.
Although several types
of ketogenic diet exist, but Standard ketogenic diet (SKD) is the most popular
among practitioners. A typical ketogenic diet involves high fat, moderate
protein and low carb diet - 70% fat, 20% protein and 10% carbs. Other versions
of keto diet include Cyclical ketogenic diet (CKD), Targeted ketogenic diet
(TKD) and High protein ketogenic diet.
Ketogenic diet is best
for people who are overweight, diabetic and prediabetic. Here we talk of some
common health benefits of adopting a keto diet.
Keto diet aids in
weight loss
Most people adopt a
keto diet to boost metabolism, lower blood sugar levels and improve energy
levels. A keto diet plan is effective in weight loss and reduces risks
associated with several diseases like Type II diabetes, metabolic syndrome and
prediabetes. This diet is as effective as a low fat diet for weight loss. In
fact, several studies have shown ketogenic diet plan to be more effective than
a low fat diet, especially for long term weight loss. Besides, a keto diet
helps in reducing diastolic blood pressure and decreases the level of triglyceride.
The success of ketogenic diet in weight loss has been attributed to increased ketones,
reduced blood sugar levels, and better insulin response of the body.
Ketogenic diet
helps to manage diabetes
Diabetes is a health
condition characterized by high blood sugar, reduced insulin sensitivity and
changes in metabolism. A keto diet helps the body to lose excess fat, which is
linked to prediabetes, Type II diabetes and metabolic syndrome. Studies have
shown that people who follow ketogenic diet have managed to improve insulin
sensitivity. Additionally, the diet has shown to be useful in long-term blood
sugar levels management.
Other health
benefits
The keto diet was
initially formulated to treat epilepsy, a neurological disease. However, the
benefits of this diet extend to other health conditions. Several studies are
underway to find the health benefit of a keto diet in treating or reducing
risks associated with heart disease, cancer, Alzheimer’s and polycystic ovary
syndrome.
Food to eat during keto diet
A typical keto diet
should include foods like meat, fatty fish, eggs, cheese, healthy oils, butter
and cream. Other keto food that can be included are nuts & seeds, low carb
veggies, avocadoes and condiments like pepper, salt, spices and herbs. The best
ketogenic diet plan is based on single ingredient foods and whole foods.
Foods to avoid during keto diet
A keto diet strictly
limits intake of carb-rich food like starchy grains, sugary food & drinks,
beans, root vegetables and tubers. Even fruits are forbidden keto food, except
a small portion of strawberries. The ketogenic diet involves reduction or elimination
(if possible) of unhealthy fats, alcohol, as well as sugar-free diet food like
puddings, syrups, desserts, etc.
The bottom line
The benefits of a keto
diet plan are many – weight loss, diabetes management and reducing risks of
other diseases. But if you choose to take up a ketogenic diet it’s advisable to
consult your doctor first on the keto food you can eat and the duration it can
be safely followed. However, athletes and bodybuilders are less likely to
benefit much from this diet.
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