A keto diet can help you lose weight, but it’s important to choose the right foods. Avoid foods that are high in carbohydrates and low in fiber. Choose healthy fats, such as olive and coconut oil, which are low in carbs.
Also, limit fruits, such as berries, which contain a lot of sugar, and stick to vegetables like leafy greens, cauliflower, and broccoli, which are low in carbs.
1. Weight Loss
The keto diet limits carbohydrates, causing your body to break down fat for energy. This reduces hunger, according to a 2019 study in the journal Clinical Lipidology. It also may reduce postprandial glycemic dips and influence activity in areas of the brain associated with cravings.
People on the keto diet eat a lot of proteins, healthy fats and low-carb vegetables. They avoid highly processed foods, added sugars and most grains. They also choose dairy products with more protein and less carbohydrates, such as full-fat yogurt and cottage cheese.
Like any restrictive diet, the keto diet can be hard to stick with long-term and has been linked to yo-yo dieting, which can damage health. Also, eating such a high amount of fat can put you at risk for nutrient deficiencies and mineral imbalances. Talk to your doctor before making big changes to your diet.
2. Lower Blood Pressure
In addition to helping with weight loss, the keto diet may lower blood pressure by reducing LDL (bad) cholesterol levels and increasing HDL (good) cholesterol. It also reduces sodium intake, which is a key contributor to high blood pressure.
It is important to consult a medical professional before making major changes to your diet, especially if you have existing health issues. For example, those with kidney or liver conditions may be at risk due to the high protein levels in a keto diet.
The diet is rich in healthy fats, which help the body absorb essential nutrients and slow down the digestion process. It is low in carbohydrates and contains many vitamins and minerals. Non-starchy vegetables, such as leafy greens, tomatoes, cucumbers and kale, are high in fibre with only 1 – 8 grams of net carbs per cup. Berries are another great option as they are low in carbs and contain powerful antioxidants that can reduce inflammation and protect against disease.
3. Increased Energy
A keto diet limits or eliminates most fruits, whole grains, beans and legumes, some vegetables, and sugar. It emphasizes meat, fish and poultry that are high in protein and healthy monounsaturated and polyunsaturated fats and low in carbohydrates. It also recommends olive and coconut oils, which are rich in oleic acid and medium-chain triglycerides that help your body produce ketones.
When you eat fewer carbs, your liver converts fat into small energy molecules called ketones that your brain and other cells use for fuel. This process, called ketosis, may offer some benefits, including weight loss, acne control and improved heart health. But it’s important to speak with your doctor or registered dietitian before trying this diet. Long-term studies are scarce, and some people report side effects such as fatigue, dizziness, headache, cramps and diarrhea. These usually subside within a week or so as your body adjusts to the ketosis.
4. Lower Blood Sugar
The keto diet hyper-restricts carbohydrates, encouraging the body to convert fat into energy. This allows the body to get rid of excess glucose, which can cause high blood sugar.
The diet also requires consuming 70% to 90% of calories from fat. This includes healthy unsaturated fats from nuts, seeds and avocados as well as healthy saturated fats from meats, eggs and cheese.
The diet also restricts legumes, whole grains and some fruits because they are high in carbs, but it is important to consume nutrient-rich foods like berries, tomatoes and leafy greens as they are low in carbohydrates. The diet does not limit protein intake, however, so it is possible to consume too much when following this plan. This may cause symptoms such as dizziness, fatigue, headache and muscle cramps, which is referred to as the “keto flu.” These side effects usually resolve within a few days.
5. Increased Mental Focus
When you go keto, your body uses a different fuel for energy than glucose. Instead of using carbohydrates, your liver breaks down fats to produce fatty acids called ketones. These ketones can easily cross the blood-brain barrier and provide your brain with an alternative energy source.
When your brain is burning ketones, you can feel more mentally clear and focused. This is probably because ketone bodies are a more efficient fuel source for the brain than glucose. Ketones also increase the production of GABA, a neurotransmitter that reduces over-stimulation.
The keto diet has also been shown to improve mental clarity by regulating insulin, which can affect mood by increasing or decreasing the amount of sugar in the blood. High levels of insulin can lead to feelings of depression. The keto diet can help lower insulin levels and improve mood by reducing inflammation, oxidative stress, and cellular damage.
6. Decreased Inflammation
A keto diet according to ieatketo.com forces your body to use a different type of fuel than glucose. It uses the fat in your body to produce fatty acids called ketones. This may help to decrease inflammation in the body.
The keto diet is rich in healthy monounsaturated and polyunsaturated fats, fiber and protein. It also limits carbs and sugary drinks. The diet encourages the consumption of olive and coconut oils, which are high in beneficial omega-3 fatty acids, as well as nuts and seeds.
A keto diet has been shown to improve symptoms in people with certain types of glycogen storage disease. It has also been shown to improve the symptoms of polycystic ovary syndrome, such as irregular periods and infertility. It has also been shown to increase focus, clarity and memory. It may even decrease the risk of Alzheimer’s and dementia.
7. Increased Endurance
When a keto diet is followed, the body will use fat as its primary fuel for energy. This process is known as ketosis.
Athletes on the keto diet experience increased endurance. This is due to the fact that they are able to burn fat more efficiently than they can carbs.
Additionally, athletes on the keto diet can maintain muscle mass and oxidise glycogen at higher rates than their carb-consuming counterparts (Volek et al. 2015).
However, it is important to note that the keto diet is not recommended for all athletes. Highly restrictive diets are hard to sustain long term and may have negative effects on overall health. This is especially true if you are not properly fueling your body with the right foods. In addition, the lack of nutrient rich fruits and vegetables can cause deficiencies.
8. Decreased Insomnia
While the keto diet is a great way to burn fat, it can lead to insomnia in some people. This is because the lack of carbohydrates prevents the brain from consuming L-tryptophan, which helps produce serotonin and melatonin, two hormones that help promote sleep.
In addition, the keto diet requires you to consume a lot of water. This is because your body is burning glycogen, a form of sugar that has water attached to it. This can result in late night pee breaks, which can disturb a good night’s rest.
To reduce the symptoms of insomnia, try to avoid eating large meals right before bed. Also, drink plenty of water and a keto-friendly electrolyte drink to help keep your electrolyte levels balanced. This will help with your insomnia, as well as other flu-like symptoms associated with the keto diet.
9. Decreased Risk of Cancer
A ketogenic diet limits carbohydrates, which causes the body to burn fat for energy. This can help reduce the risk of cancer, as many cancer cells use glucose as fuel. A low-carbohydrate diet may also make certain cancer treatments more effective.
The keto diet is a high-fat, moderate-protein and low-carbohydrate eating plan. The goal is to reach a state of ketosis, which occurs when the body runs out of its preferred energy source of carbohydrates and depletes glycogen stores. The liver then converts fatty acids into ketones, which provide energy for the brain and body.
To achieve a ketogenic diet, limit starchy vegetables like corn, potatoes and sweet potatoes, as well as fruit drinks, which are high in carbs. Choose whole fruits instead, such as berries and plums, which contain fewer carbohydrates than bananas or pineapple. Also, opt for plain yogurt or cottage cheese, which is lower in carbohydrates than flavored varieties.
10. Decreased Risk of Diabetes
A keto diet limits carbohydrates to less than 5 percent of daily calories, and the high fat content makes people feel full. It also reduces hunger, according to a 2019 study published in Nutrients. A person following a keto diet can still have some carbohydrates, but should avoid those that are highly processed and rich in sugar and flour. The diet isn’t recommended for people with a history of kidney or liver disease, as it may put too much strain on these organs.
Short-term health risks of the keto diet include flu-like symptoms, known as the “keto flu,” and an increased risk for heart disease due to a high intake of saturated fat. Those who follow the diet should speak to a dietitian and adjust it for their long-term needs. The diet is also not recommended for pregnant women or children.