The Keto or Ketogenic diet is far more than a passing trend. It is an effective weight reduction diet but its benefits extend beyond weight loss. One way to approach the Keto diet is to consider it a dietary change that can have a positive impact on your physical and mental health. The Keto diet fits ideally into today’s health-conscious lifestyle. Simply stated, the keto diet is a dietary plan that involves a reduction in your carbohydrate consumption and an increase in healthy fats. When adopting the Keto diet, your goal should be to eat less than 50 grams of carbohydrates each day. Because this is typically a significant change from most people’s average eating habits the body will begin responding differently. After the first two to four days of being on the Keto or low carb diet, the body begins breaking down protein and fat for energy. This process is called ketosis. It is at this point that your body will start making ketones that will be used to burn fat to generate energy. Typically, the effects of the Keto diet become noticeable within a week of adopting this low-carbohydrate eating plan.
How to Get Started on the Keto Diet
Transitioning to a Keto diet may be quite a change from your typical way of eating. One of the best ways to assure success with this diet is to familiarize yourself with the foods that you’re encouraged to eat and the ingredients you’ll need to have on hand to prepare acceptable meals. Removing high carb foods from your pantry will reduce temptation. Preparing meal plans and making low-carb choices when dining out will help keep you on track with your Keto diet. Keeping a food diary is also a helpful way to maintain an awareness of your food consumption and to record your weight loss success.
Who Can Benefit from a Ketogenic Diet
Studies show that obesity or being moderately overweight can lead to a myriad of health issues. The Keto diet is revered for its support of weight loss. Eating a diet high in carbs causes the body to retain fluid. When you transition from a high carb eating plan to a low carb diet, you quickly begin losing water weight. A Keto diet can be beneficial to those who need to lose weight in order to improve their present health and to prevent future health issues from arising. The Keto diet is also being used to help people with diabetes, epilepsy, heart disease, brain diseases and even those with skin conditions such as acne. It can be helpful in reducing inflammation which can be an underlying cause of numerous health problems.
What are the Health Benefits of a Keto Diet
An elevated blood pressure can lead to heart disease, stroke and other health problems. Following a Keto diet can reduce blood pressure thereby reducing the risk of developing heart-related diseases. There’s a lot of focus directed to the benefits of increasing HDL or what is known as “good” cholesterol levels. One of the best ways to increase HDL levels is to include fats in your diet. The Keto diet includes the consumption of fat. Not only does the Keto diet aid in weight loss, it targets specific areas where fat lodges in the body and causes various health problems. Having excessive fat in the abdominal area tends to increase inflammation and be a major cause of metabolic dysfunction. The Keto diet is effective in reducing abdominal fat. This can be beneficial in reducing the risk of heart disease and type 2 diabetes. A reduction in carbohydrate consumption can lead to lower blood sugar and be an effective way to manage insulin levels. Lower insulin levels may help protect against certain types of cancer or slow the growth of cancer cells. The Ketogenic diet has been shown to be successful in treating children with epilepsy. Studies are being done to determine if a Ketogenic diet can be beneficial in the treatment of brain disorders such as Parkinson’s disease and Alzheimer’s disease. Neurological inflammation has been linked to decreased cognitive function and anxiety. The reduction in inflammation achieved with a Keto diet can help improve mental clarity and performance.
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