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Keto diet

What is Keto Diet: Benefits and Side Effects

Benefits Of Keto Diet

Keto diet is a low carb diet, where the body results from significantly reducing the carbohydrates in your diet and increasing your fat intake. This keto diet has been around for a long time and has been used for medical reasons, but celebrities and athletes are turning to the regimen as an effective weight loss technique.

This involves reducing carbohydrate intake and replacing it with fat. This reduction in carbs keeps your body in a metabolic state called ketosis and results in sudden decreases of blood sugar and insulin levels in the body. 

Ketogenic diet is the effective way to enter into ketosis.  As it involves consumption of carb around 20-50 grams per day and filling up on fats such as fish, eggs, nuts and healthy oils.

When you are on a keto diet it is important to moderate the consumption of protein, because it can easily convert into glucose if consumed in high amounts and results in slow down the process of ketosis.

Practising intermittent fasting also helps in ketosis faster. However, there are different types of intermittent fasting and most of them involve limiting food intake around 8 hours per day and fasting for the remaining 16 hours.

The main goal of the keto diet is to force your body into a metabolic state, but not through starvation of calories but with starvation of carbohydrates. Our bodies are incredibly adaptive in the state we put in, all we need to do is just focus. 

When you overload your body with fats and avoid intake of carbohydrates, it will slowly begin to burn ketones as a primary energy source. Optimal ketone levels in the body offer many health benefits which are shown below.

Health Benefits Of Keto Diet:

A conscious effort is made to cut back most of the carbs in your diet to enjoy the benefits of keto diet.

1. Helps in Weight Loss:

As I said before, the keto diet uses your body fat as an energy source, so there are absolute weight loss benefits. On a keto diet, the insulin levels drop easily and turn your body into a fat burning machine. 

Even many studies scientifically proven that keto diets show better results when compared to low fat and high carb diets. 

2. Controls Blood Sugar:

Keto diet naturally lowers blood sugar levels due to the type of foods we eat. Some studies have shown that a ketogenic diet is one of the most effective ways to manage and prevent diabetes when compared with low-calorie diets.

3. Improves Heart Health:

Following a ketogenic diet involves all healthy foods which helps in improving the health of the heart. Because, high fat foods will increase the levels of bad cholesterol which can increase the risks of cardiovascular diseases. Therefore, it's important to eat nutritional balanced food while following a perfect keto diet.

4. Reduce The Risks Of Certain Cancers:

Keto diet is being explored as an additional treatment for different types of cancer as it leads to slow growth of tumor. Because, the keto diet reduces blood sugar which results to lower the risks of insulin complications.

Insulin is a hormone in the body that controls blood sugar levels that link to certain cancers. Even some researchers indicate that this diet has some benefits in cancer treatments. However, researchers need to carry out more studies to fully understand the potential benefits of ketogenic diet in cancer treatment and prevention.

5. Helps In Preventing Acne:

Eating food that is high in processed and refined carbohydrates may alter the balance of gut bacteria and cause blood sugar levels to rise and fall significantly which results in causing some effects on your skin like acne, infections etc.

So, by decreasing intake of carbs, it reduces the symptoms of acne symptoms in some people too.

6. Increases Mental Focus:

According to several studies, increased intake of fatty acids can impact many benefits to our brain's function. So following the keto diet has improved mental performance where ketones are a great source of fuel for the brain.

Ketones are considered as a great source of fuel for the brain and when you decrease the intake of carbs, you are avoiding big spikes in blood sugar levels. Being together, it results in improved concentration and focus.

7. Normalize Hunger And Increases Energy:

Fat in your body works as an effective molecule to burn as fuel when following a keto diet and by giving your body better and more reliable energy make you feel energized throughout the day.

8. Insulin Resistance:

Low carb diet is also good for controlling your insulin levels in the body which lowers the spies of blood sugar levels and subsequent crashing of sugar levels. Hence, keto diet works as a naturally effective treatment for type 2 diabetes.

In addition, you can also benefit from insulin optimization on keto through eating foods high in omega-3 fatty acids.

9. Reduces Seizures:

The ratio of fat, carbs intake in the keto diet alters the way the body uses energy which results in ketosis. It is a metabolic process during which the body uses ketone bodies for fuel.

Ketosis can reduce seizures in people with epilepsy especially those who are not responding to other treatments. It simply means, keto diet supports people with epilepsy and its symptoms by different mechanisms.

10. Improves Symptoms Of PCOS:

PCOS is a hormonal disorder which leads to excess male hormones and polycystic ovaries in female bodies. Diet which includes high carbohydrates will have adverse effects such as weight gain and skin issues.

According to a study in 2019, it was found that keto diet has beneficial effects for people with hormonal disorders including PCOS. in addition, they also caution that some studies were too diverse to recommend a keto diet as general treatment of PCOS.

Side Effects Of Keto Diet:

Even though, keto diet is usually safe and healthy for most people, there may be some initial side effects.

Based on some reports there is some evidence of effects which are referred to as keto flu. Keto flu symptoms include constipation, diarrhea, vomiting, sleep issues, nausea, stomach upset, decreased exercise performance. 

You can minimize it by including a regular low carb diet for the first few weeks which helps to teach your body to burn more fat before you completely eliminate carbs.

Keto diet also changes the mineral and water balance in your body, so adding a pinch of extra salt to your food may help. Make sure to talk with your doctor before starting any diet about the nutritional needs and restricted calories. 

Here is the bottom line on what you need to do when following a keto diet.

  • Restrict Your carbohydrate and protein intake, because too much of anything leads to lower ketosis. Try to stay below 20 grams of carbohydrates and 0.6 and 0.9 protein per pound lean body mass.
  • As fat is the primary source of energy, make sure you're feeding your body enough to it.
  • Drink a gallon of water in a day because it's important to stay hydrated and consistent to regulate vital body functions throughout the day.
  • Fasting is the great thing to boost ketones in your body.
  • Consider adding 20-30 minutes of exercise in a day, even a small walk can help to regulate weight loss and blood sugar levels.

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