Are you looking for a natural diet regimen to lose weight and live a healthy life onwards? Here’s how a keto diet can benefit your health.
Humanity is plagued with the harms of obesity. The World Health Organisation has listed obesity as a global pandemic, and since 1980 it is considered globesity. WHO is taking serious steps to reduce global obesity.
You may also be suffering from excessive weight, and some taps on the keyboard would have opened up a world of weight-loss strategies for you. If this is the case, then by now, you would surely have been exposed to the ketogenic diet plan on the internet. And now you are wondering what it is?
What Is Ketogenic Diet
The ketogenic diet, more commonly known as the keto diet, is a combination of foods planned for people who want to lose weight and reach an ideal physique. The differentiating features of this diet are the high amount of fat content (75%), moderate proteins (20%), and the negligible amount of carbohydrates or carbs (5%) in it.
Carbohydrates make the primary source of energy for the body. When you start consuming very low carbohydrates, your body will switch its metabolism towards fat breakdown to meet its energy requirements. The increased fat breakdown results in weight loss helping you attain your dream physique.
Foods to Eat on a Ketogenic Diet
An ideal ketogenic diet comprises about ¾ of Fats, almost ¼ of proteins, and less than 50 grams of carbohydrates per day. The foods that shall help you lose weight are given below:
- Omega-3-fats rich fish such as Salmon, Mackerel, and herring.
- Dairy products (rich in fats) such as Butter, cream, and yogurt.
- Cheese, including Mozzarella, cheddar, and cream cheese.
- Nuts and seeds, e.g., walnuts, almonds, and peanuts.
- Fat oils such as coconut oil, olive oil, and avocado oil
- Eggs: whole eggs
- White meat, i.e., Chicken and Turkey
- Organ meats and bison
- Vegetables that have low quantities of starch, such as broccoli and spinach, etc.
Health Benefits Of Ketogenic Diets
Although the keto diet is more famous for its miraculous weight loss results, it has many more health benefits to offer.
1. Lose Weight Faster
Keto diets result in a more rapid loss of weight in the first few weeks compared to low-fat diets. So, the keto diet is more motivating. The extent of weight loss of different procedures may be the same, but the quick results act as rays of hope for participants.
2. Lose More Weight
A study carried by Frederick F. and colleagues found that people on low-carbohydrate diets (such as keto) lose more weight than those on a low-fat diet.
Another diverse study that unfolded the benefits of a keto diet showed that a low carbs diet (keto and Atkins) leads to more weight loss than other diets.
3. Appetite Control
Most diet plans make you famish most of your day. Hunger pangs of an empty stomach make it difficult to stick with such dieting plans. On the other hand, keto diet foods have a filling effect on your stomach.
When on a keto diet, you fill your tummy with fats, and the low-carbs in the diet result in an automatic reduction in appetite.
4. Regulates Blood Cholesterol
A ketogenic diet also regulates your blood cholesterol and triglyceride levels ( TAGs ). Most arterial diseases are associated with these two factors, TAGs, and cholesterol. Furthermore, using a ketogenic diet may also increase your HDL, known as “good cholesterol,” and decrease LDL, known as “bad cholesterol” levels in the blood.
Studies on the keto diet studies show good improvement in blood pressure as compared to other diets.
5. Prevents Diabetes
Keto diet limits the intake of carbohydrates, so it is an ideal approach for people with diabetes. Cutting down on sugar intake reduces blood sugar levels and thus reduces insulin dosage. Therefore, it is a perfect diet plan for patients suffering from diabesity.
A ketogenic diet has been used to manage epilepsy for decades. It was primarily designed to deal with seizures in children. Currently, children with uncontrolled epilepsy are also treated with the ketogenic diet.
According to the Epilepsy Foundation, the keto diet is effective in the therapy of epilepsy and can also be given to children who do not concede to prescriptions.
7. Improves Your Heart Health
The Keto diet is effective in promoting your heart health. Keto diets elicit good cholesterol HDL in the body and curtail the bad cholesterol LDL.
A ketogenic diet is a very potent and effective way to reduce weight, especially for those who can not find time to workout. This fat-rich diet has superiority over other so-claimed weight-loss diets, including low-fat diets and exercising. The evident lead is attributed to the rapid weight loss effects and the diverse positivities it brings to the body.