Unlock the Power of Keto
A Comprehensive Guide to the Benefits of the Keto Diet
The ketogenic (keto) diet has surged in popularity, offering numerous health benefits beyond weight loss. But what exactly makes keto so effective, and is it truly a healthy choice for you? In this post, we’ll explore the benefits of keto food, delve into the health implications, weigh the pros and cons, and discuss what happens to your body when you embark on this low-carb, high-fat journey.
What is Keto?
The ketogenic (keto) diet is a low-carb, high-fat eating plan designed to shift your body into a state called ketosis. In ketosis, your body burns fat for energy instead of carbohydrates, which can lead to various health benefits beyond just weight loss. But what exactly are these benefits, and is the keto diet the right choice for you? Let’s dive in.
Superior Fuel
Ketones are a more sufficient fuel than glucose (1). Boosting your ketones allows you to run leaner and efficiently, giving you more energy and vitality.
Weight Loss
Weight loss is probably the most commonly cited health benefit of the ketogenic diet. If you want to lose weight, the keto diet is the absolute best way to do it. Keto directly targets your fat-burning mechanisms to help you lose fat healthily. The best part? You don’t have to starve yourself to get there. Read along and you will know why.
Reduce Appetite & Rids Cravings
Imagine not feeling those food crashes and carb cravings. That’s the keto life. A high-fat, moderate-protein, and low carb diet curbs your appetite, allows you to eat until you are satiated and burn fat from your body and your food for energy. Once your body has settled into the diet, it works more efficiently, burning the fats in your food and your body and never embarking on the highs and lows of a carb/sugar diet. Without the sugar peaks and crashes, cravings disappear, and you feel satisfied.
Improves Mood
The healthy keto diet helps promote normal hormone levels, which supports your overall mood. If you struggle with mood swings, this could be a huge benefit for you.
Inflammation
Inflammation is the body’s natural immune response to help heal and fight infection. But too much and persistent inflammation can cause unpleasant symptoms, such as pain, joint stiffness, swelling, fatigue, and more acute physiological results. When you’re on a keto diet and regularly in a state of ketosis, your body produces ketones, which is a strong anti-inflammatory chemical (see the study here).
Another anti-inflammatory is the food that you consume on a ketogenic diet itself. The keto diet promotes the consumption of anti-inflammatory foods and prohibit the inflammation-causing food. See the list below:
Anti-inflammatory Foods
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Eggs
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Olive oil
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Coconut oil
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Avocados
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Fatty fish
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Spinach
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Cauliflower
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Broccoli
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Blueberries
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Bone broth
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Garlic
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Nuts
Inflammation-Causing Foods
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Processed foods
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Refined sugar
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Grains
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Fruits
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Starchy vegetables
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Omega-6
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Processed oils (canola, corn, safflower)
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Soda
Cholesterol
When people think of high-fat diets, they almost instantly think of high cholesterol levels. It’s a reasonable response considering we’ve been told for years that the low-fat diet is heart healthy and the high-fat diet is not. Yet more and more research is showing that fat is not to be feared and the real coz behind obesity and cardiovascular issues is : processed carbohydrates and diets high in sugar.
On a ketogenic eating plan, many people experience a decrease in total cholesterol, a decrease in triglycerides, and an increase in HDL (see the results here). Although some people may see a rise in cholesterol on a ketogenic diet, those people would likely see an increase regardless because rapid weight loss, be it water weight or body fat, can lead to a temporary, short-term rise in LDL cholesterol. Consequently, it’s often recommended to wait six months after starting a ketogenic diet to test your lipid panels, or to wait until your weight loss has tapered off.
Diabetes & Blood Sugar Control
Since you eliminate sugar and most carbohydrates on a keto diet, it’s not hard to understand why it’s great for blood-sugar control. The less sugar and carbs you eat, the less sugar in your bloodstream. Therefore, after starting a keto diet, most people will notice a decrease in their blood sugar almost immediately. In fact, the effects are so immediate, it’s recommended that diabetics beginning a ketogenic diet work with their health care provider so they can adjust their medication as needed while their glucose levels become lower and more stabilized.
Healthy Insulin Function
Being on ketosis allows your body to heal and restore your natural insulin sensitivity. People with insulin resistance do not respond to insulin as it should. This often translates into higher blood-glucose levels and, over time, can lead to diabetes and increase your risk for heart disease. Studies following participants with diabetes who implemented a ketogenic diet show that participants saw drastic reduction in their glucose-lowering medications and fasting glucose levels. see the study here
Blood Pressure
Anyone with high blood pressure will appreciate the positive blood pressure control that results from a keto diet. See the study here
Heart Health
A diet low in carbohydrates and higher in fats has been shown to drastically improve biomarkers associated with heart disease (see the study here)
Is Keto Actually Healthy?
Keto can be healthy when done right. Focusing on high-quality fats, proteins, and low-carb vegetables is crucial. While keto is effective for many, it’s not suitable for everyone, particularly those with specific medical conditions like kidney disease. Always consult with a healthcare provider before starting the keto diet.
What Are the Pros and Cons of Keto?
Pros:
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Significant weight loss potential
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Improved blood sugar and insulin levels
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Enhanced mental clarity and brain health
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Appetite regulation and reduced hunger
Cons:
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Restrictive and Difficult to Maintain Long-Term: Sticking to keto can be tough, but we’re here to help! Our Free 21-Day Keto Transformation Program offers meal plans, guidance, and community support to keep you on track.
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Potential Side Effects Like the Keto Flu: Ignoring electrolytes may lead to the keto flu. Ensure you get enough sodium, potassium, and magnesium to keep your body functioning properly and avoid these symptoms.
What Happens to Your Body When You Do Keto?
When you start the keto diet, your body undergoes a major shift. By cutting out carbs, your body enters ketosis, where it burns fat for energy instead of glucose. This leads to rapid weight loss, particularly from water weight at first. Over time, your body becomes more efficient at burning fat, resulting in sustained weight loss and other benefits like lower triglycerides and enhanced mental clarity.
DISCLAIMER: This document is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition.
Take the First Step Toward a Healthier You
Keto offers numerous health benefits, from improved blood sugar control to enhanced mental clarity. If you're ready to dive deeper into the keto lifestyle, join our Free 21-Day Keto Transformation Program. Get personalized meal plans, daily guidance, and community support to help you reach your goals. Sign up today and unlock the full potential of keto!