The keto diet is more popular than ever before. The buzz around the keto diet might make you think it's a new diet, but it was actually developed back in the 1920s as a treatment for epilepsy.
This low-carbohydrate, adequate-protein, and high-fat diet is enthusiastically used by a huge number of celebrities, athletes, and normal people. Those people use the diet to achieve "ketosis" - a metabolic state where fatty acids are converted into ketones which are used for energy instead of blood glucose.
Are you thinking about joining them but you're not sure about the benefits of keto diet routines? Here's a closer look.
What are the main benefits of the keto diet?
There are lots of reasons to take up the keto diet. Research is ongoing in this area, too, and new findings are made each day.
Here's a closer look at the positives of keto diet routines.
10. Fast weight loss results
Many people find it disheartening to stick with a diet and fail to see any tangible results. This can cause dieters to relapse into old eating habits and abandon their diet routine entirely.
Keto can help to break that cycle. It is such a popular diet because it focuses largely on cutting out carbs, and studies have demonstrated that restricting carbohydrate intake is one of the most effective ways to lose weight.
This is because when a person restricts their carb intake, they eventually enter ketosis. There are many benefits of ketosis in weight loss and it helps people to burn through excess fat quickly.
This means that dieters see some fast results just a few days into their keto diet. This gives them the motivation that they need to carry on with their diet and continue getting the results that they want.
9. Lower risks of heart disease
Heart disease is a leading cause of death in most countries around the world. A big cause of heart disease is atherosclerosis - a condition where plaque builds up on the artery walls and narrows them. This reduces the flow of blood throughout the body and has the potential to destroy heart muscle.
Triglycerides are a form of fat found within the blood. These are a major source of energy within the body, but too many can negatively affect the operation of the liver, pancreas, and heart.
Thankfully, the keto diet helps to reduce the number of triglycerides within your blood. This is because excess carbs can lead to increased numbers of triglycerides. This also helps the body to better regulate blood pressure rates and improve the overall health of the heart.
8. Better skin health
One of the benefits of nutritional ketosis is healthier skin. Refined carbohydrates can have a transformative impact on your gut bacteria and affect your blood sugar levels. This can lead to breakouts of acne and other skin disruptions.
Many people find that they can reduce the severity and frequency of their acne breakouts by limiting the number of processed carbohydrates that they consume.
In fact, many people report that the keto diet gives their body the ability to better regulate the production of sebum - the oily substance that is released to help protect your skin. This helps to combat acne on the one hand and dry skin on the other.
7. A range of neuroprotective benefits
There is a lot of excitement within the medical community when it comes to the neuroprotective potential of the keto diet. Initial studies are uncovering evidence that the ketogenic diet can improve both alertness and cognitive functioning. This is due to the fact that certain areas of the brain also burn ketones.
In fact, the keto diet was originally developed to reduce the frequency and severity of seizures within children that suffered from epilepsy. There is a clear link between the effects of ketosis on the body and the brain - science will continue to uncover those links.
Anecdotally, many people explain that they initially suffer from what is known as "keto flu". This lasts for a couple of days and includes symptoms like headaches and general brain fog. Many people attribute this to the transition period from using glucose to ketones.
Once the initial keto flu has passed, many people report that they feel more alert than before. They also explain that they feel as though they can perform more effectively on tasks that demand a lot of mental exertion.
6. Reduced inflammation
The keto diet also has an anti-inflammatory effect within the body thanks to the way that it restricts the number of calories that a person consumes. This can have a number of positive benefits throughout the body.
Here's a closer look at those:
- Some people turn to the keto diet given that it can help them to tackle the chronic pain that comes with arthritis. Anecdotal and scientific evidence suggests that this is the case.
- Reduced inflammation again helps people to cut back the severity and frequency of acne breakouts
- Many people find that skin conditions like psoriasis and eczema can be calmed while they are in ketosis
- People suffering from IBS can calm their symptoms and live a more comfortable life when they follow a keto diet.
5. Higher levels of energy
At the outset, the keto diet can lead to what is known as "keto flu". This is a feeling of general fogginess and fatigue, but it generally passes after just a few days. From that point onward, people explain that they have improved levels of energy and that they feel more alert throughout the day.
This enhanced level of energy comes as a consequence of the stabilization of insulin levels. Ketosis also means that the body has a constant and consistent source of energy available to it.
The keto diet doesn't just mean better waking energy levels - it can also help people to achieve better and more consistent sleep. The reasons for this are still being uncovered, but studies have demonstrated that the keto diet can help to increase slow-wave sleep patterns.
These two factors come together to really help people make the most of their life and apply themselves as fully as possible. If you find that you suffer from drowsiness and general fatigue, a keto diet might be able to help you turn things around.
4. Automatic reduction in appetite
One of the hardest parts of dieting is the craving that people feel. These pangs of hunger serve as a constant source of discomfort and really underscore how unpleasant a diet can be. These cravings are one of the main reasons that people are unsuccessful when dieting. In fact, many people relapse and binge due to those cravings.
One of the low carbohydrate diet benefits is an automatic reduction in appetite. This helps people to stop feeling miserable and really tackle their diet head-on. It also means that people find it simpler to eat fewer calories.
This factor is one of the main reasons that people find so much success with the keto diet when compared to other dietary patterns. Many people try to combine the keto diet with intermittent fasting, too, to further reduce potential feelings of hunger.
3. Tackle abdominal fat
Many people are uncomfortable with abdominal fat. They find that it affects their confidence and makes them reluctant to enjoy certain activities. It can also have a big impact on things like general health and posture.
The keto diet helps people to directly tackle the harmful abdominal fat that they suffer from. This is very unique, given that some dieting routines don't tackle specific areas of fat. In fact, some diets merely reduce a person's muscle mass without tackling subcutaneous and visceral fat.
If you have a specific desire to reduce the amount of abdominal fat that you have, you might want to consider exploring the keto diet and exactly what it can help you to achieve.
2. Improved vision and health
High blood sugar levels can have a very negative impact on a person's eyesight. In fact, it is closely linked with an enhanced risk of cataracts. People who suffer from diabetes often find that they are at a higher risk of suffering from problems with their vision.
The keto diet helps people to reduce the amount of glucose within their body and therefore regulates their blood sugar levels. This means that those people are at a diminished risk of problems with their vision like cataracts.
A wide range of anecdotal and scientific evidence has explored this link between the keto diet and improved vision. If you believe that you are at risk of unstable vision, you might want to consider trying the keto diet and seeing how it affects you.
1. Enhanced endurance
It might seem counterintuitive, but a high-fat diet benefits endurance levels. This is because the keto diet means people in ketosis are able to more effectively adapt fat and use it to fuel their activity for a longer period of time.
As you can imagine, there is a wide range of ongoing studies in this area. Many athletes rely upon the keto diet to level-up their performance and keep themselves performing at peak capacity for as long as possible.
In fact, a controlled study in 2016 explored the effects of ketosis on a group of elite-level cyclists. The study concluded that the group in ketosis were able to improve their time-trial performance and grasp the edge over their competition.
If you are an endurance athlete looking for the next big thing to give yourself an edge over the competition, you might want to explore the potential and effects of a keto diet on your performance.
Launch Your Keto Journey Today
We hope that this closer look at the main benefits of the keto diet has been useful for you. As you can see, there are lots of reasons that you might want to dive right in and give this diet a try.
It is important that you go into the process with a plan, though. You should do your research and understand the techniques and strategies that you can use to get the most from your diet and achieve better health.