There are many benefits to the keto diet, mostly due to the exclusion of carbohydrates from the daily menu. As we have repeatedly mentioned, in ketosis, the body switches from one energy source to another. Or to be more precise, glucose as a source of energy is depleted due to low carbohydrate intake, and the body switches to fat as a second source of energy. fuel. This change in the body brings its benefits and today we will pay attention to them.
Hunger is the main reason why many people give up diets and regimens. The keto diet has the exact opposite effect – it reduces appetite and this is one of the main advantages of the keto diet. Appetite suppression is caused by ketosis and the effect of saturation with higher fat content. The reason is that in a state of food ketosis the body begins to burn fat instead of carbohydrates for energy and reduces the feeling of hunger.
Eating foods low in carbohydrates and high in fat slows down the emptying of the stomach. This means that food passes through the intestines at a slower rate and you feel fuller for longer. Decreased appetite also leads to lower food intake. These benefits of the keto regimen further accelerate the loss of extra pounds.
How does Appetite Suppression in Ketosis help with Weight loss?
Fewer calories than a low-fat diet, where there is a constant feeling of hunger.
Less calories consumed, which contributes to weight loss.
The mind is not focused on food all the time.
Drastic Weight loss – one of the ten Advantages of the Keto Regime
People who eat a low-carb diet lose more weight and faster than those who eat low-fat foods – even when the latter are actively reducing calories. The main reason for this is the water retained in the body so far.
Ketosis helps to get rid of excess water from the body by lowering insulin levels. All this leads to rapid weight loss in the first 1-2 weeks after starting the keto regimen.
Blood Sugar and Insulin Levels in Ketosis Decrease
A keto diet based on low-carbohydrate foods can be especially helpful for people with diabetes and insulin resistance, a disease that affects millions of people worldwide. Studies show that ketosis lowers blood sugar and insulin levels.
The mechanism behind this is twofold:
Insulin: When insulin is lowered, the kidneys begin to expel excess sodium from the body. It also helps lower blood pressure.
Glycogen: The body stores carbohydrates in the form of glycogen, which binds water to the muscles and liver. When carbohydrate intake is limited, glycogen levels in the body also decrease and water retention is expelled from the body.
These benefits of the keto diet are extremely important for people suffering from diabetes.
Ketosis Reduces Fat in the Abdomen
Not all body fat is the same. The two main types of body fat are subcutaneous fat, a layer of fat stored under the skin, and visceral fat, which protects the internal organs from the effects of the internal environment. While subcutaneous fat does not pose a health risk, visceral fat accumulates in the abdominal cavity and is typical of most overweight men. Visceral fat should not exceed more than 10-15% of the total amount of fat in the body. Excess visceral adipose tissue is associated with inflammation and insulin resistance – and can cause metabolic dysfunction.
Ketosis is a very effective method of reducing this harmful adipose tissue. And burning accumulated visceral fat leads to a drastic reduction in the risk of heart disease and type 2 diabetes. Another amazing health benefit of the keto diet over other deprivation-based diets.
Triglycerides Drop Dramatically
Triglycerides are fat molecules that circulate in the blood. They are an important source of energy for our body.
After a meal, the level of triglycerides in the blood rises. If the body processes fat properly, the level gradually and naturally decreases. However, when their levels are constantly elevated, they become a strong risk factor for heart disease.
One of the main reasons for elevated triglycerides in people with a sedentary lifestyle is the consumption of carbohydrates – especially simple sugar fructose. Here, one of the advantages of the keto regime is the reduced consumption of carbohydrates, which leads to a drastic drop in triglycerides in the blood.
Increases “good” HDL cholesterol
High-density lipoprotein (HDL) is often called “good” cholesterol. The higher the HDL levels than the “bad” ones, the lower the risk of heart disease. The reason is that “good” cholesterol circulates in the bloodstream, passes through all organs and tissues, and collects excess cholesterol.
One of the best ways to increase HDL levels is to consume pure fats such as avocado, coconut oil and olive oil, which we have already told you about (see the article on 9 superfoods rich in useful and important fats HERE). Therefore, it is not surprising that HDL cholesterol levels increase dramatically with a healthy diet rich in healthy fats. It is the intake of body fat that is one of the proven advantages of the keto diet.
Ketosis Improves “bad” LDL Cholesterol
There are two different types of cholesterol: “good” HDL cholesterol and the type often called “bad”: LDL cholesterol. We already know that raising “good” cholesterol is good for the body, but how does “bad” cholesterol work?
“Bad” cholesterol consists of low-density lipoproteins made up of large particles that make the arteries less flexible and narrow them over time. Thus, people with high “bad” LDL are more prone to heart disease.
Many factors can negatively affect cholesterol levels – such as genetics, lack of daily activity, diabetes and stress – but an unhealthy diet that includes many processed foods and is low in nutrients is the biggest contributor. Reducing carbohydrate intake and ketosis can significantly reduce levels of “bad” LDL cholesterol and improve heart health.
Reducing Blood Aressure – One of the Advantages of the Keto Regimen
High blood pressure or hypertension is a significant risk factor for many diseases, including heart disease, stroke and kidney failure.
Preventing high blood pressure is an essential part of keeping the whole body happy and healthy. The keto diet can have a profound effect on blood pressure, with the two main causes being sugar and salt.
Blood sugar stimulates insulin, and insulin stimulates the kidneys to reabsorb sodium, and more sodium leads to higher blood pressure. Accordingly, a diet low in glycemic index keeps blood sugar low by limiting the amount of refined carbohydrates that can increase the risk of hypertension. A diet that includes cold-pressed fats such as olive oil along with vegetables and fish, typical of a ketogenic diet, may be the best way to lower blood pressure.
Advantages of the keto Regimen in the Fight Against the Metabolic Syndrome
Metabolic syndrome is a condition strongly associated with the risk of diabetes and heart disease. It is associated with high cholesterol and triglycerides in the blood.
In fact, metabolic syndrome is a set of symptoms that include:
-Abdominal obesity (accumulation of excessive belly fat).
-High blood pressure.
-Elevated fasting blood sugar levels.
-Low “good” HDL cholesterol levels.
Keto nutrition is extremely effective in treating all five major symptoms of metabolic syndrome, a severe condition that increases the risk of heart disease and type 2 diabetes.
Benefits of the keto diet in some brain diseases
The human brain is a unique organ that uses glucose as fuel for its activities. If you drastically reduce your carbohydrate intake, your liver begins to produce glucose from protein.
In this case, ketones are an extremely powerful source of fuel for the brain. They have even been tested in a medical setting to treat brain diseases and conditions such as concussion and memory loss. It is therefore not surprising that the maintenance of ketosis leads to increased clarity and improved brain function.
This is the mechanism behind the ketogenic diet, which has been used for decades to treat epilepsy in children. The benefits of keto nutrition for other brain conditions, including Alzheimer’s and Parkinson’s disease, are also being studied.