Keto Diet – Benefits and Tips

Keto Diet is everywhere; it’s the new buzzword, the new favorite among those looking to shed pounds, and the new hate victim of the food-pyramid-spouting-eat-your-whole grains mainstream medical industry. The keto diet, while it is not the magic cure-all for every single disease on the planet, does a pretty good job at being the potential causer of healing many horrible conditions. So let’s cut through the science, separate fact from fiction, and look at the benefits of the keto diet. The keto diet benefits and tips prevent you from consuming a lot of carbs that are the main reason for gaining weight because the sugar makes you hungry most of the time. When you consume carbs with small portions and focus more on protein and fat; your body doesn’t push you most of the time to eat; instead, it uses those facts to satisfy your hunger and keep you active. 

Brain Function:A poorly functioning brain, as you may have already experienced, leads to lessened work productivity, which in turn means an unhappy boss, lack of job satisfaction, sugar cravings for energy, and depression. It’s a horrible domino effect. The original ketogenic diet was formulated by Dr. Russell Wilder in the early 20th century to treat epilepsy. The success rate was phenomenal and it is still used today to treat epilepsy and other brain disorders. Research also indicates that ketones are a more efficient brain fuel than glucose. 

Potential Cancer benefits: One study showed implementing the ketogenic diet led to a dramatically increased survival time and slower tumor growth.

If you’re reading this article now, chances are you are in some sort of pain, whether physical and/or mental (being overweight, struggling with autoimmune disorders, thyroid disease, fatigue, brain fog), and want to change. Use this information, don’t just skim through it and store it in the back of your brain and say “that’s nice for some people”, motivate yourself to change.

10 Benefits of Keto Diet:

The keto diet prevents you from consuming a lot of carbs that are the main reason for gaining weight because the sugar makes you hungry most of the time. When you consume carbs with small portions and focus more on protein and fat your body doesn’t push you most of the time to eat; instead, it uses those facts to satisfy your hunger and keep you active. If you are looking for a diet that will help you lose weight in the very short term, the ketogenic diet is the perfect diet for you because it not only helps you achieve a great lean body; but also provides immense health benefits.

1.Weight Loss: Without a doubt, weight loss is the primary goal of the keto diet. It works because it makes the body look to its fat reserves to power its metabolism. It can be interesting to go deeper into the process, however. When the body is deprived of carbs, it enters a state of ketosis. Blood sugar and insulin levels fall when that happens. As the body taps the energy in fat cells, they release considerable quantities of water, making for some great weight loss. The fat cells are then able to enter the bloodstream and make their way to the liver, where they are turned into ketones for energy processing. As long as your diet allows you to stay in a caloric deficit, you get to enjoy the weight loss. 

Okay, so this one isn’t so surprising, but it is one of the most common reasons people embark on the keto diet, and now you will know the benefits and tips of keto diet. So why is weight loss usually so easy on the ketogenic diet instead of other regular diets? For all of the following reasons:

  • The keto diet is composed of approximately 75% fat, 20 % protein, and 5% or fewer carbohydrates. The high-fat content and lack of sugar mean diminished cravings, lack of blood sugar swings and binges, and increased satiation. Increased satiation=eating less. Many people also have food sensitivities to grains, even gluten-free ones, so eliminating them may lead to an increased ability to absorb minerals like magnesium and potassium, which in turn means your body is more nourished and you have fewer cravings
  • When your blood sugar is running low, your body turns to its glycogen stores for energy. Typically glycogen stores house about 2000 calories of “backup” energy for when you run out of glucose. Like the intelligent machine it is, your body depletes the glycogen stores and then turns to your body fat for fuel.

IMPORTANT: The ketogenic diet is not a free-for-all eat however much cheese or super low-carb fat bomb treats you want to diet. If you are eating way more calories than you need, you will not lose weight. So focus on keeping your diet around fatty cuts of grass-fed meat, butter, eggs, avocados, lots of green veggies, and cruciferous, and be modest with the keto desserts, dairy, and sweets.

2.It takes the edge off your appetite: When your diet isn’t heavy on carbs, you’ll find that you don’t crave as much food as before. Many people who get on the keto diet can fast most of the day and only eat at mealtimes. They are simply not as hungry as before.

3.Improved ability to focus: When you choose a regular diet that puts carbs into the body, your brain has to deal with the rise and fall in sugar levels that happens as a result. Inconsistent energy levels can make it hard for the brain to focus. With the keto diet, however, the energy source is constant and consistent. The brain is better able to stay focused.

4.You feel more energetic: When you are on a regular diet, your body is always on the verge of running out of energy. You need to constantly eat and refuel. With a keto diet, however, the body taps its fat reserves, a nearly unending energy source. The body, then, can maintain constant energy levels throughout the day. The result is, you end up feeling a lot more energetic.

5.It helps you fight diabetes: When you suffer from Type II diabetes, your body experiences high levels of insulin. Since the keto diet takes excess sugar from your diet, it helps stabilize HbA1c counts and reverse Type II diabetes.

6.You get improved levels of good cholesterol: HDL cholesterol helps get rid of the body’s bad cholesterol reserves. When you’re on keto, your body’s triglyceride levels fall and your HDL cholesterol levels rise.

7.You get better blood pressure: When you’re on the keto diet, it drops your blood pressure. Many people on the keto diet find that they can stop taking blood pressure medicine altogether. The keto diet can change a person’s life. It isn’t a difficult diet to get on, either. There are plenty of great recipes for the keto diet. All it takes is the willingness to give it a shot.

8.Mental Performance: The ketones produced from a low-carb diet are a much more efficient source of energy than glucose. Studies have indicated that they can improve cognitive impairment and even help with diseases such as Alzheimer’s and Parkinson’s. The high-fat diet helps to support the balance of essential omega 3s and omega 6s which are vital for optimal brain function. Additionally, ketosis can boost mitochondria production and adenosine triphosphate within the brain’s memory cells, thereby improving mental performance and clarity.

9.Reduced risk of Chronic Disease: A ketogenic diet can boost the body’s defense against a variety of conditions. By reducing inflammation, and improving mitochondrial function, can help to mitigate the risk of developing several chronic diseases. Cancer cells typically possess abnormal mitochondria, which need an increased supply of glycogen. Ketosis allows for normal cells to be fed while starving the cancer cells, as they are unable to utilize the ketones for energy because of their dysfunctional mitochondria. 

10.Improved Blood Pressure: High blood pressure significantly increases the risk of several diseases and is a leading cause of death worldwide. A low-carb diet has been proven to be more effective than a low-fat diet in reducing blood pressure. Some claim that it is just as effective as taking pills. This combined with the weight loss derived from a ketogenic diet is sure to vastly improve cardiovascular health and function. It has been proven by numerous studies in the realm of nutrition science, that this form of dieting can have a very positive impact on your overall health and bodily function. As long as you can find a way to maintain discipline, the rewards are abundant. For those that have not been able to gain many results from traditional methods, the keto approach is something worth considering.

Valuable Tips for Keto Diet:

It takes 48 hours to get into ketosis. To get there, you must correctly adapt to the keto diet. Below are tips that should help you do just that and get your body into ketosis faster:

Tip 1: To get into ketosis faster, eat less than 20g of carbs a day. 

Tip 2: Drink water, about 100 ounces per day. Drink more to lose more.

Tip 3: Purchase some Ketosis. Getting some validation that the diet is working will be a great motivation to keep you on a diet considering the intimidating nature of the first few days of the diet.

Tip 4: Do not panic. Be aware of the keto flu coming your way. The dizziness, irritability, and fatigue you will be feeling on the first three days may have you experiencing mood swings; but don’t give in just yet. Reward yourself with bacon and delicious keto-friendly foods as you crave carbs and sugars. The craving will disappear as long as you’re full.

Tip 5: Consume more salt. This is important. While on a keto diet, your body does not retain water as it normally would; hence, electrolytes like sodium quickly flush out of your body. Therefore, you need constant replenishing; otherwise, you will feel awful. As indicated earlier, opt for sea salt.

Tip 6: Never open the door to hunger. When you feel the tiniest bit of a hunger pang, immediately eat high-fat low-carb foods. The moment you get too hungry, it forms the temptation pathway. Remember: go simple. Do not over plan things because when you do, you may end up making everything strict and less fun. The keto diet is fun; keep it so.

Tip 7: Remember: this is not a high protein diet. The keto diet is high fat, low carb, and moderate protein diet. Moderate is the keyword here.

Tip 8: Embrace the fat. Eat fat to lose fat that is your new motto. Do not shy away from the fat because it is your ticket to a healthier you.

Common Keto Diet Mistakes You Should Avoid:

Nobody is perfect, and no diet is perfect. As you adopt this diet for good health and weight loss, you are bound to make several mistakes; this is normal. The best way to avoid, or minimize the effects of mistakes is by learning and preparing for common mistakes. Below is a list of common keto diet mistakes dieters make:

Eating Too Many Carbs: There is no exact definition of what ‘low carb’ means. Some would say it is simply anything under 100 to 150 grams a day simply because they get amazing results with this range. However, this may be excessive if you aim to have plenty of ketones in your bloodstream. Most keto dieters go for under 50-grams of carbs per day to get into optimal ketosis. Anything beyond that is termed as excessive.

Impatience: As you adopt a keto diet, you need patience: patience to get into ketosis and patience to adapt to ketosis. Understand that previously, your body’s main source of energy was carbs; now, it has to adapt to a new source of energy, fats. The body requires time to do this; therefore, be patient.

Obsessing Over The Scale: The number on your weight scale should not determine your keto diet success. Let this be the least of your worries. Just live life and enjoy your diet. Weight loss will happen; do yourself a favor and keep away from that scale.

Eating Processed Keto Foods: When you are on a keto diet, always think about it this way: the intention is to eat natural ingredients and not foods that come in wrappers such as Atkins bars and Quest bars.

Although you can occasionally eat these, the idea is for a large portion of your diet (we are talking about 70-80% of your entire diet) to consist of natural ingredients.

Summary,

As you have seen, other than a rapid fat loss, the keto diet also has many other health benefits. Most importantly, you now have multiple delicious recipes based on Top Keto Foods to try out anytime!

      Variety is the spice of life. With the variety of foods to choose from, you can easily get into the Keto Lifestyle in an easy, painless, and hassle-free manner. Making it a new way of life – For both physical and mental wellness. 

Aman

2 thoughts on “Keto Diet – Benefits and Tips

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