Wishing to start a keto diet, but are not sure whether or not it is the right choice for you? Wondering about one thing that Is the Keto Diet Plan Healthy for you? So do not worry, we have just the right answer. Go read along, and assess for yourself!
What a Keto Diet Is?
The popular Keto diet is a low-carb, moderate protein, high-fat diet that can help you burn fat as you consume fat. Since it has many benefits and not only for weight loss, for general health and performance, it is perfect for anyone out there.
The renowned keto diet can be especially useful for losing excess body fat without hunger and for improving type 2 diabetes and PCOS.
How it Works
Upon eating far fewer carbohydrates on a keto diet, moderate protein consumption, and increase your intake of fat, your body starts burning fats for energy. Decreased carb intake puts your body in a metabolic state called ketosis, where fat, from your diet and from your body, is burned for energy.
Notwithstanding the diet gaining extreme recognition in the current times, in medicine, we have been using it for almost 100 years to treat drug-resistant epilepsy, especially in children.
Substitution of Fats
The diet causes the body to release ketones into the bloodstream. Most cells use blood sugar, which comes from carbohydrates, as the body’s main source of fuel. So in the absence of the same, we start breaking down stored fat into molecules called ketone bodies.
These Ketone Bodies are an alternative fuel source for your body that can be used when blood sugar is in short supply. While on a ketogenic diet, your entire body switches its fuel supply to run mostly on fat, burning fat 24-7. If insulin levels drop very low, fat burning can increase dramatically.
As this diet lacks carbohydrates, it is rich in proteins and fats. That usually includes an abundance of meats, eggs, cheeses, fish, nuts, butter, oils, seeds, and fibrous vegetables. Somebody following the keto diet should be eating foods like fatty fish, eggs, dairy, meat, butter, oils, nuts, seeds, and low-carb vegetables. Stuff like unsweetened chocolate or coconut oil can help people reach their daily goals for fat intake.
Keto is great if you’re trying to lose weight, but there can also be other benefits, such as less hunger and a steady supply of energy – without the sugar spikes that often occur when eating high-carb meals.
Lessening carbohydrate intake can be a fundamental first step in improving a number of health issues, especially obesity and metabolic issues. Certain health improvements can be achieved by diet alone, without medications or other interventions.
So dietary changes can also affect other aspects of your life such as athletic performance and hunger levels.
Plus Points of the Keto Diet
No need to count calories:
Thou may have heard that keto or low-carb diets are just another way of reducing calories to lose weight. Given that the foods you are eating are keto-friendly, you do not need to keep a constant track of the calories you consume, as opposed to any other diet. Thou would gradually experience less hunger and a reduced appetite, which will spontaneously reduce your calorie intake.
While Keto, fat burning is significantly increased, while insulin levels drop greatly.
That makes it far easier for body fat loss to occur, without hunger. It can lead to 2-3 times more weight loss than any other such diet.
Reduced hunger, more satiety:
Meals that are keto-friendly may help trigger hormones that lead to a natural reduction in appetite, especially in those who are overweight or insulin resistant. While on a keto diet, you’re likely to gain better control of your appetite.
Higher metabolic rate:
Adopting a lower-carb diet that boosts resting energy expenditure may make it easier to maintain weight loss over the long-term.
This can help maintain weight loss not only because of increased energy expenditure but because the foods recommended on a low-carb diet are ones that many people enjoy. Low-carb diets and Keto are full of vegetables, full-fat dairy, eggs, meat, fish, cheese, butter, and more.
Helps with Diabetes:
Researches prove that a ketogenic diet is great for managing type 2 diabetes, sometimes even leading to a complete reversal of the disease. Considering keto lowers blood-sugar levels, it reduces the need for medications and reduces the negative impact of high insulin levels. A keto diet may reverse existing type 2 diabetes, it’s likely to be effective at preventing it, as well as reversing pre-diabetes.
Mental Performance and Energy:
Ketogenic diets specifically can be used for increased mental performance. This is also common for people to experience an increase in energy when in ketosis. This diet can also increase your physical endurance by improving your access to the vast amounts of energy in your fat stores.
Keto diet is a proven and effective medical therapy for epilepsy that has been used for quite a while. Preferred primarily for children, but in recent years adults have benefited from it as well. It can allow some people to take fewer anti-epileptic drugs or none at all, while potentially still remaining seizure-free.
Helping with PCOS:
So PCOS can lead to multiple menstrual problems, physical symptoms, and infertility. Now, the keto diet helps because cutting back on carbs can lower insulin levels. As it helps to reverse insulin resistance, which may help to balance the hormonal system. That can enable ovulation and a normal menstrual cycle, in addition to improving or eliminating other symptoms.
Well, hypothyroidism is a condition in which the body doesn’t make enough thyroid hormones. And, Thyroid hormones help control growth, cell repair, and metabolism. The Combo of the right nutrients and medication can help restore thyroid function. Along with weight reduction, the aim of the keto diet protocol for thyroid health is to reduce inflammation in the body—particularly the thyroid gland.
Foods to Avoid
The foods that contain a lot of carbs, both the sugary and the starchy kind should be absolutely avoided. Now this includes starchy foods like bread, pasta, rice, and potatoes. These foods are very high in carbs.
Also, avoid or limit highly processed foods and low-fat diet products. Products that are low in fats usually provide too many carbs and not enough protein and fat.
Is this diet right for me?
This diet is absolutely great for people who wish to lose weight on a quick timeline, and also for the ones who simply wish to adapt to a healthier version of the life. It is especially beneficial for those suffering from any of the aforementioned conditions.
But before starting any diet plan, it is fundamental to consult your nutritionist or dietician, as they are the ones who can guide you best.
Keto could be an interesting alternative to treat certain conditions and may accelerate weight loss. Rather than engaging in the next popular diet that would last only a few weeks to months, try to embrace change that is sustainable over the long term. A diet rich in very colorful fruits and vegetables, lean meats, fish, whole grains, nuts, seeds, olive oil, and lots of water seems to have the best evidence for a long, healthier, vibrant life.
Everybody is different, so it’s important to understand how your body responds to the diet. That is why nutrition needs to be individualized. The benefits of the keto diet are highly dependent on the quality of the foods eaten. It is always recommended to talk to a nutrition professional before starting the keto diet, and follow up with them on any concerns or questions you may have.