- 1 Top Benefits of the Ketogenic or Low-Carb High-Fat (LCHF) Diet
- 2 Health & Fitness:
- 3 Weight Loss
- 4 Lose Abdominal Fat
- 5 Reducing Your Appetite
- 6 Health & Diseases:
- 7 Reduce Blood Pressure
- 8 Elevate the Levels of HDL (the Good Cholesterol)
- 9 The Ketogenic Diet Improves LDL Cholesterol Pattern
- 10 The Low-Carb Diet Tends to Drive Away Triglycerides
- 11 The Ketogenic Diet is a proven natural treatment to Metabolic Syndrome
- 12 The Low-Carb Diet Positively Impacts Several Brain Disorders
- 13 The Ketogenic Diet Reduces Insulin Levels and Blood Sugar and Significantly Improves Type 2 Diabetes
Top Benefits of the Ketogenic or Low-Carb High-Fat (LCHF) Diet
When you are in a state of ketosis, the body uses fat as the primary source of energy. Let’s go over some of the proven benefits of Keto and see what it delivers to the overall health and well-being of a person.
Health & Fitness:
The most effective and simplest way to lower weight is to reduce the amounts of carbs you consume. According to recent surveys, individuals who are on a low-carb diet tend to lose weight faster than those who are on a low-fat diet. This still holds true even if persons on a low-fat diet are strictly restricting the number of calories they consume.
The primary reason behind these results is that the low-carb diet has a tendency of getting rid of excess water from your body. It increases insulin sensitivity in your body (a good thing!) and makes your kidney shed the excess sodium stored. The result is a drastic reduction in body weight within the first two weeks of the ketogenic diet plan. This weight is commonly known as ‘water weight’.
According to studies that compare individuals on low-fat and low-carb diets, those on the low-carb diet may lose two to three times more weight without getting hungry. Studies also reveal that low carb diets tend to be extra effective in the first six months, providing a large boost to weight loss and stabilising your metabolism.
The ketogenic diet is a lifestyle by itself and not a short-term weight loss plan. However, some individuals do include healthy carbohydrates to their diet once they’ve achieve their desired weight.
Lose Abdominal Fat
Body fats are not similar. The place where the body stores fat is the major determinant of how the fats will affect your health. Some body fats have more effect on overall health and risk to develop diseases. The body generally has two types of fats which include the subcutaneous and visceral fats. The body stores the visceral fat in the abdominal cavity while the subcutaneous fat is stored under the human skin.
Therefore, the visceral fats have a tendency of lodging themselves in and around body organs. Having a lot of fat around the abdominal cavity can result in insulin resistance, inflammation, and can lead to the dysfunction of the metabolic system which is very common in western countries today.
The advantage of the ketogenic diet is that it is highly effective in the elimination of these harmful abdominal fats. Apart from enhancing the amount of fat that you lose from the body, a greater proportion of the fat you lose while on the ketogenic diet originates from the abdomen. This significantly reduces the risk of type two diabetes and heart diseases over time. Therefore, you will protect yourself against metabolic complications while on the ketogenic diet.
Reducing Your Appetite
Constant hunger pangs, loss of focus due to debilitating hunger are just a few side effects of traditional dieting. The keto diet will assist you to cut down on the amount of food you crave. Most people give up on their diets because of hunger. A major advantage of the low carb diet is that it will automatically reduce your appetite. According to surveys, when a person increases the intake of proteins and fats and cuts on carbs, he ends up eating less calories. According to this argument, researchers who compare low-fat and low-carb diets should restrict calories in the low-fat groups if they want the results to be comparable. Having a reduced appetite will lead to other health benefits like reduction of body weight and help you move away from destructive eating habits.
Health & Diseases:
Reduce Blood Pressure
Having hypertension or elevated blood pressure is a risk factor for several diseases. Some of these ailments include kidney failure, stroke, and heart disease just to name a few. A very effective way to reduce blood pressure is to get yourself on the ketogenic diet.
Elevate the Levels of HDL (the Good Cholesterol)
In most cases, HDL or High-Density Lipoprotein is typically the good protein. In fact, some nutritionists believe that it is wrong to refer to HDL as cholesterol at all. LDL and HDL are the Lipoproteins that transport cholesterol around your body system. The HDL carries cholesterol to the liver and away from your body where the system can reuse or excrete it. On the contrary, LDL takes cholesterol from your liver to the rest of the body. High levels of HDL drastically reduce the likelihood of getting the heart disease.
The best way to increase the level of HDL in the body is by adopting a high fat diet. The cornerstone of all low-carb diets is that they necessitate intaking high levels of fat to compensate for the loss in carbs. Therefore, the levels of HDL will significantly increase for anyone who is on a low-carb diet. On the contrary, the level of HDL may reduce minimally or even reduce among individuals who are on a low-fat diet.
Another element that predicates the risk of heart disease is the ration of Triglycerides to HDL. You will have a high risk of heart disease when this ratio is big. You can minimise this ratio by raising the levels of HDL and lowering the number of Triglycerides, which again is a happy side-effect of the Ketogenic diet.
The Ketogenic Diet Improves LDL Cholesterol Pattern
LDL or Low Density Lipoprotein is famously known as the bad cholesterol even though it is typically a protein. Anyone who has a high level of LDL is prone to getting a heart attack. However, one thing that most scientists have not discovered is that not all LDL are the same. In real sense, the type of LDL matters. The most important thing in this regard is the size of the particles.
Small particles of LDL are associated with a high risk of heart attack. On the contrary, individuals who have large particles of the LDL have a low risk of heart attack. The advantage of the ketogenic diet is that it turns the small LDL particles into large ones. The low-carb diet also reduces the number of LDL elements that float around your bloodstream.
The Low-Carb Diet Tends to Drive Away Triglycerides
Most health professionals will tell you that high levels of triglycerides in the blood pose a high risk of the heart disease. Consumption of carbohydrates especially the simple sugars increases the level of triglycerides in the body. Therefore, you can dramatically reduce the level of triglycerides in the blood by cutting down on the intake of carbohydrates. On the contrary, the low-fat diet tends to increase the level of triglycerides in the blood. Therefore, you will reduce the heart disease risk factor by maintaining a low-carb diet.
The Ketogenic Diet is a proven natural treatment to Metabolic Syndrome
The term metabolic syndrome refers to a therapeutic condition that is associated with high risk of diabetes and heart disease. Some of the symptoms for this condition include low levels of HDL, high triglycerides, increased amounts of fasting blood sugars, high blood pressure and abdominal obesity. The advantage of a low-carb diet is that it improves the above symptoms significantly.
The Low-Carb Diet Positively Impacts Several Brain Disorders
Glucose is essential to the brain. The brain requires a lot of energy to function in a proper manner. Some sections of the brain can burn nothing apart from glucose. This explains why the liver generates glucose if you don’t consume any carbs. However, a large portion if the brain has the capability to burn ketones.
The body generates ketones during the consumption of low carbohydrates or starvation. This is the mechanism that lies behind the ketogenic diet. It is a great treatment for epilepsy among kids who don’t respond to drug medication. Similarly, it has been proven to reduce the risk of Multiple Sclerosis relapses by a large margin. Following a Ketogenic diet has been shown to reduce seizures in about 50 percent of kids and fully eliminate the seizures in about 16 percent of the kids.
The Ketogenic Diet Reduces Insulin Levels and Blood Sugar and Significantly Improves Type 2 Diabetes
The digestive tract breaks down carbs into simple sugars (usually proteins). Thereafter, they get into the blood stream and increase the levels of blood sugar. The body’s natural response is through the insulin hormone because high levels of blood sugar are toxic. Insulin informs the body cells to transfer this glucose into the cells and burn and store it.
For any person that is healthy, the immediate insulin response minimizes the effects of the blood sugar and prevents it from causing harm. However, some people have developed a higher insulin resistance and hence the body cells don’t react to the insulin in the blood which makes it hard for the body to transfer the blood sugars into the cells.
This is the primary cause of type 2 diabetes. The body is unable to manufacture enough insulin to assist in lowering blood sugar after meals. This is a very common problem in the modern day and affects over 300 million people globally.
The simplest solution to this problem is to cut the amounts of carbohydrates that are consumed. By doing this, you end up eliminating the need for insulin to act on the sugars in your blood.
Of course, if you’re suffering from any medical condition, make sure to consult with your doctor before making any drastic changes to your routine or your diet.