When you think of a diet, what do you imagine? A healthy and nutritious diet filled with fruits and vegetables, whole grains, and lean proteins? Or a low-carb diet that cuts out processed foods? You might be surprised to learn that the ketogenic diet is a low-carb diet. The main difference between the ketogenic diet and the standard American way of eating is in the ratio of macronutrients.
The ketogenic diet has been shown to have many benefits including weight loss, management of diabetes, reduced risk for heart disease, and improved mental health. By cutting out processed foods in favor of healthy fats like avocados and nuts, people have seen amazing results.
Here are 7 reasons why you should give keto a try.
What is the ketogenic diet?
The ketogenic diet is a low-carb, high-fat diet. It typically limits carbohydrate intake to less than 50 grams per day while increasing fat intake to more than 60 percent.
The ketogenic diet has been shown to have many benefits including weight loss, management of diabetes, reduced risk for heart disease, and improved mental health. By cutting out processed foods in favor of healthy fats like avocados and nuts, people have seen amazing results.
* You can lose weight easily on the keto diet
* You can manage your diabetes with the help of this diet
* There are reduced risks for heart disease
* Ketosis can improve mental health
* The ketogenic diet is sustainable long term
* It’s not just for athletes
* And it’s actually delicious!
The science behind it
The ketogenic diet was first introduced in the 1920s. Its high fat content, moderate protein, and low carbohydrate intake is what makes it a heart-healthy way of eating. The science behind this diet has been studied extensively and have shown many benefits including weight loss, management of diabetes, reduced risk for heart disease, and improved mental health.
Weight-loss benefits
Many people turn to the keto diet in an effort to lose weight. Research has found that those who follow a ketogenic diet are more likely to see weight-loss benefits.
How does it work? One of the main reasons for this is because ketogenic diets help regulate blood sugar levels. Ketosis suppresses appetite by increasing satiety and feelings of fullness, which may aid in weight loss. What’s more, research also suggests that calorie restriction may not be key factor in achieving long-term weight loss.
Managing diabetes
The ketogenic diet has been found to be an effective method for managing diabetes. It’s a low-carb, high-fat diet that helps the body turn fat into ketones in order to burn them as energy. Because of this, it’s been found to help manage diabetes and reduce the need for medication or insulin shots.
For those with type 2 diabetes, the ketogenic diet can help control how much sugar is in your blood. For those with type 1 diabetes, it may be able to slow down the progression of their disease. The ketogenic diet can also help those who have gestational diabetes by improving insulin sensitivity.
Reducing heart disease risk
One of the most significant benefits of the ketogenic diet is that it reduces your risk for heart disease and high cholesterol.
Studies have shown that those who undergo keto experience a reduction in fat around the waistline, which means that they’re losing weight. This can lead to lower bad cholesterol, higher good cholesterol, and an overall healthier heart.
Improved mental health
Some people experience an increase in mood and decrease in anxiety after adopting a ketogenic diet. A recent study of 28 patients with major depressive disorder found that those who were on a ketogenic diet had greater improvement in their symptoms than those who were on a low-calorie but high-carbohydrate diet.
Reduces depression and anxiety
A study in 2013 found that the ketogenic diet could be an effective treatment for depression and other mood disorders.
Another study from 2008 found that a ketogenic diet helped to reduce anxiety and all its symptoms, even in people who were not overweight or obese.
The ketogenic diet is effective at treating mental disorders because it drastically restricts carbs. When you eat carbs, your body tries to create glucose by breaking down those carbs into simpler sugars (glucose). This can lead to insulin spikes, which then causes the release of serotonin and dopamine.
However, your body can’t produce these hormones when you’re eating a ketogenic diet, so your mood and emotions become more stable.
It’s important to note that the ketone bodies produced during a keto diet are also linked with improved mental health.
Improved cognition
One of the main reasons why people turn to ketogenic diets is for mental health and mental clarity. People who are on this diet for an extended period of time have reported that their mood improved, as well as their ability to focus.
Takeaways
The ketogenic diet is an incredibly healthy way to eat. It’s not about depriving yourself of your favorite foods or being hungry all the time. It’s about changing the way your body breaks down the food you eat so that you can go into ketosis and start burning more fat.
If you are looking to lose weight, reduce your risk of diabetes, heart disease, depression or anxiety, manage your cognitive function, or simply feel better, give the ketogenic diet a try!
