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Worried about being overweight? Wondering what might help to shed those extra layers of belly fat? We’re about to reveal a secret to you.
Have you ever heard of Ketogenic diets? Celebrities all around the world are huge fans of this weight loss method. It’s because the Ketogenic diet is an amazing, low-carb and high-fat diet solution that produces an effect called ketosis in your body.
When your body lacks carbohydrates or glucose, ketosis produces a chemical substance named ketone by burning fats instead. This later becomes the alternative source of energy for the body, which ultimately helps in weight loss.
It not only helps you in losing weight but also comes with many other health benefits. What are those? Let us explain.
Contents & Quick Navigation
- #1. Keto Diets Reduce Heart Diseases
- #2. A High-protein and Low-carb Diet Reduces Appetite
- #3. Low-carb Minimizes Harmful Abdominal Fat
- #4. The Simplest Way of Losing Weight
- #5. Keeps Your Sugar and Insulin Levels In Check
- #6. Lowers Blood Pressure
- #7. Promotes an Acne-free, Healthy Skin
- #8. Adjunct to Cancer Treatment
- #9. Therapeutic for Brain Injuries
- #10. Treats Epilepsy and Parkinson Disease
- What Does the Ketogenic Diet Include?
- Which Food Items to Avoid?
- Final Thoughts
#1. Keto Diets Reduce Heart Diseases
We all know that obesity and heart diseases are interrelated. So, if you’re overweight, naturally you’re prone to the risks of many cardiovascular diseases, like coronary artery disease stroke or even heart attacks.
According to health experts, overweight people are two and a half times as likely to develop heart disease than people of normal weight.
The Ketogenic diet increases the level of the good cholesterol HDL (High-density lipoprotein) in your body and lowers hypertension, reducing the risk of heart diseases.
#2. A High-protein and Low-carb Diet Reduces Appetite
Many people have misconceptions that dieting means always starving. But, actually, it’s not. If you maintain a keto diet and consume more protein than carbs it will eventually be healthier and more beneficial.
Instead of cutting on meals, it’s better if you consume foods that include healthy protein elements. As the ketogenic diet plan includes the first part of the Atkins diet (Low-carb diet) and the Paleo diet (a diet that avoids processed foods), these are proven to lower the human appetite by replacing carbohydrate energy sources with protein ones.
Thus, your body weight will gradually reduce in a much healthier way.
#3. Low-carb Minimizes Harmful Abdominal Fat
Visceral fat is a common type of harmful abdominal fat, which is the reason behind many serious and common metabolic problems nowadays. These are the unnecessary and harmful fats that you see lodging around your organs.
Moreover, it’s responsible for causing heart diseases, as well as type-2 diabetes. Ketogenic diets work wonders on diminishing such harmful fats from your body keeping you healthy and fit.
#4. The Simplest Way of Losing Weight
If you’re looking for the simplest, and yet the healthiest way, for losing weight, there is no alternative than keto-diets. That is why Ketogenic diets are so popular. Only by replacing your carb intakes with seafood, low-carb vegetables, cheese, avocados, meat, and poultry you’ll stay both healthy and in shape. It’s that simple.
No more breaking a sweat or stressful workouts to lose the extra calories. Can you imagine? Just regular exercise and the proper keto diet are enough. No medications, no stress and most of all no risky artificial treatments. Think about how much money you’ll get to save!
#5. Keeps Your Sugar and Insulin Levels In Check
Keto diets are very effective for people with type-2 diabetes because ketosis controls the sugar level in our blood. Carbohydrates are mainly the source of bodily energies and our body brings glucose from the blood into the cells with the help of insulin to gain this energy.
Now, if someone with high blood sugar consumes high-carb foods, this may elevate the glucose levels, creating higher risks for type-2 diabetes. According to recent studies, cutting carbs drastically minimizes blood sugar and insulin levels.
However, it is recommended that you take expert advice from your doctor about changing your carb intake if you’re on a blood sugar medication. Otherwise, the imbalanced Keto diet may trigger hyperglycemia.
#6. Lowers Blood Pressure
Just like heart disease, blood pressure is related to your weight as well. The heavier your body is, the higher your blood pressure will be. That is exactly why people with higher blood pressure are advised to keep their body weight in control.
Ketogenic diets work like holy grails in such cases. US researchers studied 146 obese people and found that low-carbs work wonders in lowering blood pressure, preventing heart diseases, and kidney failures.
#7. Promotes an Acne-free, Healthy Skin
Acne is a common skin problem that appears on your skin mainly due to higher insulin levels, eating excessive sweets, or processed foods. So, when you’re under a proper keto diet, you’ll be following a strict low-carb diet chart, which will minimize severe skin problems, like acne.
#8. Adjunct to Cancer Treatment
Cancer cells tend to generate more quickly when a higher level of glucose is present in the blood. Since ketogenic diets reduce blood glucose levels and secrete less insulin, it downregulates signaling pathways that are frequently active in cancer cells.
For several years, scientists tried out multiple drugs to treat cancer and tumors. Most of them turned out to be disappointing due to their high level of toxicity and side effects. The Ketogenic diet stood out to be the safest and the most natural way of treating cancer amongst all the new-generation therapies.
#9. Therapeutic for Brain Injuries
Ketogenic diets are becoming increasingly popular in treating brain injuries. Ketones are acids that can be processed by the brain even after a brain injury, unlike glucose. Now, glucose is the primary source of energy that a normal brain can process. However, it’s impossible for a patient with TBI to process this efficiently after a traumatic injury.
This is where the Ketogenic diet comes in. Since Keto depends on the energy source coming from fat and protein, keto molecules can pass the blood-brain barrier to produce energy in the brain of TBI patients. Thus, it’s considered a very useful method for recovering brain injury or TBI.
#10. Treats Epilepsy and Parkinson Disease
Many new therapies have emerged for both Epilepsy and Parkinson disease. However, Ketogenic treatment showed plausible results amongst all of them. A study in which a number of children with epilepsy were treated with the ketogenic diet displayed positive results, reducing major concussions and seizures in epileptic children.
This natural remedy poured its blessings even on Alzheimer’s. So, the Ketogenic diet is not only useful to improve the state of a PD patient, but also very effective in slowing down the progression of Alzheimer’s disease.
What Does the Ketogenic Diet Include?
As discussed already, a proper ketogenic diet should include foods rich in protein and fat. This doesn’t mean that there will be no calories included at all. The ideal ratio is considered 75% fat, 20% protein, and 5% carbs. Your ketogenic diet should include more or less the following foods:
Meat and eggs: Red meat, turkey, chicken, and eggs are a very good source of high-quality proteins that you should include in your diet. Eggs also produce Omega-3 fatty acids in your body.
Dairy products: Go for natural butter, cream, and cheese produced from farm-fed animals. These dairy products are full of protein and fats.
Low-carb Vegetables: Vegetables may contain high carbs, too. So, you need to be careful about picking the right ones. Tomatoes, onions, and bell peppers are a few vegetables that are low in carbs.
Fatty fish: Pick fish like salmon and tuna to be a part of your keto diet.
Fruits: Most fruits have a high amount of carbohydrates, but avocados, honeydews, and peaches are a few low-carb fruits that you can include in your diet to balance everything out.
Which Food Items to Avoid?
When you’re on a ketogenic diet, remember to cut the following food items.
Soft Drinks: Sodas, colas, fruit juice, and cocktails are full of sugary elements one can imagine. So, a big NO to these foods if you are to maintain a healthy diet.
Desserts: If you have a sweet tooth, then it’s bad news for you since you can’t include your favorite desserts. For example, cakes, pastries, chocolates, candies, etc in your keto diet.
Alcohol: Apart from soft drinks, you should also avoid alcohol in order to maintain ketosis. Start by gradually lowering the consumption if you’re addicted.
Grains or Starches: Wheat is a huge source of carbohydrates. You need to totally avoid the consumption of wheat-based products like rice, pasta, noodles, cereals, and replace them with more protein-based products.
Fruits: Almost every fruit contains carbohydrates. So, you need to be picky if you like eating fruits. Choose fruits that are lower in carbs, like avocados, which will eventually help in balancing your diet.
Losing weight and staying fit at the same time in the age of fast food and unhealthy lifestyles are huge challenges. Thankfully, there are natural weight loss solutions like the ketogenic diet that you can rely on.
Yes, it’s not going to be easy in the first place. You’ll need “A LOT” determination to control your temptation in order to achieve your ultimate goal. But, finally, when you do achieve it and look slim, trust us, it’ll be worthwhile. Hope you get the most out of the ketogenic diet method.
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