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The ketogenic diet, salmon with vegetable dish.
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The ketogenic diet, salmon with vegetable dish.

 

Keto diets have been gaining popularity and spreading like wildfire in recent years, but why? What are the benefits of this low-carb, high-fat way of eating? If you’re considering making the switch to keto or just want to know more about it, this comprehensive list of the top 8 benefits of keto diet will give you everything you need to know about keto diet health and nutrition.

 

1) Keto Reduces Inflammation

A keto diet is an especially effective way to reduce inflammation because it reduces the amount of carbs in your diet. Research has shown that eating too many carbs can cause high levels of inflammation. Carbs are inflammatory because they spike blood sugar levels which then triggers the release of pro-inflammatory molecules like cytokines. Keto diets do not raise blood sugar levels at all and therefore don’t create the same inflammatory reaction. Inflammation has been linked to heart disease, cancer and autoimmune diseases so lowering it with a keto diet may be beneficial.

Keto Reduces Blood Pressure: Studies show that people who follow a keto diet have significantly lower blood pressure than those who consume more carbs from grain products and starches.

 

2) Keto Promotes Weight Loss

Keto diets promote weight loss because they are low in carbs. Eating lots of carbs can cause your body to store fat more easily and make it hard for your body to burn fat. Ketogenic diets force your body to break down fats into ketones and use them as fuel instead of glucose from carbs. And by eating high protein foods, you will give your muscles the nutrients they need to grow and repair themselves which will help you stay leaner.

It’s also been shown that people who go on keto diets experience less hunger than those on other types of diet plans so they’re able to go longer without feeling hungry. Another advantage of keto is the effects on the hormone ghrelin. Ghrelin stimulates appetite but when you’re on a ketogenic diet it’s suppressed and you feel fuller sooner. In addition, studies show that there is an increase in satiety hormones such as cholecystokinin when following a ketogenic diet which results in decreased food intake and weight management

 

3) Keto Lowers Blood Sugar Levels

According to recent study, keto dieters may experience lower blood sugar levels. The reason behind this is that because this type of diet is high in fat and low in carbs, it triggers the body to use up its glycogen stores more quickly. Glycogen is stored glucose that can be converted into usable energy at any given time. When the body burns through these stores and begins breaking down fats for energy instead, there’s no need to break down glucose or other carbs as well—and so blood sugar levels are lowered naturally.

For people with diabetes who are insulin resistant, ketosis may also help them maintain their blood sugar levels within normal ranges by avoiding swings between highs and lows after every meal.

16 ways to lower your blood sugar quickly

 

4) Keto Increases Good HDL Cholesterol

A keto diet is a high-fat diet that has been shown to lead to the production of good HDL cholesterol. This type of cholesterol helps to get rid of bad LDL cholesterol and has been shown in studies to be protective against heart disease. The keto diet also increases your energy levels by providing your body with more energy from fat and protein as opposed to carbs. This can help prevent fatigue which is common during low calorie diets. As well as this, keto diets have also been found to help people lose weight quickly and easily because they put the body into a state where it burns off excess fat for energy rather than carbohydrates from food.

 

5) Keto Reduces Triglycerides

Studies have shown that keto diets can reduce triglycerides by an average of 65%. One study found that it reduced these levels by over 90% in participants who were suffering from high levels. It’s worth noting that this is primarily due to the low carb and high fat diet. The high protein content, while helpful, is not what makes this diet so effective. There are many other benefits to the keto diet as well!

  • Ketogenic Diets Are Non-Toxic for Your Liver: Ketogenic diets have been shown to be non-toxic for your liver, unlike low carb and high protein diets which can cause liver damage when done for long periods of time. Low carb and high protein diets also may result in increased cholesterol or bad cholesterol (LDL) production if they are high in saturated fat. Keto, on the other hand, helps produce good cholesterol (HDL).
  • Keto Reduces Hunger Levels:  When You’re Following a Low Carbohydrate Plan People who eat high amounts of carbs often suffer from hunger levels that make it hard to stick with their diet. But because keto limits carbohydrates, your body switches gears and you’re able to get more energy out of fats. In turn, hunger goes down significantly for people following a keto plan. They no longer feel the need to eat constantly just to keep going.
  • High Protein Causes Harmful Toxins: Studies have shown that high protein diets promote weight gain more than any other type of diet does. And one reason why is because too much protein intake leads to the production of harmful toxins in our livers called ammonia. Ammonia increases the risk of dementia, heart disease, and cancer. Not only that but it also lowers our immune system and damages the digestive tract.
  • Weight Loss Potential With A Ketogenic Diet: Because keto restricts carbohydrates and increases dietary fat consumption, there’s significant potential for weight loss. Some studies even say that those following keto lost an average of 2 times more weight than those on a low calorie diet – meaning faster results! Other studies show 2 times as much weight loss after 3 months with keto versus a normal caloric restricted diet – again indicating fast results.

 

6) Keto May Protect Against Cancer

The ketogenic diet may have anti-tumor effects. Cancer cells rely on glucose as their main source of energy, which ketones inhibit. As a result, cancer cells are starved and they die off. Additionally, ketones prevent tumor growth by inducing apoptosis in cancer cells and stop the formation of new blood vessels that tumors need to grow.

Ketogenic diets may also be protective against cancers through several other mechanisms: lowering insulin levels and suppressing the hormone IGF-1 (insulin-like growth factor), both of which stimulate tumor growth; increasing levels of glutathione, an antioxidant that is important for detoxification; and inhibiting the formation of reactive oxygen species (free radicals) that can damage DNA.

 

7) Keto May Boost Brain Health

The ketogenic diet is an increasingly popular way to fuel your brain with the fats and nutrients it needs to function optimally. This plan is high in healthy fats, low in carbs, and typically includes moderate protein intake.
A recent study found that the ketogenic diet may have a positive impact on cognitive functioning.
In this study, researchers compared two groups of people with Alzheimer’s disease: One group followed the ketogenic diet for 12 months and the other group followed their standard diet for 12 months. After just four weeks into the study, those following the ketogenic diet had better results on measures of cognitive functioning than those following their standard diet.

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8) Keto May Help Treat Alzheimer’s Disease

Ketones are high in the blood as the body breaks down stored fats for energy. When it does this, ketones can also cross the blood-brain barrier and provide energy for the cells in your brain that are responsible for learning and memory. This could be one reason why people with Alzheimer’s disease or Parkinson’s disease may experience an improvement in cognitive function while on ketogenic diets.
Ketones have also been shown to decrease inflammation throughout the body. Inflammation is at the root of many chronic diseases such as type 2 diabetes, heart disease, cancer, Alzheimer’s disease and more. The ketogenic diet has been shown to significantly reduce inflammation levels and help improve symptoms associated with these diseases.

 

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