Most people look into a specific diet to lose weight and the keto diet is one of the most effective ways to lose weight in a healthy manner.
Because the ketogenic diet is using body fat as an energy source, your body will begin to burn the unwanted fat causing obvious weight loss benefits.
On keto, your insulin (the fat storing hormone) levels drop which allows your fat cells to travel to the liver and get converted into ketones.
Your body effectively becomes a fat burning machine.
Control Blood Sugar
Unfortunately, many people suffer from diabetes which is caused by your body’s inability to handle insulin.
Keto has been shown to have huge benefits for people that are pre-diabetic or have Type II diabetes.
Because the ketogenic diet helps you to maintain more consistent blood sugar levels you find that you have more control of your everyday life while on keto.
This is one of those benefits that has to be experienced.
You can’t understand how cloudy carbs make your thinking until you can ween yourself off of them.
When on the ketogenic diet you experience increased mental performance.
In fact, many people partake in keto simply for this reason.
The reason why you experience an increase in mental performance is that ketones are a great fuel source for your brain.
The increase in fatty acids has a huge impact in brain function.
Increase in Energy
You’ve already learned that keto helps your body turn fat into an energy source.
But, did you know that this helps to increase your energy levels?
Because your body can only store so much glucose, when it runs out it means your body has run out of fuel (energy) and it needs more.
Carbs also cause spikes in blood sugar levels and when those levels drop you experience a crash.
Keto helps to provide your body with a more reliable energy source allowing you to feel more energized throughout the day.
Better Appetite Control
When eating a diet that is heavy in carbs you can often find yourself hungry a lot sooner than you expected after eating a meal.
Because fats are more naturally satisfying they end up leaving our bodies in a satiated state for much longer.
That means no more random cravings along with feeling like you’re going to collapse if you don’t get something in you immediately.
Keto has been used to treat epilepsy since the early 1900s. It’s still one of the most widely used treatments for children suffering from uncontrolled epilepsy today.
A big benefit of the ketogenic diet for people that suffer from epilepsy is that it allows them to take fewer medications which is always a good thing.
Cholesterol & Blood Pressure
The ketogenic diet has been shown to improve triglyceride levels and cholesterol levels.
Less toxic buildup in the arteries allowing blood to flow throughout your body as it should.
Low carb, high fat diets show a dramatic increase in HDL (good cholesterol) and a decrease in LDL (bad cholesterol).
Studies have shown that low-carb diets show better improvement in blood pressure over other diets.
Because some blood pressure issues are associated with excess weight, the keto diet is an obvious warrior against these issues due to its natural weight loss.
Insulin resistance is the reason why people suffer from Type II diabetes. The ketogenic diet helps people lower their insulin levels to healthy ranges so that they are no longer in the group of people that are on the cusp of acquiring diabetes.
One of the more common improvements that people on the keto diet experience is better skin.
What Do I Eat on a Keto Diet?
Unfortunately, on the ketogenic diet you can’t eat whatever you want. However, unlike many other diets, once you find yourself in ketosis your cravings for the things you can’t eat usually disappear and if they don’t?
Well, there are plenty of alternatives for the things you are used to eating.
Remember, that the goal of the ketogenic diet is to get your body into a state of ketosis and to do that you need to reduce your carb intake.
It’s important to understand that carbohydrates are not only in the junk foods that you love, but also some of the healthier foods that you enoy.
For example, on keto you nee to avoid wheat (bread, pasta, cereals), starch (potatoes, beans, legumes) and fruit.
There are small exceptions like avocado, star fruit, and berries as long as they are consumed in moderation.
Foods to Avoid
- Grains – wheat, corn, rice, cereal
- Sugar – honey, agave, maple syrup
- Fruit – apples, bananas, oranges
- Tubers – potato, yams
Foods to Eat
- Meats – fish, beef, lamb, poultry, egg
- Leafy Greens – spinach, kale
- Above ground vegetables – broccoli, cauliflower
- High fat dairy – hard cheeses, high fat cream, butter
- Nuts and seeds – macadamias, walnuts, sunflower seeds
- Avocado and berries – raspberries, blackberries, and other low glycemic impact berries
- Sweeteners – stevia, erythritol, monk fruit, and other low-carb sweeteners
- Other fats – coconut oil, high-fat salad dressing, saturated fats, etc.