What are the Best Health Benefits of a Keto Diet?
The ketogenic diet, informally known as the “keto diet,” is one of the most popular and modern ways to reduce weight. Every other layperson who aims to lose weight goes for the keto diet without knowing its consequences. The human body is a complex system with multi-complicated mechanisms occurring at the same time. As a result, changing one nutrient in a person’s diet can either be beneficial or deteriorating.
WHAT IS THE KETO DIET?
The keto diet is simply the low intake of carbohydrates in one’s diet so that the body can burn fats for energy supply rather than carbohydrates. In a balanced diet or normal food consumption, 1 gram of carbohydrates, or “carbs” for short, provides the energy of 4 calories, and the same goes for proteins. On the other hand, with fats being the highest source of energy, they give off 9 calories from 1 gram.
The human brain is like the body's processor, and it depends on glucose for its energy supply, which is the simplest form of carbohydrates. So, in the keto diet, you compromise on the carb intake, and the required energy is taken from the burning of fats through ketosis.
Ketosis is a metabolic process or state in which there is an increased level of ketones in the urine or blood to provide energy to the brain. In general, it is a normal response or feedback to low glucose levels in the blood. The body uses this alternative path to meet its energy requirements.
Generally, blood glucose levels may drop during fasting; therefore, the body turns to ketosis to fulfill the glucose requirements. Usually, a ketone level seen in the blood or urine after fasting is 0.5 to 3 millimolars, while the body undergoing ketoacidosis may increase to 10 mM. High levels of ketone bodies in the blood may induce dizziness, nausea, fatigue, or, in some people, bad breath.
HEALTH BENEFITS OF THE KETO DIET:
The Keto Diet and Weight Loss:
As discussed above, keto diet weight loss has become the most adaptive and fastest way to lose weight, as it burns fats. When a person aims to lose weight, they have to take care of their lifestyle and work out at the same time. Losing weight cannot be achieved by only exercise or diet control, but a keto diet plan for beginners can accomplish that goal. So, one must be very serious about both the dietary and workout routines and strictly follow the keto advanced weight loss plan.
Keto Diet Plan:
A Keto diet plan is important to know and follow if you are wondering how to do the keto diet. In the keto diet, we focus on limiting the source of carbohydrates in the foods we eat. A keto diet can turn into either an impossible task or a fun way to lose weight, depending on your determination and passion for it. Typically, in a keto diet plan for weight loss, the carb intake is reduced to 20-40 grams per day. Protein intake also needs monitoring, as proteins can convert to carbohydrates through ketosis. The foods which prove to be favorable in this diet include:
- Vegetables (rich in vitamin C)
- Eggs (ideal food)
- Seafood (rich in vitamin B)
- Cheese and yogurt
- Meat (rich proteins)
- Oils from nuts and seeds
Keto Diet and Triglycerides:
There is an important relation between keto and triglycerides. Fats are the essential component of a balanced diet and are made up of fatty acids and glycerol. Three of the same or different fatty acids and glycerol backbone give off triglycerides, becoming the major type of fat, as it transforms into the storage factory of unused calories. When the body requires energy, like in a keto diet, triglycerides are released in high levels by hormones, and they fulfill the body's energy needs.
There are two types of fats: bad fat called “low-density lipoproteins” (LDL) and good fat called “high-density lipoproteins” (HDL). Recent studies have shown that the keto diet helps remove bad fat, in essence, LDL, and increases good fat levels in the body, which is essential for us. Since LDLs and cholesterol are the causes of obesity, the keto diet indirectly reduces body weight and balances the required fat levels in the body.
Keto and Blood Glucose Levels:
Every part of the diet should be at a balanced level. An increase or decrease in any component of the diet may become harmful to the body. The same goes for the blood glucose levels. High blood glucose levels cause diabetes mellitus, in which the normal insulin production fails to lower down the excess glucose quantities. Artificially induced Humulin (human insulin) is administered to control the increased level of glucose. Diabetes comes with a lot of side effects, and it greatly affects the working of vital organs, such as the heart, kidney, and liver.
As there is a low intake of carbohydrates in the keto diet, low blood sugar is maintained. It has been proven scientifically that diabetics can fight high blood sugar on keto. Recent studies have also shown the efficacy of keto blood sugar levels. That is why, in the keto diet, it is suggested to take:
- Unsweetened tea and coffee
- Dark chocolates
- Cocoa powder
These all collectively lower blood sugar levels as well as fulfill an individual’s cravings. So, for diabetics facing the issue of high blood sugar, keto will help you a great deal.
The Keto Diet and High Blood Pressure:
Keto results have proven to be very advantageous in health matters. According to current statistics, hypertension, commonly called “high blood pressure,” has been a major reason for deaths all over the world. In fact, 13.5% of the total population adds up to 7.5 million people dying because of this hypertensive disease annually.
Normal blood pressure is 120 mm of hg systolic and 80 mm of hg diastolic written as 120/80. A healthy person of any age should have their blood pressure in this range.
The link between keto and high blood pressure is indirectly related, as obesity alone is a nest of many diseases. Hypertension is one of them. A person whose weight is more than their BMI index is more susceptible to hypertension. Since the keto diet helps fight obesity, it indirectly also helps treat high blood pressure; this basically describes the relationship between keto and blood pressure.
Furthermore, while on the keto diet, high blood pressure patients can get help if they are diabetic, as glucose levels also drop, and the risk of diabetes is decreased. Diabetes causes collateral damage and hypertension, too. Since the keto diet balances diabetes mellitus, it indirectly also works as keto for high blood pressure.
Advanced Keto Diet:
In today's world, there is a race to achieve everything in less time while simultaneously proving to be just as effective. Similarly, to maximum positive results, the keto diet has become a modern age requirement too. All scientists and researchers are on a quest to find the best possible ways to achieve the keto diet’s goals in as little time as possible for the convenience and demand of the masses.
The advanced keto diet includes the use of:
- Keto weight loss pills
- Keto booster
- Keto protein powder
- Keto advanced fat burner
Keto Weight Loss Pills:
The major body mechanism for shedding weight in the keto diet is putting your body in ketosis. And this ketosis is done by decreasing the carbohydrate content. In keto weight loss, the body is turned into ketosis artificially. This process is a faster way to burn fat and reduces body weight. Vita-Well.com has the best keto boost that have proven to be effective in decreasing body weight. People who want to be slim and full of mental clarity in a short amount of time will find that taking the best keto supplements for weight loss and strictly following the keto diet plan will be a great help.
Keto booster help to put the body in a state of ketosis and relieve it from the excess fats which cause obesity. Gaining weight is very easy, but losing weight is a very difficult job. It requires much perseverance and patience. Since not everyone is determined to lose weight and not everyone’s body removes the extra fat with ease, the best keto boost pills are a reliable solution.
After much research and work, scientists have come to creating keto boosters with natural substances and without any toxic or artificial ingredients. This has proven to have no side effects and does not alter the natural functions of the heart, kidney, or other related organs.
Taking a keto booster alone would never be enough to lose weight. Doing exercise and walking daily along with taking a good care of your diet will enhance the effect. The combined effect of diet, exercise, and the best keto boost diet pills will readily stimulate the loss of weight.
Keto Protein Powder:
Proteins are one of the most essential and major component of a balanced diet, and its ample intake should be maintained, as it is responsible for the production of globular enzymes and the structuring of bones and muscles.
While on a keto diet, a person can compromise their protein intake to get their best keto results. To ensure that the body gets the required protein quantity, protein powders have been introduced. This is a convenient and easy way to complement your body's needs for proteins. Choosing the right powder is a challenging task, as there are various kinds of protein powders available.
There are two types of essential proteins extracted from dairy products:
- Whey protein
- Casein protein
Combined together, these two proteins help improve bone health as well as provide low-carb intake.
Egg protein is obtained by dehydrating the albumin part of the egg and removing the yolk to provide essential vitamins and minerals.
Collagen protein is a structural protein for hair, nails, bones, and skin.
Thus, protein powders complement these essential amino acids in a low-carb diet plan. Flavored protein powders are also available and can be selected according to one's choice and preference.
Keto Advanced Fat Burner:
In a keto diet, the body turns into ketosis and burns fat instead of carbohydrates to fulfill its basic energy requirements. As it is a time-consuming process and a difficult job to do, keto advanced fat burners boost up the fat-burning process to reach the targeted goal of losing weight much faster.
It is an exogenous source to accelerate the weight loss process, implying that an indigenous effort of diet control and less carb food intake is also required. This does not have side effects, and it has helped elevate the body's metabolism levels and promoted weight loss more easily. Furthermore, it doesn't suppress appetite and lifts a person’s mood as well. It indirectly also helps lower blood pressure and glucose levels in the blood
Drawbacks of the Keto Diet:
The keto diet has been proven to be very advantageous in effectively losing weight, but there is always another side to this. The keto diet’s side effects have been recently reported, which include:
- Bad breath: As ketone bodies increase in this diet, they elevate the acetone level, which causes this problem. Brushing teeth twice a day may reduce this issue.
- Increased ketones in blood and urine: High levels of ketone in the body induce thirst, as the body becomes dehydrated due to excess urination.
- Appetite suppression: Decreased hunger is experienced in people undergoing the keto diet. This is due to a low-carb intake and changes with the stimulation of hunger hormones.
- Fatigue: As the body changes to a low-carb intake routine, adapting to the change becomes hard for beginners. This causes the body to feel weak and lethargic more often.
- Insomnia: A person may find themselves staying awake the entire night because of the increased metabolism experienced in the keto diet. This side effect decreases with time.
- Digestion issues: Diarrhea and constipation are common problems that may occur due to changes in digestion. By increasing the fiber intake in this low-carb diet, a person can reduce this possible side effects.