Five Reasons To Switch To A Keto Diet
The ketogenic diet – more commonly known simply as keto – has grown significantly in popularity in the last five years. But if you haven’t tried it, you may wonder why exactly people signing up for this high fat, moderate protein, low carb diet? Especially since bread and pasta aren’t on the menu.
There are many reasons why people choose to go on a keto diet – and it’s not only about weight loss! So if you’re curious about what it can do and if it’s the right choice for you, here are the top five reasons to go keto.
Reduced Appetite
In a Keto diet, about 75 percent of daily calories come from fat. High dietary fat levels decrease the amount of ghrelin in the blood, which is one of the body’s main hunger hormones. Protein and fat are more satiating and therefore satisfies you and keeps you full for longer compared to carbohydrates.
Reduced Blood Sugar and Insulin
A carbohydrate-rich diet increases the amount of glucose in the body. The body uses insulin to bring this glucose into cells to provide energy, causing spikes and dips in blood sugar levels. A keto diet burns dietary fat as its main source of energy, not glucose. Therefore glucose and insulin levels are lower.
Some studies have found that diabetics who eat a low carb diet can reduce their insulin dosage by almost 50 percent. Not every doctor recommends this diet for diabetics, but it is a major draw to people living with Type 2 diabetes. Do your research and talk to your doctor before trying keto.
Quick Weight Loss
Carbohydrates make up only five to ten percent of a person’s daily caloric intake on the keto diet. With this restriction, the body quickly burns stored carbohydrates (called glycogen) in the muscles and liver. After that, the body begins burning fat, often resulting in rapid initial weight loss.
It’s important to talk to your family doctor before trying this diet for weight loss, as everyone’s body and health is unique and may react differently to a high fat diet.
May Lower Blood Pressure
High blood pressure can cause heart attack, stroke and other complications. Studies show that the low carbohydrate intake on a keto diet may help lower and regulate blood pressure.
Increased consumption of omega-3 fatty acids in fish such as salmon may also contribute to lowering blood pressure.
Lose Belly Fat
Visceral fat or belly fat is the fat that collects in the abdominal cavity around the stomach, liver and intestines. It can lead or exacerbate to many health problems such as heart disease, arthritis and more. A keto diet may help reduce visceral fat.
If you decide to try eating keto, here’s another thing to keep in mind. Some people eat what is called a “dirty” keto diet in which they consume a lot of processed foods that contain inflammatory ingredients. These ingredients can cause your body to store visceral fat, not lose it. Opt for nutrient-dense, whole foods and omega-3 fatty acids if you’re trying to decrease inflammatory belly fat while eating keto.
Learn More About How Eating Keto Affects Your Body
There is no single diet that works for everyone. So it’s best to learn as much as you can about keto and talk to your doctor before making a decision.
Some things to research and consider include:
- Any health conditions that make keto unsuitable or even dangerous for you.
- Initial side effects may include dehydration, fatigue, headaches, brain fog, nausea, bad breath, leg cramps and digestive issues.
- The results of not sticking to the list of approved foods, which will probably cause weight gain, not loss.
- The length of time that this diet is okay to be on for you, as it is healthier for a shorter-term period.
Many people have experienced successful weight loss and better health from following the ketogenic diet. Speak to your doctor before you try it and do your research to gain a clear understanding of what it can and cannot consume. Doing all of this will give you the best chance of success on your journey to better health and wellness.