5 Proven Benefits of the Keto Diet

Carbs are an important part of the human metabolic process. They are stored in our liver and muscle cells in the form of glycogen. Their role is to serve as a quick source of energy for our body.

Once our body gets depleted of glycogen, the liver starts producing organic compounds called ketones.

These compounds are formed when our body burns fat for fuel, and that is how the high-in-fat keto diet contributes to effective weight loss.

Besides enabling our liver to convert fat into ketones, leading to a lean figure, the keto diet has many other physical and mental health benefits.

Consider these benefits of the Keto Diet:

1. Reduced appetite.

When your body begins breaking down fats, you typically experience significant appetite reduction. Feeling full for more extended periods can be highly beneficial for weight loss.

* The keto diet helps in reducing food cravings and urges to binge. Such conditions are the most significant obstacle to successful dieting and can cause the so-called yo-yo effect. In the absence of these obstructions, itÕs more likely that youÕll stick to your desired diet regime.

* Our brain, heart, and muscle tissue are more inclined towards burning ketones than glycogen. When ketones are burned, we can conserve blood sugar and function more effectively.

2. Decreased levels of triglycerides (fat found in your blood).

Production of triglycerides happens when the dietary fat (the fat that we consume through food) and our body fat turns into Free Fatty Acids (FAA). When FAAÕs start freely flowing through our body, they get attached to insulin, and this combination forms triglycerides.

* High levels of triglycerides are hazardous for our health as theyÕre known to cause obesity, heart disease, and seizures.

* Cutting down on carbohydrates, especially refined sugars, decreases insulin stimulation, resulting in lower levels of fat in the blood.

* The keto diet limits many types of carbs, including refined sugar, starch, alcohol, and fruit - all of them known to be insulin stimulators.

3. Increased levels of good cholesterol (HDL cholesterol).

According to 12 medical studies performed on 1257 patients, carbohydrate-restricted diets, such as the keto diet, offer improvement of cardiovascular health because they increase the levels of HDL in the body.

* A low carb diet is a more efficient method of increasing the good cholesterol when compared to traditional weight loss diets that are focused on reducing, rather than increasing, the fat intake.

* If you are looking to improve the overall health of your heart, increasing your HDL cholesterol levels is a great starting point.

4. Better blood pressure balance.

Because high-fat diets are often considered as unhealthy by the general public, many people are suspicious about going ketogenic. Even though the keto diet might have some side-effects, negatively affected blood pressure is not part of them.

* Lower-fat diets are more often associated with increased prevalence of high blood pressure than the high-fat food regimen. Diets with a higher number of calories coming from quality fatty foods, such as fish, avocado, walnuts, and olive oil, contribute to healthier blood pressure.

5. Supports the treatment of mental health disorders. The keto diet has a lot of applications and benefits for people who have epilepsy, bipolar disorder, seizures, and other mental health conditions. It has been clinically used to treat anxiety and depression.

* For people whose brain health is optimal, the keto diet is proven to contribute to more focus and clarity.

If you are interested in improving your figure, focus, or health condition by going on a keto diet, itÕs wise to consult your dietitian or doctor in choosing a safe and supportive plan suitable for you.

Learn more about your health online when you read the rest of our information here about: Choice of Diet Plans guide and also download the free health report available there!

Warren Tattersall has been a full time nutritional consultant for over a decade and works with people all over the world to help them improve their health, increase their personal energy levels and to use supplements to assist with diet related health issues.

Just send him a note on the form here - Contact Us - to request a personal no obligation one-on-one consultation with Warren

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6 Potential Dangers of the Keto Diet

The keto diet has become incredibly popular over the past few years, with numerous celebs becoming advocates for its fat burning benefits.

Yet, despite its proven effectiveness at burning fat, there are still some potential dangers you’ll want to keep an eye out for.

Consider these possible negative effects of the keto diet:

1. Keto flu.

One possible, temporary side effect when you start the keto diet is “keto flu,” with symptoms that include vomiting, gastrointestinal distress, and fatigue.

When you stop eating carbohydrates, it comes as a shock to your body, especially if you’re used to eating lots of them, with flu-like symptoms as a result.

● You can reduce the symptoms of keto flu by drinking lots of water, eating potassium-rich foods like avocados and leafy greens, and getting plenty of sleep.

● Also, if you reduce your carbohydrates slower instead of cutting them out all at once, these symptoms may decrease or even stop altogether.

2. Diarrhea.

This symptom occurs when your gallbladder becomes overwhelmed. The reason for this is that your gallbladder is the organ that produces the bile that breaks down the fat in this diet.

● Another potential reason for this side effect is a lack of fiber in your diet, which can occur if you start to cut back on your carb content. Adding more fresh vegetables to increase your fiber intake can help reduce this symptom.

3. Regaining lost weight.

The keto diet is very restrictive, with many experts recommending that you only stick to it for a maximum of 90 days, after which you will follow a more sustainable diet.

● The challenge with this is that often people fall back into their old habits and regain any weight they have lost when they go off the diet.

● Maybe a less restrictive diet that allows a few more carbohydrates would be a better option?

4. Ketoacidosis.

The keto diet can potentially be dangerous for those with type 1 or type 2 diabetes. This is because ketosis can cause ketoacidosis to occur, which is a condition that occurs when the body stores too many ketones.

● Ketones are a byproduct of burning fat, which occurs during ketosis.

● Ketoacidosis can cause your blood to become too acidic, which can cause damage to your liver, kidneys, and brain. While this condition is rare, if left untreated, it can be fatal.

5. Reduction in muscle mass.

You may find that you are not consuming as much protein with this diet as you were before. This could lead to a loss of muscle mass, and therefore a drop in your metabolism.

● Then, if you are not able to burn off as many calories, since your resting metabolic rate is now lower, once you start eating normally, you’re more likely to regain the lost weight.

6. Increased risk of heart disease and diabetes.

The keto diet encourages eating plenty of fruits, vegetables, and lean proteins. However, there will be some who see the words “high fat” and choose to fill their plates with unhealthy fats and bacon. This can increase your risk of developing heart disease and diabetes.

● To remain healthy during any diet, whether that is the keto diet or any other, ensure that you’re eating nutrient-rich foods. This means eating lots of fruits and vegetables, with lean animal proteins, or plant-based proteins like tofu, lentils, chickpeas and quinoa.

There are plenty of reasons why you might want to consider the keto diet if you are looking to lose weight. Just remember that, despite its benefits, there are some potential risks too.

Be safe and take care of yourself. If you have any concerns about the risks of the keto diet, talk to your doctor or look for an alternative that suits your preferences with less risk.