How A Keto Diet Gives 50% Better Results Than A Normal Low-Fat Diet
The keto diet has been credited with improving overall health of the body. Originally designed to treat epileptic seizures in children, the keto diet has been used for hundreds of years to great benefits.
It has recently gained more attention owing to its use in weight loss, reversal or diabetes and other metabolic conditions.
In this article we will focus on some of the main benefits of being on a ketogenic diet.
Keto Diet Boosts Metabolism And Reduces Appetite
Several studies have shown that eating fat-rich, medium-protein, and low-carb foods keeps you feeling full and lowers satiety hormones.
A 2013 study showed that individuals on a keto diet lost 1-5 kg more than those on low-fat diet.
Besides lowering satiety, the keto diet also improves metabolism and reduces appetite. These factors together promote healthy weight loss.
Keeps the skin healthy and radiant
A huge benefit of being on a keto diet is a balanced and happy gut.
Eating high-carb, processed foods on a regular basis could lead to spikes in blood sugar levels resulting in an imbalance of gut bacteria.
This has a direct implication on skin conditions like acne. A keto diet involves eating a lot of probiotics and low-carb foods. This maintains gut health and ensures smooth and radiant skin.
Has a positive effect on PCOS
Polycystic Ovary Syndrome (PCOS) is a condition that is characterized by excess male hormones and irregular periods in women.
Although more research is needed to establish a strong association, the keto diet has been shown to reduce the symptoms that results from PCOS.
Some of them include:
- Boosts weight loss
- Reinstating hormone balance
- Improved insulin levels.
The keto diet has also shown to reverse other metabolic conditions like type 2 diabetes and fatty liver.
Improves focus and mental clarity
Several studies including one published in 2019 showed that the keto diet has protective and strengthening effects on the brain and nerve cells.
Hence, the keto diet is being researched for its possible benefits in the management of neurodegenerative disorders like Alzheimer’s disease.
Protects the heart
Keto diet significantly lower levels of total cholesterol, low-density lipoprotein (LDL), or bad cholesterol, and triglycerides, and an increase in high-density lipoprotein (HDL), or "good" cholesterol.
All these are risk factors for heart disease.
Hence the keto diet protects the heart by reducing markers associated with heart conditions.
Reduces epileptic seizures
Several studies have shown that ketosis can reduce seizures in individuals with epilepsy.
In fact, the ketogenic diet was first designed as a way to manage epileptic seizures in children.
A 2019 review study noted that ketosis or the ketogenic diet reduces the symptoms of epilepsy.
Other studies have also shown that ketosis can reduce epileptic seizures in individuals who have not responded to other types of treatment.
Before embarking on any major diet it is important to fully understand the pros and cons.
Ketogenic diet requires severely restricting carb intake. This is particularly hard in India!
On an average Indians consume 1058 kcal of carbs per day- which is around 200 kcal more than the recommended intake.
Completely withdrawing and restricting carb intake immediately may lead to side effects like keto flu.
Phase out the carbs gradually. Constantly track the carb intake to ensure that you are not crossing the line too much.
And more importantly, ensure that you are eating nutrient-dense foods rich in micronutrients and fibre.