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The Keto diet plan is one of the most popular diet plans around the world today. According to Google, there are over a million people searching for this term online every month. But, why so many people? This was the first question I had on my mind until I did an extensive study on the subject. Later on, I discovered why Keto was so popular. Well, its popularity lies in its uniqueness and its effectiveness not only for weight loss but also for other health-related issues. Generally, the benefits of embarking on a Keto diet plan are many.
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Before we dive into the overall benefits of keto I would like to mention that, a keto diet plan or ketogenic diet is a term implying a high fat, adequate-protein, and a low-carbohydrate diet. This kind of diet forces the body to burn fats instead of carbohydrates. The idea behind this diet is that you get more calories from protein and fat and less from carbohydrates and force the body to go into ketosis ( a normal metabolic process, where the body lacks enough glucose for energy, as a result, it burns stored fats). Below are the 11 benefits of a Keto diet plan.
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1. Helps you lose weight
Ideally, you will need more work for your body to turn fat into energy than it would to turn carbs into energy. This is the reason why a ketogenic diet is the most effective tool when it comes to weight loss. Furthermore, it can help in speeding up weight loss. In addition, because of the high protein content found in this diet, it does not leave you hungry like other diets. In fact, a low carb diet even reduces your appetite. As a result, you will be eating fewer calories while on this kind of diet.
2. Will help reduce depression and anxiety drastically
Several studies indicate that a Ketogenic diet could help reduce the levels of anxiety as well as depression. The keto diet has been around for some time now. It was first introduced in the 1920s to ideally treat people with epilepsy and mental health. According to this study done on mice. It was discovered that the keto diet helped in reducing anxiety levels drastically. The research further indicated that this could have been because of protective brain benefits due to the intake of healthy fats and low levels of sugar. The report further indicated that mice exposed to a ketogenic diet while in utero showed less susceptibility to anxiety and depression as compared to mice born to mothers who were not on the keto diet plan.
3. May lower your blood pressure
Other notable benefits of keto diet plans lie in the ability to lower your blood pressure. In fact, the key to any keto diet plan is to put the body into ketosis. This is done by eating more low carb foods. Low-carb diets are very effective in lowering blood pressure. Furthermore, this will reduce your risk of developing other diseases and help you live longer.
4. May reduces acne
Do you want to look beautiful and have a youthful, smooth looking skin? Then you should try keto. Acne cases are caused by different factors and one such factor is the type of food one eats. Carbs are a major contributor to someone developing acne.
Therefore, by reducing carb intake, you should see a great improvement in the appearance of your skin within a short time. This is why it is not a surprise that a ketogenic diet could greatly improve your skin quality.
5. Keto diet may help in fighting cancer
Many studies indicate that the keto diet may slow the growth of cancerous tumors. Ideally, cancer cells have plenty of insulin receptors on them as a result; this makes them flourish in environments with higher blood sugar and insulin levels. Therefore, if you eat anyhow you may be providing a conducive environment for the cancer cells to grow on. However, if you are on a ketogenic diet, you may still provide enough energy for your body without feeding the tumors.
6. Reduces blood sugar and insulin levels
Low-carb and ketogenic diets are also helpful for people with diabetes and insulin resistance. These conditions affect millions of people around the globe.
7. May protect you against Type 2 Diabetes
Type 2 diabetes is one of the major killers around the world today. Many still struggle with this condition on a daily basis. However, the good news is that a ketogenic diet may help some individuals with this condition by allowing the body to maintain glucose levels at a lower and healthy level. In addition, low carb intake may help in eliminating large spikes in blood sugar, and reducing the need for insulin.
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8. Improve the quality of your sleep
In the short-term, the keto diet may cause interrupted sleep and insomnia. This is because the keto diet is mostly attributed to low levels of serotonin and melatonin. This brings about higher than normal energy levels within an individual. However, in the longer-term, the keto diet can lead to deeper sleep quality. Therefore, those on a keto diet plan will experience a high energy level during the day and deeper and sound sleep during the night.
9. Improves brain functionality
Sugar is well known to boost energy however; it does not keep your brain at its best. A lot of evidence indicates that the brain operates more efficiently on ketones than it does on blood sugar. Ideally, Ketones are meant to fuel the brain in the absence of glucose. Therefore, on a normal diet, the brain gets 100 percent of its energy from glucose while on a ketogenic diet, up to two-thirds of the brain’s energy ideally comes from ketones. Therefore, this is one of the great benefits of a keto diet plan – to improve brain functionality.
10. Reduce cravings
When you control your blood sugar levels, it will be easier to control your cravings. This may also help you go longer without food. This will further help in suppressing your appetite. This may, therefore, help you to practice intermittent fasting with easy. No wonder it is not a surprise that a Keto diet plan is one great tool for achieving your weight loss goals with ease.
11. Will boost your energy levels
The body’s preferred fuel source is glucose from carbohydrates. However, if you reduce carbohydrate intake then your body begins to look elsewhere for its fuel. Therefore, this is the reason why your first few days on a keto diet are extremely difficult for your body. As the body is looking for alternative energy sources, you may start to feel weak, irritated and hungry. However, as the days go and your body becomes accustomed to the change (ketosis) you will have more
Keto-friendly foods to try out on a Keto diet plan
Here are some of the best foods you may eat on Keto!
- Oils (like olive oil, avocado oil, and coconut oil)
- Heavy cream
- Cream cheese
- Coconut, coffee, tea (unsweetened)
- Nuts (almonds, macadamia) and seeds (Chia seeds, Flaxseed, sunflower seeds)
- Low carb veggies
- meat and poultry
Foods to avoid on a keto diet plan
Here is a list of foods and drinks that you will need to avoid on the keto diet
- Whole fruits such as apples, bananas, oranges, grapes, watermelon, peaches, melon, pineapple, cherries, pears, lemons, limes, grapefruits, plums, mango, etc.
- Dried fruits,
- Whole grains,
- Cold cuts/ cold meats
- Chicken nuggets,
- Ice cream,
The benefits of embarking on a keto diet plan are many. Not only can the keto diets improve your cholesterol, blood pressure and blood sugar, but it can also reduce your appetite, boost weight loss and lower your triglycerides. Therefore, if you want to improve your overall health and fitness then you should consider a keto diet. In addition, these tips may help you live a healthy lifestyle in 2019 and beyond!
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