Keto diet benfits

Obesity have become the world's biggest health problems. In fact, most of the world's population live in countries where overweight and obesity kills more people than underweight.

To combat this, many diets have been emerged, few of which are actually backed by research.
The benefits of the ketogenic diet, on the other hand, are well- supported by science.

What is the Keto Diet?

You may have heard of the high-protein, low-carbohydrate Atkins diet. The keto diet keeps carbohydrate levels low, but instead of ramping up the amount of protein in your diet, the keto diet increases the amount of fat. A typical keto diet aims for meals with 75% fat, 20% protein, and 5% carbohydrate. Eating a high-fat diet can still mean eating healthy. Keto diet menu items often include seafood, meat, dairy products, eggs, vegetables, and nuts. With the increased popularity of the keto diet, keto recipes are widely available.

How Does the Keto Diet Work?

It might seem counterintuitive that adding more fat to your diet can lead to weight loss. Normally, your diet is high in carbohydrates, which are broken down into glucose, or blood sugar, for use as energy. As glucose enters your bloodstream, your body releases insulin to store excess glucose as fat. The more carbohydrates, the more glucose. The more glucose, the more insulin, and the more insulin, the more fat.

The keto diet takes advantage of the fact that when your meals are high-fat and low-carbohydrate, there is no insulin spike, and you don't add to your fat reserves. Instead, fat from diet and stored fat are broken down to ketones ("keto" is short for "ketogenic" producing ketones). Like glucose, ketones can be used for energy, keeping your body running without increasing blood sugar or putting on excess fat. The benefits of the keto diet can be huge

Weight Loss

Overall, the keto diet is an excellent way to burn fat and lose weight. Eating fewer carbohydrates suppresses appetite, and studies have shown that keto diet participants eat fewer calories overall because of this. Burning fat for energy can lead to rapid weight loss.

Reduced Blood Sugar and Insulin

Since carbohydrate intake is limited, blood sugar and insulin levels are lowered. This is particularly important for people with type 2 diabetes, which causes a buildup of glucose in the bloodstream. The keto diet can be used to reduce or eliminate the need for diabetic insulin injections.

Reduced Triglycerides

Fat sub-unit molecules called triglycerides normally circulate in your bloodstream. High levels of triglycerides are a significant risk factor in the development of heart disease. In the keto diet, because fat is being burned for energy, the number of triglyceride molecules in the bloodstream decreases, reducing the risk of heart disease.

Improved Cholesterol

"Bad" (LDL) cholesterol is another risk factor for heart disease. Too much bad cholesterol in your bloodstream builds up in your arteries, narrowing them and causing atherosclerosis, a type of heart disease. The keto diet reduces bad cholesterol levels while increasing the level of "good" (HDL) cholesterol in your body.

How to Follow a Ketogenic Diet

• Eliminate carbs: Check food labels, and aim for 30 grams of carbs or fewer per day.
• Stock up on staples: Buy meat, cheese, whole eggs, nuts, oils, avocados, oily fish and cream, as these are now staples in your diet.
• Eat your veggies: Fat sources are high in calories, so base each meal on low-carb veggies to fill your plate and help keep you feeling full.
• Experiment: A ketogenic diet can still be interesting and tasty. You can even make ketogenic pasta, bread, muffins, brownies, puddings, ice cream, etc.
• Build a plan: It can be hard to find low carb meals for when you're on the go. As with any diet, it is important to have a plan and go-to snacks or meals.
• Find what you love: Experiment until you find the ultimate keto diet for you.
• Track progress: Take photos, measurements and monitor your weight every 3 to 4 weeks. If progress stops, try reducing portion sizes slightly.
• Replace minerals: Ketosis changes your fluid and mineral balance. For this reason, salt your food and maybe take electrolytes or magnesium
• Try supplements: To boost the ketogenic process, MCT oil (5–10 grams twice a day) or use coconut oil regularly.
• Be consistent: There is no shortcut to success. With any diet, consistency is the most important factor.

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