Losing weight has always been a constant challenge for many. Among the most received dietary programs that can effectively help you manage your weight and also certain conditions, the keto diet is becoming more and more popular.
Ketogenic also known as keto diet is a low carbohydrate diet where the source of calories come from protein and healthy fats instead of the usual carbohydrates.
Keto diet is not only for those who want to lose weight, but it can also help people who have cardiovascular diseases, epilepsy and even those who have serious acne problems.
But as with any other types of diet, it helps that you consult your doctor and you know what to expect with this type of diet.
Once you start with your keto diet, you will experience the following symptoms:
1. Keto Flu
As your body withdraws from carbs intake, the body undergoes certain changes.
From burning glucose, it now shifts to burning fats which results in having the keto flu. Most people experience having nausea, irritability, dizziness, and headaches.
Can you avoid having keto flu?
Definitely. Once you have finally decided that this is the best diet program for you, take it slowly by having a low-carb diet first instead of jumping into the keto diet right away. Stay hydrated and eat healthy fats.
2. Weight Loss
Depriving the body with carbs leads to losing weight. This actually holds true for most low carbs diet.
Imagine having the keto diet where you go all out no carbs. The body goes through ketosis which uses protein and fats as the main source of fuel and the ketones that are produced in the liver. As a result, you will start losing weight
3. Mental Clarity
The body enters a ketosis state once you start with the diet which helps in producing good amounts of GABA or gamma-aminobutyric acid acting as a neurotransmitter in your brain.
This results in relieving pain, reducing stress and anxiety and eventually helps in achieving mental clarity.
On top of having mental clarity, the keto diet also gives benefits to the brain which include:
- Adults who are at risk of having Alzheimer’s disease see improvement in memory
- Improved function of the brain
- Provides relief for those who have been constantly suffering from migraines
4. More Energy
When you eat carbs, they are converted into sugar which is known as glucose eventually giving your body the energy boost it needs.
But before that, the body needs insulin in order to move the sugar molecules from the blood to your body cells. This process alone will require body energy.
With a keto diet, the body uses healthy fats and your body will now rely on fat stores for energy instead of energy-consuming and draining carbs. You can avoid spiking levels of blood sugar as the body enjoys a constant stream of energy.
5. Appetite Reduction
One of the most challenging things for people who want to lose weight is managing their appetite, which to be honest is why I love the keto diet because it curbs my appetite.
With ketones suppressing ghrelin, the so-called “hunger hormones”, the body experiences an increase of cholecystokinin which will make your body feel full.
Appetite reduction enables you to go long periods without craving for food.
6. A Good Amount Of Fat Comes From Your Abdominal Cavity
With the keto diet, the body has to rely on healthy fats instead of carbohydrates, this explains why people who follow the keto diet lose more fats specifically visceral fats compared to people doing a low-fat diet.
By having a low-carb diet, the insulin level is decreased which then leads to a rapid loss in weight in just a matter of first to two weeks. The body
7. Triglycerides Tend To Drop
In addition to losing body weight as well as body mass, one of the beneficial effects of a ketogenic diet is it also reduces the level of triglycerides which is a type of fat found in the blood.
With just your regular carb intake, your triglycerides increase as the body makes use of them for energy. High triglycerides increase the risk of having heart disease.
8. Reduces Your Insulin and Sugar levels
Keto diet means you are moving away from foods that have a high content of sugar. These foods contain starches in them which are then converted into glucose or sugar molecules.
As you focus your diet on more protein-based foods and healthier fats, the body experiences steady blood sugar levels and there is a reduction in insulin levels.
9. May Lower Blood Pressure
The ketogenic diet has a significant impact on blood pressure. When a person is overweight, there is a high level of blood pressure which is not good for health.
Once you start your keto diet, you will experience rapid weight loss, low insulin level and reduction in appetite, ketogenic diet then reduces blood pressure.
What happens if you are on a keto diet and your blood pressure is still increasing, there might be a few things that are happening within the body.
First is that your body adapting to the keto diet is increasing your level of stress resulting in higher blood pressure or it can be brought about by genetics that results in high sodium intake.
10. Improves Bad Cholesterol
When people have low carb intake, the body produces fewer triglycerides which is responsible for increasing HDL cholesterol levels or also known as good cholesterol.
However, for some people following a keto diet, they may experience an increase in LDL cholesterol which is bad cholesterol.
That is why the diet is not 100% appropriate for everyone.
Prior to deciding whether the keto diet is indeed for you, you need to talk with a doctor to discuss which among the diet options is suitable for you.
Ketogenic diet sure has a lot of benefits especially when it comes to losing weight and managing health conditions. But at the end of the day, every person is different.