Going Keto – Why is good for you

A keto diet is an eating plan that focuses on foods that provide a lot of healthful fats, adequate amounts of protein, and very few carbohydrates. The goal is to get more calories from fat than from carbs.

What Is Ketosis

When the body is fueled completely by fat it enters a state called “Ketosis,” which is a natural state for the body.

After all of the sugars and unhealthy fats have been removed from the body during the first couple of weeks, the body is now free run on healthy fats. Ketosis has many potential benefits-related to rapid weight loss, health or performance.

In certain situations like type 1 diabetes excessive ketosis can become extremely dangerous, where as in certain cases paired with intermittent fasting can be extremely beneficial for people suffering from type 2 diabetes.
The diet works by depleting the body of its sugar reserves. As a result, it will start to break down fat for energy. This results in the production of molecules called ketones that the body uses for fuel. When the body burns fats, it can also lead to weight loss.

There are several types of keto diet, including the Standard Ketogenic Diet and the Cyclical Ketogenic Diet.

Top 5 Ketogenic Foods That Can Help You Lose Weight / Keto Diet And Weight Loss / What Is Health

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Keto diets have really come on strong in the past year and a half and for good reason. It’s a great way to not only shed those unwanted pounds quick, but also a great way to get healthy and stay that way.

For those that have tried the Keto Diet and are still on it, it’s more than just a diet. It’s a way of life, a completely new lifestyle.

But like any major shift in our lives it is not an easy one, it takes an incredible amount of commitment and determination.
In this article, we explain the benefits of the keto diet, as well as its risks.

1. Supports weight loss

The ketogenic diet may help promote weight loss in several ways, including boosting metabolism and reducing appetite.

16 Foods to Eat on a Keto Diet

Ketogenic diets consist of foods that fill a person up and may reduce hunger-stimulating hormones. For these reasons, following a keto diet may reduce appetite and promote weight loss.

In a 2013 meta-analysis of 13 different randomized controlled trials, researchers found that people following ketogenic diets lost 2 pounds (lbs) more than those following low fat diets over 1 year.

Similarly, another review of 11 studies demonstrated that people following a ketogenic diet lost 5 lbs more than those following low-fat diets after 6 months.

2. May reduce risk of certain cancers

Researchers have examined the effects of the ketogenic diet in helping prevent or even treat certain cancers.

One study found that the ketogenic diet may be a safe and suitable complementary treatment to use alongside chemotherapy and radiation therapy in people with certain cancers. This is because it would cause more oxidative stress in cancer cells than in normal cells, causing them to die.

A more recent study from 2018 suggests that because the ketogenic diet reduces blood sugar, it could also lower the risk of insulin complications. Insulin is a hormone that controls blood sugar that may have links to some cancers.

Although some research indicates that the ketogenic diet may have some benefit in cancer treatment, studies in this area are limited.

Researchers need to carry out more studies to fully understand the potential benefits of the ketogenic diet in cancer prevention and treatment.

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3. Improves acne

Improves acne

Acne has several different causes and may have links to diet and blood sugar in some people.

Eating a diet high in processed and refined carbohydrates may alter the balance of gut bacteria and cause blood sugar to rise and fall significantly, both of which can adversely affect skin health.

According to a 2012 study, by decreasing carb intake, a ketogenic diet could reduce acne symptoms in some people.

4. May improve heart health

improve heart health

When a person follows the ketogenic diet, it is important that they choose healthful foods. Some evidence shows that eating healthful fats, such as avocados instead of less healthful fats, such as pork rinds, can help improve heart health by reducing cholesterol.

A 2017 review of studies of animals and humans on a keto diet showed that some people experienced a significant drop in levels of total cholesterol, low-density lipoprotein (LDL), or bad cholesterol, and triglycerides, and an increase in high-density lipoprotein (HDL), or “good” cholesterol.

High levels of cholesterol can increase the risk of cardiovascular disease. A keto diet’s reducing effect on cholesterol may, therefore, reduce a person’s risk of heart complications.

However, the review concluded that the positive effects of the diet on heart health depend on diet quality. Therefore, it’s important to eat healthful, nutritionally balanced food while following the keto diet.

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5. May protect brain function

protect brain function

Some studies, such as this 2019 review, suggest the ketones that generate during the keto diet provide neuroprotective benefits, which means they can strengthen and protect the brain and nerve cells.

For this reason, a keto diet may help a person prevent or manage conditions such as Alzheimer’s disease.

However, more research is necessary into a keto diet’s effects on the brain.

6. Potentially reduces seizures

reduces seizures

The ratio of fat, protein, and carbs in a keto diet alters the way the body uses energy, resulting in ketosis. Ketosis is a metabolic process during which the body uses ketone bodies for fuel.

The Epilepsy Foundation suggest that ketosis can reduce seizures in people with epilepsy — especially those who have not responded to other treatment methods. More research is necessary on how effective this is, though it seems to have the most effect on children who have focal seizures.

A 2019 review supports the hypothesis that a keto diet can support people with epilepsy. The ketogenic diet may reduce epilepsy symptoms by several different mechanisms.

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Top 10 ketogenic foods list for keto diet

7. Improves PCOS symptoms

Polycystic ovary syndrome (PCOS) is a hormonal disorder that can lead to excess male hormones, ovulatory dysfunction, and polycystic ovaries. A high-carbohydrate diet can cause adverse effects in people with PCOS, such as skin problems and weight gain.

There are not many clinical studies on the ketogenic diet and PCOS. One pilot study from 2005 examined five women over 24 weeks. The researchers found that a ketogenic diet improved several markers of PCOS, including:

  • weight loss
  • hormone balance
  • ratios of luteinizing hormone (LH) and follicle-stimulating hormone (FSH)
  • levels of fasting insulin
PCOS symptoms

A different review of studies from 2019 found that a keto diet had beneficial effects for people with hormonal disorders, including PCOS and type 2 diabetes. However, they did also caution that the studies were too diverse to recommend a keto diet as a general treatment for PCOS.

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Risks and complications

The ketogenic diet may have a range of health benefits. However, staying on the ketogenic diet long-term can have an adverse effect on health, including an increased risk of the following health problems:

  • kidney stones
  • excess protein in the blood
  • mineral and vitamin deficiencies
  • a build up of fat in the liver

The keto diet can cause adverse side effects that many people know as keto flu. These adverse effects may include:

  • constipation
  • fatigue
  • low blood sugar
  • nausea
  • vomiting
  • headaches
  • a low tolerance for exercise

These symptoms are especially common at the beginning of the diet as the body adjusts to its new energy source.

Some populations should avoid the keto diet, including:

  • people with diabetes who are insulin-dependent
  • people who have eating disorders
  • those with kidney disease or pancreatitis
  • women during pregnancy and breastfeeding

People who take a type of medication called sodium-glucose cotransporter 2 (SGLT2) inhibitors for type 2 diabetes should also not follow a keto diet.

This medication increases the risk of diabetic ketoacidosis, a dangerous condition that increases acidity in the blood.

It is important to discuss any intended diet plan with a doctor, dietitian, or trusted healthcare provider, especially for people who are trying to manage a health problem or disease.

People looking to start the keto diet should seek consultation with a doctor and check if they have diabetes, hypoglycemia, heart disease, or any other health conditions to ensure the keto diet is a safe eating pattern.

Keep in mind that studies on the long-term benefits of the ketogenic diet are lacking. It is unclear whether maintaining this diet over more extended periods is more beneficial than less restrictive healthful eating patterns.

A ketogenic diet restricts or severely limits carbohydrates. However, some carbohydrates provide health benefits.

For a less restrictive dietary approach, people should consume a diet that includes a variety of nutrient-dense, fibrous carbs, such as fruits and vegetables, alongside nutritious protein sources, and healthful fats.

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What I Can and Can’t Eat

What I Can and Can’t Eat

For someone new to Keto it can be very challenging to stick to a low-carb diet, even though fat is the cornerstone of this diet you should not be eating any and all kinds of fat.

Healthy fats are essential, but what is healthy fat you might ask. Healthy fats would consist of grass-fed meats, (lamb, beef, goat, venison), wild caught fish and seafood, pastured pork & poultry’s.

Eggs and salt free butters can also be ingested. Be sure to stay away from starchy vegetables, fruit, and grains.

WHAT I EAT IN A DAY TO LOSE WEIGHT NOOM REVIEW / WHAT IS HEALTH / WEIGHT LOSS DIET TIPS

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Processed foods are in no way accepted in any shape or form on the Ketogenic diet, artificial sweeteners and milk can also pose a serious issue.

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>>>Before you go check more articles below<<<

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5>>>>Keto diet plan and menu for beginners

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7>>>>Food You Can Eat on Keto Diet

8>>>>The Benefits of the Ketogenic Diet

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