CUSTOM KETO DIET PLAN
The ketogenic diet is a very low-carb, high-fat diet that shares many similarities with the Atkins and low-carb diets.
It involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis.
When this happens, your body becomes incredibly efficient at burning fat for energy. It also turns fat into ketones in the liver, which can supply energy for the brain (6Trusted Source, 7Trusted Source).
Ketogenic diets can cause massive reductions in blood sugar and insulin levels.
BENEFITS OF KETO DIET
The
Ketogenic diet refers to a form of dieting where high fats, adequate protein
and low carbs are consumed. Its aim is to deplete the body's glycogen reserves
so that it relies on fat and protein for energy. The body then undergoes
ketosis, which is a metabolic state in which your liver produces a high number
of ketones as an alternative fuel source for the brain. This form of dieting is
quite popular, with dozens of pictures showing before and after results
circulating all over social media. These are some benefits of the keto diet and
how it may help in achieving your goals.
Weight Loss
Several
studies have shown that people on a high fat, low carb diet burn fat at a
faster rate than those with a high carb, low fat diet. This is primarily
because lower insulin levels caused by the low carb diet (keto), help to remove
excess water from the body. During ketosis, you experience reduced levels of
hunger, which can be extremely beneficial in controlling caloric intake,
promoting overall weight loss. It has been noted that low carb diets are also
effective in reducing visceral fat, primarily stored in the abdominal
cavity.
Mental Performance
The ketones
produced from a low carb diet are a much more efficient source of energy than
glucose. Studies have indicated that they can improve cognitive impairment and
even help with diseases such as Alzheimer's and Parkinson's. The high-fat diet
helps to support the balance of essential omega 3s and omega 6s which are vital
for optimal brain function. Additionally, ketosis is able to boost mitochondria
production and adenosine triphosphate within the brain's memory cells, thereby
improving mental performance and clarity.
Reduced risk of Chronic Disease
A ketogenic diet can boost the body's defense against a variety of conditions. By reducing inflammation, and improving mitochondrial function, it can help to mitigate the risk of developing several chronic diseases. Cancer cells typically possess abnormal mitochondria, which need an increased supply of glycogen. Ketosis allows for normal cells to be fed while starving the cancer cells, as they are unable to utilize the ketones for energy because of their dysfunctional mitochondria.
Improved Blood Pressure
High blood
pressure significantly increases the risk of several diseases and is a leading
cause of deaths worldwide. A low-carb diet has been proven to be more effective
than a low-fat diet in reducing blood pressure. In fact, some claim that it is
just as effective as taking pills. This combined with the weight loss derived
from a ketogenic diet, is sure to vastly improve cardiovascular health and
function.
It has been
proven by numerous studies in the realm of nutrition science, that this form of
dieting can have a very positive impact on your overall health and bodily
function. As long as you can find a way to maintain the discipline, the rewards
are abundant. For those that have not been able to gain many results from
traditional methods, the keto approach is definitely something worth
considering.
Brain Function
A poorly functioning
brain, as you may have already experienced, leads to lessened work
productivity, which in turn means an unhappy boss, lack of job satisfaction,
sugar cravings for energy, and depression. It's a horrible domino effect. The
original ketogenic diet was formulated by Dr. Russell Wilder in the early 20th
century to treat epilepsy. The success rate was phenomenal and it is still used
today to treat epilepsy and other brain disorders. Research also indicates that
ketones are more efficient brain fuel than glucose.
Potential Cancer Benefits
One study showed implementing the ketogenic diet led to a dramatically
increased survival time and slower tumor growth.
It takes the edge off your appetite
When your diet isn't heavy on carbs, you'll find that you don't crave as much food as before. Many people who get on the keto diet are able to fast most of the day, and only eat at mealtimes. They are simply not as hungry as before.
Improved ability to focus
When you choose a regular diet that puts carbs into the body, your brain has to deal with the rise and fall in sugar levels that happens as a result. Inconsistent energy levels can make it hard for the brain to focus. With the keto diet, however, the energy source is constant and consistent. The brain is better able to stay focused.
You feel more energetic
When you are on a regular diet, your body is always on the verge of running out of energy. You need to constantly eat and refuel. With a keto diet, however, the body taps its fat reserves, a nearly unending energy source. The body, then, is able to maintain constant energy levels throughout the day. The result is, you end up feeling a lot more energetic.
How Does the Keto Diet Work?
It might seem counter intuitive 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 whenyour 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.
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 subunit 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.
IMPORTANT: The ketogenic diet is not a free-for-all eat however much cheese or super low-carb fat bomb treats you want diet. If you are eating way more calories than you need, you will not lose weight. So focus on keeping your diet around fatty cuts of grass-fed meat, butter, eggs, avocados, lots of green veggies and cruciferous, and be modest with the keto desserts, dairy, and sweets.
Conclusion
If you're
reading this article now, chances are you are in some sort of pain, whether
physical and/or mental (being overweight, struggling with autoimmune disorders,
thyroid disease, fatigue, brain fog) and want to change. Use this information, don't just skim through it and store
it in the back of your brain and say "that's nice for some people",
motivate yourself to change.
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