The Ketogenic diet (high fat, moderate protein and ultra low carb diet) has been increasingly controversial among the mainstream media.
Some people assert that the Keto diet raises cholesterol and cause heart disease due to their high fat content.
However, in many of the scientific studies, the Keto diet prove its worth as healthy and beneficial.
Here are 8 proven health benefits of the ketogenic diet.
1. Reduces Appetite
Hunger tends to be the worst side effect of dieting.
It is one of the main reasons why many people feel miserable and eventually give up.
However, low-carb eating leads to an automatic reduction in appetite.
Studies consistently show that when people cut carbs and eat more protein and fat, they end up eating far fewer calories.
2. Lose MORE Weight Faster
Cutting carbs is one of the simplest and most effective ways to lose weight.
Studies illustrate that people on low-carb diets lose more weight – faster than those on low-fat diets, even when the latter are actively restricting calories.
This is because low-carb diets act to rid excess water from your body, lowering insulin levels and leading to rapid weight loss in the first week or two.
In studies comparing low-carb and low-fat diets, people restricting their carbs sometimes lose 2–3 times as much weight — without being hungry.
One study in obese adults found a low-carb diet particularly effective for up to six months, compared to a conventional weight loss diet. After that, the difference in weight loss between diets was insignificant.
In a year-long study in 609 overweight adults on low-fat or low-carb diets, both groups lost similar amounts of weight.
3. Fat Loss Comes Mainly From The Belly
Not all fat in your body is the same.
Where fat is stored determines how it affects your health and risk of disease.
The two main types are subcutaneous fat, which is under your skin, and visceral fat, which accumulates in your abdominal cavity and is typical for most overweight men.
Visceral fat tends to lodge around your organs. Excess visceral fat is associated with inflammation and insulin resistance — and may drive the metabolic dysfunction so common in the US today.
Low-carb diets are very effective at reducing this harmful abdominal fat. In fact, a greater proportion of the fat people lose on low-carb diets seems to come from the abdominal cavity.
Over time, this should lead to a drastically reduced risk of heart disease and type 2 diabetes.
And to boot, looking slimmer and sexier.
4. Lower Triglycerides Level
Triglycerides are fat molecules that circulate in your bloodstream.
It is well known that high fasting triglycerides — levels in the blood after an overnight fast — are a strong heart disease risk factor.
One of the main drivers of elevated triglycerides in sedentary people is carb consumption — especially the simple sugar fructose.
When people cut carbs, they tend to experience a very dramatic reduction in blood triglycerides.
And in contrast, low-fat diets often cause triglycerides to increase.
So, takeaway is to get your triglycerides down, low carb, high fat.
5. Higher Level of “Good” HDL Cholesterol
High-density lipoprotein (HDL) is often called the “good” cholesterol.
The higher your levels of HDL relative to “bad” LDL, the lower your risk of heart disease.
One of the best ways to increase “good” HDL levels is to eat fat — and Keto diet include a lot of fat
Therefore, it is unsurprising that HDL levels increase dramatically on healthy, low-carb diets, while they tend to increase only moderately or even decline on low-fat diets.
6. Reduces Blood Sugar and Insulin Levels
Low-carb and ketogenic diets can also be particularly helpful for people with diabetes and insulin resistance, which affect millions of people worldwide.
Studies prove that cutting carbs lowers both blood sugar and insulin levels drastically.
Some people with diabetes who begin a low-carb diet may need to reduce their insulin dosage by 50% almost immediately.
In one study in people with type 2 diabetes, 95% had reduced or eliminated their glucose-lowering medication within six months.
If you take blood sugar medication, talk to your doctor before making changes to your carb intake, as your dosage may need to be adjusted to prevent hypoglycemia.
7. Lowers Blood Pressure
Elevated blood pressure, or hypertension, is a significant risk factor for many diseases, including heart disease, stroke and kidney failure.
Low-carb diets are an effective way to lower blood pressure, which should reduce your risk of these diseases and help you live longer.
8. Helps Eliminate Metabolic Syndrome
Metabolic syndrome is a condition highly associated with your risk of diabetes and heart disease.
In fact, metabolic syndrome is a collection of symptoms, which include:
- Abdominal obesity
- Elevated blood pressure
- Elevated fasting blood sugar levels
- High triglycerides
- Low “good” HDL cholesterol levels
However, a low-carb diet is incredibly effective in treating all five of these symptoms
Under the keto diet, these conditions can all be nearly eliminated.
Are You Ready To Go On a Keto Diet?
If you think you can benefit from the Keto diet, but still unsure about how to start, what to eat or what to avoid, don’t worry you’re not alone! The Keto diet can get confusing and challenging at the start.
So to alleviate your concerns, I need to let you know that there is this little-known Keto diet program called The 28-Day Keto Challenge which will teach you everything you need to know about the Keto diet and guide you through your first month.
Women who have followed The 28-Day Keto Challenge reported reduced Type 2 diabetes symptoms and lower cholesterol levels in a matter of weeks.
Some of these women have also reported losing up to 21 pounds and 2-4 inches from their waist in as little as just 4 weeks on the Keto diet.
What they teach and show you in The 28-Day Keto Challenge are all backed by science.
Check out this video on The 28-Day Keto Challenge now to learn more about how to follow the Keto diet—lose weight and improve your health in the next 28 days.