Keto Diet Work with Significant Benefits
When lesser carbs are consumed in a day, the body eventually runs out of fuel. It can quickly utilize that usually takes 3 to 4 days. After that, the body starts to break down protein and fat for energy that results in weight loss, and the whole process is called ketosis. There is a great need to know that a well-balanced keto diet plan effort is made in order to cut back most on the carbohydrates that are easy to digest such as simple sugars and white bread, bakery items, etc. if you are following a ketogenic diet, keto for beginners free diet guide is here. However, you are allowed to get the following benefits:
Increases the ‘Good’ Cholesterol Levels
HDL or High-Density Lipoprotein levels are increased while following a keto diet. However, it is ironic enough to say that a low-carb or ketogenic diet is one of the best ways to increase the HDL levels that also help prevent heart diseases and strokes.
Controls the ‘Bad’ Cholesterol
High LDL or low-Density Lipoprotein levels are also directly associated with the increased risk of cardiac diseases. There is a great need to know that eating low-carb reduces the LDL level in the blood. In this way, it directly correlates to the improvement of your heart health.
Lowers the Triglycerides
Keep in consideration that the triglycerides are nothing but fat molecules, and it is a fact that higher triglycerides levels lead to a high risk of heart diseases. However, a low-carb diet or high-fat diet is an excellent way in order to reduce the triglyceride levels.
Insulin Management
It is fascinating to know that a low-carb is also best for controlling the insulin levels as well as lowering the spikes of blood sugar levels. There is a great need to know that the well-balanced ketogenic diet also serves as a naturally effective treatment of type 2 diabetes as a metabolic disorder.
Lose the Surplus Water Weight
Do you know that we carry an extra burden of weight in terms of stored water? It happens especially if we are dehydrated. However, if you are also planning for a fast weight loss, you can easily shed extra pounds in the form of water weight with this diet.
Prevent the Metabolic Syndrome
It is essential to keep in consideration that metabolic syndrome is a set of risk factors that significantly puts the body at the risk of conditions such as stroke, diabetes, heart disease, etc. however, a low-carb diet is responsible for reducing the risk factors that cause metabolic syndrome. Furthermore, it is also considered one of the most significant ways to prevent cardiovascular diseases. Many people with gluten intolerance feel a disturbance in their stomach while following this diet because they don’t know the difference between gluten intolerance and celiac disease. Click the link for Gluten sensitivity vs. Celiac disease.
Disadvantages of the Ketogenic Diet
Adaptation/Adherence Issues
In the initial phase of the ketogenic diet, it becomes challenging to adhere to it. The body has been accustomed in order to acquire the energy from the carbohydrates as well as there is also a sudden shift to a low-carb diet that causes difficulty in adaptation. Keep in consideration that this adaptation might be from 1 – 2 weeks.
Adverse effects on health
There is a great need to know that a high-fat diet regimen for sustaining ketosis may also have a long-term effect on health. Bear in mind that high-fat and low protein/carbohydrates foods can put you at an increased risk of heart ailments.
Keto Diet Plan
Before getting on a ketogenic diet, there is a great need to know about what-to-eat and what-to-not-eat. Keto diet food list includes:
- Eggs
- Mushrooms
- Cheese
- Sour cream
- Salted butter
- Pork rinds
- Greens/Vegetables
- Olive oil
- Grilled Chicken
- Chicken broth
- Fatty fish
- Bacon
- Beef
- Nuts
- Avocado
In order to follow the keto diet, there is a need to be consistent and patient. You should avoid deviating from the keto diet plan and cheating during the diet regimen. Moreover, avoid going above a 15% calorie deficiency or access.
