Low-carb diets have been controversial for decades. Some people assert that these diets raise cholesterol and cause heart disease due to their high-fat content. However, in most scientific studies, low-carb diets prove their worth as effective & efficient. There are many health benefits of the keto diet
Here are 10 proven health benefits of keto diets.
Minimal-Carb Diets Reduce Your 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.
The low carb eating leads to an automatic reduction in appetite.
Studies continuously show that when people cut carbs and eat more protein and fat, they end up eating far fewer calories.
Low-Carb Diets Lead to More Weight Loss at First: – Cutting carbs is one of the simplest and most effective ways to lose weight.
Studies revealed 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, hence lowering insulin levels and leading to instant weight loss in the first week or two.
In studies comparing low-carb and low-fat diets, people are restricting their carbs sometimes lose 2–3 times as much weight but without being hungry.
One study in obese adults also 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 of research in 609 overweight adults on low-fat or low-carb diets, both groups lost similar amounts of weight .
A greater proportion of fat loss comes from your abdominal cavity: – 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 West today.
Low-carb diets are amazingly 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.
Triglycerides Tend to Drop Drastically: –
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 .
On the other hand, low-fat diets often cause triglycerides to increase.
Increased Levels of ‘Good’ HDL Cholesterol: – High-density lipo protein (HDL) is often called the “good” cholesterol.
The greater 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 low-carb diets include a lot of fat .
Hence, 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.
Reduced 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.
Some people with diabetes who begin a low-carb diet may need to reduce their insulin dosage by 50% from an immediately effect.
One of the study reveals that in people with type 2 diabetes, 95% had reduced or eliminated their glucose-lowering medication within six months. As it proves that it has many health benefits of keto diet. people following keto diet have good health benefits of keto diet.
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.
. May Lower 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 long.
Effective Against 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
Though a low-carb diet is incredibly effective in treating all five of these symptoms.
Under such a diet, these conditions are nearly eradicated.
Improved ‘Bad’ LDL Cholesterol Levels: – People who have high “bad” LDL are much more likely to have heart attacks.
However, the size of the particles is important. Smaller particles are linked to a higher risk of heart disease, while larger particles are linked to a lower risk.
It turns out that low-carb diets increase the size of “bad” LDL particles while reducing the number of total LDL particles in your bloodstream .
As such, lowering your carb intake can boost your heart health.
Therapeutic for Several Brain Disorders: – Your brain needs glucose, as some parts of it can only burn this type of sugar. That is why your liver produces glucose from protein if you do not eat any carbs.
Though a large part of your brain can also burn ketones, which are formed during starvation or when carb intake is very low. Health benefits of keto diet can be like reduces heart problesm and reduces chances of gaining cancer.
This is the mechanism behind the ketogenic diet, which has been used for decades to treat epilepsy in children who do not respond to drug treatment.
In many cases, this diet can cure children of epilepsy. In one study, over half of the children on a ketogenic diet experienced a greater than 50% reduction in their number of seizures, while 16% became seizure-free.
Very low-carb and ketogenic diets are now being studied for other brain conditions as well, including Alzheimer’s and Parkinson’s disease.