- Eight science-backed benefits of going keto


 The ketogenic diet (or keto diet, for short) is a low-carb, high-fat diet that offers many health benefits.

In fact, many studies show that this type of diet can help you lose weight and improve your health (1Trusted Source).

Ketogenic diets may even have benefits against diabetes, cancer, epilepsy, and Alzheimer’s disease (2Trusted Source, 3Trusted Source, 4Trusted Source, 5Trusted Source).

Here is a detailed beginner’s guide to the keto diet.

Keto basics

The ketogenic diet is a very low carb, a 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).

Ketogenic diets can cause significant reductions in blood sugar and insulin levels. This, along with the increased ketones, has some health benefits (6Trusted Source, 7Trusted Source, 8Trusted Source).


There are several versions of the ketogenic diet, including:

  • The standard ketogenic diet (SKD): This is a very low carb, moderate protein, and high-fat diet. It typically contains 70% fat, 20% protein, and only 10% carbs (9Trusted Source).
  • The cyclical ketogenic diet (CKD): This diet involves periods of higher-carb refeeds, such as 5 ketogenic days followed by 2 high carb days.
  • The targeted ketogenic diet (TKD): This diet allows you to add carbs around workouts.
  • High protein ketogenic diet: This is similar to a standard ketogenic diet, but includes more protein. The ratio is often 60% fat, 35% protein, and 5% carbs.

However, only the standard and high protein ketogenic diets have been studied extensively. Cyclical or targeted ketogenic diets are more advanced methods and primarily used by bodybuilders or athletes.

The information in this article mostly applies to the standard ketogenic diet (SKD), although many of the same principles also apply to the other versions.

Ketosis is a metabolic state in which your body uses fat for fuel instead of carbs.

It occurs when you significantly reduce your consumption of carbohydrates, limiting your body’s supply of glucose (sugar), which is the main source of energy for the cells.

Following a ketogenic diet is the most effective way to enter ketosis. Generally, this involves limiting carb consumption to around 20 to 50 grams per day and filling up on fats, such as meat, fish, eggs, nuts, and healthy oils (6Trusted Source).

It’s also important to moderate your protein consumption. This is because protein can be converted into glucose if consumed in high amounts, which may slow your transition into ketosis (10Trusted Source).

Practicing intermittent fasting could also help you enter ketosis faster. There are many different forms of intermittent fasting, but the most common method involves limiting food intake to around 8 hours per day and fasting for the remaining 16 hours (11Trusted Source).

Blood, urine, and breath tests are available, which can help determine whether you’ve entered ketosis by measuring the number of ketones produced by your body.

Certain symptoms may also indicate that you’ve entered ketosis, including increased thirst, dry mouth, frequent urination, and decreased hunger or appetite (12Trusted Source).

Here’s what you will get:

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  • If you’re looking to lose fat then you have to try this brand new custom keto meal plan.

     

    To create this service, certified nutritionists, personal trainers, and chefs united to develop keto meal plans that are effective, convenient, cost-efficient, and enjoyable.

     

    Since their launch in January 2019, hundreds of clients have already transformed their figure and health with the benefits a proper keto diet can offer.

    Speaking of benefits: in this email, you’ll discover eight scientifically-proven ones offered by the keto diet.

    Benefit #1: the keto diet can help you obtain (and maintain!) a healthy weight

    The keto diet is excellent for losing fat and keeping it off. For example, a meta-analysis of 13 randomized controlled trials concluded that:

    “Individuals assigned to a VLCKD [very low carbohydrate ketogenic diet] achieve a greater weight loss than those assigned to an LFD [low-fat diet] in the long term; hence, a VLCKD may be an alternative tool against obesity.”[1]

    What’s more, randomized controlled trials found that the keto diet produces up to three times as much weight loss as a high-carb, low-fat diet.[2-3]

    In other words, if you want to lean down but are sick and tired of failing your weight loss attempts, the keto diet may be the key to a slim figure

    Benefit #2: the keto diet boosts brain function

    When going keto, most people experience an improvement in their brain function and mental clarity.[4-5]

    The keto diet supports your brain in various ways and for various reasons. A major reason is that ketosis enhances mitochondrial functioning. [6]

     

    Researchers believe ketosis stimulates the formation of new mitochondria in your brain, especially in your hippocampus. [7] This aids your mental clarity, memory, and energy levels.

    Benefit #3: the keto diet can help manage or even reverse diabetes

    Many studies show minimizing carb intake benefits people with diabetes. In fact, the keto diet was the standard diabetes treatment before the discovery of injectable insulin. [8-9]

    Consider the following:

    Research published in Annals of Internal Medicine found that when type 2 diabetics went low-carb for two weeks, they improved insulin sensitivity by up to 75%. [10]

    And another study involving 21 individuals with type 2 diabetes found that seven of them could stop their diabetes medication within 16 weeks of going keto. [11]

    Benefit #4: the keto diet reduces heart disease risk

    While saturated fat and cholesterol are often alleged to clog arteries, these compounds do not cause heart disease. [12-14]

    That’s good news for keto dieters because this eating style loads up on high-fat foods such as eggs, nuts, and bacon.

    In fact, the keto diet reduces heart disease risk for four main reasons. The keto diet: [15-18]

    ü Stimulates weight loss

    ü Elevates levels of the “good” HDL cholesterol

    ü Decreases blood triglycerides levels

    ü Reduces blood pressure

    Benefit #5: the keto diet boosts mental well-being

    The keto diet benefits various mental disorders and conditions. For example, research shows the keto diet: [19-22]

         ü Has an antidepressant effect

    ü Improves the behavior of children with autism

    ü May stabilize mood in bipolar disorder patients

    ü Has cured one case of schizophrenia

    Benefit #6: the keto diet can be therapeutic for various neurological diseases

    These include Alzheimer’s, ALS, Parkinson’s disease, infantile spasms (West syndrome), and epilepsy. [23-26]

    Benefit #7: the keto diet may prevent and fight some types of cancer

    Most cancer cells rely on glucose as fuel, which is why keto diets may help prevent and fight the disease.

    For instance, when in-vitro cancer cells only receive ketones and fat for energy, they often die. [27]  Plus, various studies show the keto diet helps fight brain cancer. [28-29]

    Benefit #8: the keto diet can improve gut health and bowel disorders

    Many bowel diseases are the result of gut pathogens and infections, both of which rely on glucose for energy.

    By minimizing your carb intake, you stave off these infections and pathogens. That’s how going keto diet can improve gut health and treat bowel disease.

    Impressive, don't you agree?  And if you're ready to reap the benefits, you can get your customized keto meal plan for the price of just three movie tickets.

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     SUMMARY

    The keto diet is a low-carb, high-fat diet. It lowers blood sugar and insulin levels and shifts the body’s metabolism away from carbs and toward fat and ketones.

    In other words, by claiming your custom meal plan today, you have nothing to lose and a lot to gain (except for fat!). 

     

    So, if you want to enhance your health and figure while eating tasty meals you'll look forward to, click here to get your custom keto meal plan. 

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    Aubrey J Porter                                   

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