8 Proven Keto diet benefits, their side effects and how to reduce them

Most of us want to lose the extra pounds we carry. Have you heard of the keto diet? The keto diet benefits go beyond just helping you lose the pounds. It offers so much more!

More than 20 studies show that this type of diet can help you lose weight and improve your health. Ketogenic diets can also benefit against cancer, diabetes, epilepsy, and Alzheimer’s disease.

This article will tell us about the ketogenic diet, the types, its benefits, and side effects. Read on.

The ketogenic diet explained

The ketogenic diet (keto diet) is a low-carbohydrate, moderate protein, high-fat diet. The Keto diet has certain similarities with the Atkins and low-carb diets.

Undergoing the keto diet means drastically reducing and replacing carbohydrate intake with fat. This reduction in carbohydrates puts the body in a metabolic state called ketosis.

The body is incredibly efficient in consuming fat for energy when this occurs. It also converts food into ketones in the liver that can supply energy to the brain.

Ketogenic diets may cause massive blood sugar and insulin levels to drop. The drop in insulin levels leads to the numerous keto diet benefits, along with elevated ketones.

Types of the keto diet

There are various versions of the ketogenic diet. Some of them are:

• The standard ketogenic diet (SKD): This standard ketogenic diet consists of a very low-carb, high-fat and moderate-protein diet. It is broken down into proportions as 5% carbohydrate, 20% protein, and 75% fat.
• The cyclical ketogenic diet (CKD): The cyclical ketogenic diet comprises of periods of higher-carbohydrate refeeds, such as two high-carb days after five ketogenic days.
• The targeted ketogenic diet (TKD): The targeted ketogenic diet allows the individual to add carbs around workouts.
• High-protein ketogenic diet: The high-protein ketogenic diet is almost the same as the standard ketogenic diet. However, the difference is that the high-protein ketogenic diet involves more protein than the standard ketogenic diet. The ratio is 5% carbohydrate, 35% protein, and 60% fat.

However, the studies have been extensive on the high-protein ketogenic diet and the standard ketogenic diet. Athletes or bodybuilders use cyclic or targeted ketogenic diets as more advanced methods to achieve their goals.

8 Proven Keto diet benefits

• Ketogenic diets aids in weight loss

A ketogenic diet is an efficient way to lose weight and lower disease risk factors. Also, research shows that the ketogenic diet is far preferable to the often prescribed low-fat diet. However, the diet is so full that you can lose weight without counting calories or monitoring your dietary intake.

There are several explanations of why a ketogenic diet is preferable to a low-fat diet, including enhanced protein intake, which provides numerous benefits.

A study published in NCBI found that people on a ketogenic diet lost 2.2 times as much weight as those on a low-fat diet with fewer calories. And also improved HDL cholesterol and triglycerides levels.

The increased ketones, lower levels of blood sugar and increased sensitivity to insulin can also play a vital role in the weight reduction of an individual.

• Keto diet helps those with diabetes

Diabetes is marked by changes in metabolism, high blood sugar, and impaired insulin function. The ketogenic diet can help you lose excess fat, which is closely linked to type 2 diabetes, prediabetes, and metabolic syndrome.

One study found that the ketogenic diet increased insulin sensitivity by a massive 75%. Another test in people with type 2 diabetes reported that 7 out of 21 particulates were able to stop using all diabetes medications because they practiced the keto diet.

• Risks of Heart disease:

The ketogenic diet can reduce risk factors such as body fat, HDL cholesterol, blood sugar, and blood pressure

• Cancer Management:

The keto diet is used to manage different types of cancer and slow growth of tumours

• Alzheimer’s disease:

The keto diet will reduce the symptoms and slow progression of Alzheimer’s disease.

• Epilepsy:

Evidence has shown that ketogenic diets can cause seizures in epileptic children to decrease substantially

• Parkinson’s disease:

One study found the diet helped to improve Parkinson’s disease symptoms

• Combating Acne:

The Lower insulin levels and consumption of less sugar or processed foods may help combat acne

Keto side effects and how to reduce them

• Keto flu:

The primary and most common side effect of the keto diet is the keto flu, and it is usually resolved within a couple of days.

Keto flu causes poor mental and energy performance, high appetite, sleep problems, fatigue, stomach pain, and diminished performance in exercise.

To mitigate that, you should try the first few weeks of a regular low-carb diet. The regular low-carb diet can help the body to burn more fat until you remove carbohydrates entirely.

• Water and mineral imbalance:

A ketogenic diet can also alter the body’s water and mineral balance, so it can help to add extra salt to your meals or to take mineral supplements.

To prevent side effects, try taking 3,000–4,000 mg of sodium, 1,000 mg of potassium, and 300 mg of magnesium per day for minerals.

At least, in the beginning, it’s important to eat until you’re full and avoid restricting calories. A ketogenic diet usually leads to weight loss without deliberate limiting of calories.

CHECKOUT THIS ARTICLE ON FodMap Diets for IBS

TAKE AWAY (SUMMARY)

To people who are overweight, obese, or looking to improve their metabolic health, a ketogenic diet can be perfect.

To elite athletes or those who want to add large quantities of muscle or weight, it may be less desirable.

And, as with any plan, it will only succeed if you are disciplined over the long term and adhere to it.

FAQs on Keto diet benefits, and its side effects