In this article, we are looking at 10 tried and tested health & wellness advantages and benefits of a ketogenic or low carbohydrate diet, as well as the short and long-term health benefits, of ketogenic and low-carb diet plans.
Some detractors of ketogenic diet plans insist that these types of eating plans increase cholesterol and also create cardiovascular disease because of their high fat and protein requirements.
These types of Low-carb diet plans, also known as a keto diet, have been hotly debated and researched for years since rising to popularity in the mainstream in the mid-2000s.
In many clinical trials run by thousands of researchers over the last 10-15 years, low-carb and ketogenic diet regimens are truly starting to prove their worth as a valuable tool to improve health, lose weight and stay fit over time.
Researchers are verifying the legitimately effective and measurable improvements in personal weight management as well as generally, and sometimes dramatically, improved overall health and fitness.
Read on to find the top 10 health and fitness benefits of low-carb and ketogenic dieting.
Although people know logically that less food with higher nutritive value is the key to weight loss and an effective long-term healthy and balanced diet… the human body takes time to adjust to dietary changes, especially major ones, and this causes people to feel HUNGRY.
The cause of hunger is whats known as homeostasis, the bodies tend to want things to stay the same, regardless of how healthy or unhealthy the condition, which causes the bodies metabolism to kick into panic mode when major dietary changes ( such as traditional low-carb diets) are introduced the body begins to send powerful signals to the nervous system, telling people that they need the SAME OLD “nutrition” from a familiar food source – FAST.
This powerful sensation is called hunger, and it is something that everyone can relate to at one time or another… but it can be especially intense when it comes to changing to a ketogenic or low carb diet, as these diets generally restrict the (up until now) MOST abundant and regular source of energy that most standard diets are based on – carbohydrates.
The dietary restrictions of classical low carb diets tend to create a gnawing hunger sensation that is often the worst reported side effect of traditional low carb dieting and is frequently cited as one of the main reasons why many people feel miserable and eventually give up on a low-carb diet lifestyle.
However, several new studies show that ketogenic diets specifically, when compared with traditional low-carb eating, can actually lead to an automatic REDUCTION in the hunger response and appetite overdrive often associated with standard low carb diets.
Studies consistently show that when people eat fewer carbs while simultaneously consuming MORE protein and healthy fats, they end up eating far fewer calories overall, as well as eliminating hunger and cravings and also LOSING WEIGHT at the same time.
Keto dieters end up eating fewer calories, losing weight rapidly and safely… and actually decrease their normal levels of appetite and hunger.
Consuming a low carbohydrate diet is one of the most effective and proven ways to increase weight loss and sustain weight loss over time as well as improving a myriad of other diet-related health conditions.
A plethora of university and privately funded studies over the last 10 years have shown that people on low carbohydrate diets, also known as ketogenic diets lose weight faster and with less discomfort than those on traditional low-fat, carbohydrate-rich diets, even when the number of calories consumed by both study groups is exactly the same.
One of the primary reasons for this is because low carbohydrate and ketogenic diets act as a diuretic and cause your body to expel excess water, low carbohydrate and keto diets also rapidly reduce insulin levels which decreases insulin sensitivity and can cause rapid initial weight loss in the first couple of weeks on the ketogenic diet.
Many study participants consuming a low carbohydrate ketogenic diet often lose 2 to 4 times as much weight as their traditional diet contemporaries, and they do it all without the side effects of intense hunger experienced by the participants who are consuming a more traditional diet.
When it comes to weight loss – not all fat is created equal, and neither are all diets.
Just as important as the amount of excess fat on your body is where this fat is most pre-dominantly stored on your body, the type of fat that accumulates around a person’s midsection is generally considered one of the most dangerous, and potentially negative health effects causing types of fat.
Having high deposits of fat around one’s midsection is one of the most surefire predetermined factors for long-term negative health consequences.
The two main types of fat in the human body are subcutaneous fat – which lies just directly underneath the skin and provides padding and protection between the skin and the bodies muscular system and internal organs and the second type of fat is known as visceral fat – this is the type of fat which is deeper in the body and tends to gather around one’s internal organs, excess visceral fat causes inflammation, poor circulation, and increased insulin sensitivity… which is one of the fastest ways to end up with a diagnosis of metabolic dysfunction syndrome.
Low carbohydrate ketogenic diets have been shown to be exceptionally effective at reducing this dangerous visceral fat, in particular, causing not only rapid weight loss around one’s waistline and more desirable aesthetic areas of the body but also causing the rapid loss of the most potentially harmful type of fat from one’s body.
Not only does this have relatively rapid effects on one’s metabolism and visible fat levels, but over time can also dramatically reduce one’s risk of heart disease, high blood pressure, stroke, and type 2 diabetes, as well as several varieties of metabolic dysfunction syndrome.
The bad fats in your body that specifically cause many negative health effects over time are known as triglycerides, triglycerides are dangerous to any individual’s health and are directly related to excess adipose tissue or fats being stored on and around the body.
Some of the main causes of elevated triglyceride levels are sedentary lifestyle or lack of exercise, as well as high carbohydrate consumption – particularly when it comes to simple sugars and added sugars like high fructose corn syrup which are common in most off the shelf food products available to the general public.
When people consume a low carbohydrate ketogenic diet they often experience rapid and dramatic reductions in overall blood triglyceride levels.
By comparison, low-fat high carbohydrate diets typically cause an increase in triglyceride levels in the bloodstream.
There are two types of cholesterol in the human body, one type of cholesterol- (HDL) is often called the “good” cholesterol, this cholesterol makes an ideal energy source for the body’s metabolisms’ energy needs, while also keeping any risk of negative health side-effects to a minimum.
The second type of cholesterol is known as (LDL) cholesterol, this type cholesterol is often referred to as the “bad” type of cholesterol and increased levels of LDL are associated with an increased risk of heart disease, type two diabetes as well as a host of other negative health issues.
Research has shown that one of the best and most rapid ways to increase good cholesterol levels, or HDL, in the body is to consume a low carbohydrate diet which includes high levels of healthy fats and proteins from healthy, natural food sources, this type of dieting is also known as the ketogenic diet.
When consuming a low carbohydrate ketogenic diet, dieters tend to increase good cholesterol levels, or HDL, significantly, while dieters who consume low-fat, high carbohydrate traditional diets tend to increase bad cholesterol, LDL, in the bloodstream, and can even see a decrease in good cholesterol in the bloodstream.
Bottom line, consuming a low carbohydrate, high fat, high protein ketogenic diet increases good cholesterol levels, and consuming a high carbohydrate low-fat, low protein diet increases bad cholesterol levels.
There are hundreds of studies that prove the correlation between diet and the onset of early diabetes, as well as the consumption of large amounts of sugars and carbohydrates to the onset of diabetes and adults in later life, is well known that a high sugar high carbohydrate diet is a direct cause of early-onset diabetes in children, as well as the development of diabetes in adults later in life.
By consuming a low-carb diet high in healthy fats and proteins, people can dramatically reduce insulin and sugar levels in the bloodstream, which can dramatically minimize and reduce or in some cases, over a longer period of time, entirely eliminate the symptoms of diabetes.
Individuals who follow a ketogenic diet over a traditional carbohydrate-rich diet who have type 2 diabetes can reduce or eliminate their insulin-controlling medications by up to 95% – often these results are seen within the first 3-6 months of beginning a low carbohydrate ketogenic diet.
For people that are dependent upon medication to regulate insulin and sugar levels in the bloodstream – ALWAYS consult your physician before making any dietary adjustments whatsoever, and follow their advice to the letter as to what adjustments to your medication intake (if any) may be needed.
Pay attention to your doctor, in order to prevent hypoglycemia, a medical condition that can occur if a person is not properly weaned off of insulin and sugar control medications.
People that are concerned about high blood pressure, which is often called hypertension by doctors, often find themselves looking to low-carb ketogenic diets – as this type of diet can significantly reduce high blood pressure or hypertension, and this can likewise dramatically decrease the likelihood of heart disease, strokes, hemorrhages, and kidney failures just to name a few of the potential health effects of hypertension on the body over time.
Ketogenic diets stand out as a remarkably powerful and effective way to reduce blood pressure and prevent hypertension, this stands in stark contrast to high carbohydrate, low protein, or low-fat traditional diets which can in fact increase blood pressure and lead to hypertension over time.
Consuming a low-carb ketogenic diet that is rich in healthy fats and proteins can lower blood pressure and increase circulation and heart and blood health throughout the body.
There’s a medical condition known as metabolic syndrome, this condition is closely connected with a high risk of heart disease and diabetes, as well as dramatically increased odds of stroke or cardiovascular disease.
There are a whole host of symptoms that indicate that one is suffering from metabolic syndrome and these include: high levels of abdominal fat, high blood pressure, high levels of sugar and triglycerides in the bloodstream, and low levels of good cholesterol, or HDL, in the bloodstream.
Consuming a low carbohydrate ketogenic diet that is high in healthy fats and proteins which are derived from clean, natural sources of nutrition has proven to be highly effective in reducing or eliminating altogether the major signs and symptoms of metabolic syndrome.
When consuming a traditional high carbohydrate diet that is low in healthy fats, the human body is relying upon carbohydrates as its primary energy source.
The drawbacks of this are too many to list, but typically include the following: carbohydrates are a quick burn source of energy, they are consumed quickly and need to be replaced rapidly, carbohydrates also cause a heavy strain on the body’s metabolism to burn and process as fuel, after running out of carbohydrates and sugars as a primary energy source, most individuals will feel a significant crash in energy levels, experience a poor mood and irritability and notice a dramatic reduction in productivity and output.
Low-carb ketogenic diets, by comparison, use healthy fats and proteins as the primary source of energy in the body.
The advantage of this type of fuel for the body, (fats), is that it is slow-burning and has a high energy density when compared with carbohydrates, starches, and sugars, by using fat as its primary fuel source the body is able to work longer and harder with less strain on the metabolism and the body’s organs overall.
When consuming a low carbohydrate ketogenic diet rich in healthy fats and proteins, the body begins to produce hormones which are known as ketones, these ketones urge the body to continue to use fat as the primary fuel source for energy, causing a reduction in body fat stores as well as priming the metabolism to burn fat more quickly and efficiently in the future.
The brain is the largest and most important organ in the body, it sustains the rest of the body, and it consumes more oxygen and more direct energy from the bloodstream than any other part of the body.
Typically the brain derives its primary energy from glucose that is produced out of the foods people eat delivered directly into the bloodstream, when consuming a low-carb ketogenic diet the body will produce glucose from protein through the liver.
The brain can, and does, use the above-mentioned ketones for energy, ketones which are produced when consuming a low carbohydrate diet that is rich in healthy fats and proteins.
These ketones are a far superior and much cleaner energy source to be consumed by the brain, which prefers these ketones as a fuel source over any other, and allow for the often reported effects of improved cognition and neurological function when consuming a low-carb hydrate ketogenic style diet.
These positive effects on the brain and on symptoms of mental or neurological degeneration have led to widespread studies on the effects of the ketogenic diet as a potential treatment for epilepsy in children who do not respond to typical drug treatments and therapies.
In many cases a low carbohydrate ketogenic diet can in fact work at alleviating the symptoms of epilepsy, and in some studies over half of the children on a ketogenic diet experiencing a 50% reduction in the number of attacks and seizures they experienced… while nearly 16% of participants became entirely free from seizures over a period of 12 months.
The benefits of consuming a low-carbohydrate ketogenic diet are now being studied around the world as a potential treatment for many other neurological conditions including Alzheimer’s and Parkinson’s disease.
At the same time, there is global research that is ongoing, which proves the validity of a low carbohydrate ketogenic diet on overall mood, improved cognition, and mental function, as well as reports of significantly better mental performance and output in individuals who consume a ketogenic diet.
If you’re looking for a fast, healthy, and safe way to look and feel better, then a low-carbohydrate ketogenic diet might be just what you’re looking for.
The ketogenic diet can improve your cholesterol levels, reduce blood pressure, improve your mood, and increase your energy levels.
There are reams of data and studies available all over the internet, which attest to the efficacy and speed with which a low-carbohydrate ketogenic diet can dramatically impact your health and your appearance.
With more research being published every day showing the overwhelmingly positive health benefits of a ketogenic diet, it may just be the solution you are looking for to finally get into the kind of physical shape and reap the positive health benefits that you’ve only daydreamed about up until now.
If you want to rapidly lose weight and improve your overall health and wellness, then consider the many potential health benefits of including a low-carbohydrate ketogenic diet in your lifestyle.
Originally Published on: InterestArticles.com