Why is the ketogenic diet beneficial to your health —keto diet for women
A keto diet is a way of eating that emphasizes foods that are high in healthy fats, moderate in protein, and low in carbohydrates. The goal is to consume more fat calories than carbs.
The diet works by causing the body’s sugar reserves to be depleted. As a result, it will begin to break down fat in order to generate energy. This causes the body to produce molecules called ketones, which it uses as fuel. The body’s ability to burn fats can result in weight loss.
The Standard Ketogenic Diet and the Cyclical Ketogenic Diet are two different forms of keto diets.
We’ll go over the advantages and disadvantages of the keto diet in this article.
1. Aids in weight loss
Weight loss may be aided by the ketogenic diet.
can help you raise your metabolism and reduce your hunger in a variety of ways.
Ketogenic diets consist of foods that fill you up and may help you lose weight by lowering hunger-stimulating hormones.
Over the course of a year, researchers discovered that persons who followed ketogenic diets lost 2 pounds (lbs) more than those who followed low fat diets, according to 13 distinct randomized controlled trials.
Similarly, a review of 11 research found that participants who followed a ketogenic diet lost 5 pounds more after 6 months than those who followed a low-fat diet.
Learn the differences between a keto and an Atkins eating plan in this article.
2. Helps with acne
A keto diet is an eating plan that focuses on foods that provide a lot of healthful fats, adequate amounts of protein, and very few carbohydrates. The goal is to get more calories from fat than from carbs.
The diet works by depleting the body of its sugar reserves. As a result, it will start to break down fat for energy. This results in the production of molecules called ketones that the body uses for fuel. When the body burns fats, it can also lead to weight loss.
There are several types of keto diet, including the Standard Ketogenic Diet and the Cyclical Ketogenic Diet.
In this article, we explain the benefits of the keto diet, as well as its risks.
Acne can be caused by a variety of factors, including nutrition and blood sugar levels in some people.
Eating a diet high in processed and refined carbs can disrupt gut bacteria balance and cause blood sugar levels to fluctuate dramatically, both of which can be harmful to skin health.
According to a report published in 2012,
a ketogenic diet can help some people with acne concerns by lowering their carb intake
3. Has the potential to reduce the risk of certain cancers.
The ketogenic diet has being studied to see if it can help prevent or perhaps treat some malignancies.
According to one study
According to the ketogenic diet may be a safe and effective supplemental treatment for persons who are undergoing chemotherapy or radiation therapy for certain cancers. This is because it would cause cancer cells to experience more oxidative stress than normal cells, causing them to perish.
A more recent study was conducted.
because the ketogenic diet lowers blood sugar, it may also lessen the risk of insulin problems. Insulin is a blood sugar-controlling hormone that has been linked to several malignancies.
Despite the fact that some study
According to a reliable source, the ketogenic diet may offer some advantages.
.4. It has the potential to improve heart health.
When following the ketogenic diet, it is critical to consume nutritious foods. According to some studies, consuming healthy fats like avocados instead of unhealthy fats like pig rinds can assist improve heart health by lowering cholesterol.
A review from 2017
Studies of animals and humans on the keto diet revealed that some persons had lower levels of total cholesterol, low-density lipoprotein (LDL), or bad cholesterol, and triglycerides, as well as higher levels of high-density lipoprotein (HDL), or “good” cholesterol.
Cholesterol levels that are too high can raise the risk of cardiovascular disease. As a result of the keto diet’s cholesterol-lowering effects, a person’s risk of heart problems may be reduced.
The review, however, came to the conclusion that
The favorable benefits of nutrition on heart health are dependent on the quality of the diet. As a result, it’s critical to eat nutritious, well-balanced foods when on the keto diet.
5. It has the potential to protect brain function.
According to certain research, such as this 2019 review , ketones produced during the keto diet have neuroprotective properties, meaning they can strengthen and protect brain and nerve cells.
As a result, a keto diet may aid in the prevention or management of illnesses such as Alzheimer’s disease.
However, additional research into the effects of a keto diet on the brain is required.
6. Has the potential to reduce seizure frequency.
A keto diet’s fat, protein, and carbohydrate ratio changes how the body uses energy, resulting in ketosis. Ketosis is a metabolic state in which the body burns ketone bodies as a source of energy.
Ketosis, according to the Epilepsy Foundation, can help patients with epilepsy, especially those who haven’t responded to previous treatments. More research is needed to establish how helpful this is, but it appears to help children with focal seizures the most.
A look ahead to 2019
The concept that a keto diet can help persons with epilepsy is supported by Trusted Source. The ketogenic diet may help with epilepsy symptoms in a variety of ways.
7. Helps with PCOS symptoms
Excess male hormones, ovulatory dysfunction, and polycystic ovaries are all symptoms of polycystic ovarian syndrome (PCOS), a hormonal condition. Skin issues and weight gain are common side effects of a high-carbohydrate diet in patients with PCOS.
The ketogenic diet and PCOS are the subject of few clinical investigations. Over the course of 24 weeks, five women were studied in a 2005 pilot A ketogenic diet improved multiple markers of PCOS, according to the researchers, including:
Fasting insulin levels of luteinizing hormone (LH) and follicle-stimulating hormone (FSH) in weight loss hormone balancing ratios
According to a different assessment of data by 2019 a keto diet can help persons with hormonal diseases like PCOS and type 2 diabetes.
On a keto diet, what foods may I eat?
What Can You Eat on a Ketogenic Diet?
Seafood and fish
Vegetables with a low carbohydrate content.
Nuts, seeds, and healthy oils are all good for you.
Cottage cheese and plain Greek yogurt
On a Keto Diet, What Can You Eat?
Dairy products with a high fat content.
Yogurt from Greece.
Vegetables that are non-starchy and fibrous.
On a keto diet, what foods should you avoid?
On the Keto diet, you should completely eliminate the following foods:
Vegetables that are high in starch
Fruits with a lot of sugar.
Yogurt with added sugar.
Soda and fruit juices are popular beverages.
In any form, honey, syrup, or sugar.
Chips and crackers are a great snack.
What is a keto fruit?
Avocados are a nutrient-dense, keto-friendly fruit. Avocados are commonly referred to and used as a vegetable, but they’re actually a fruit…. Watermelon. Watermelon is a refreshing and hydrating fruit that is simple to incorporate into a ketogenic diet. Strawberries, lemons, tomatoes, raspberries, peaches, and cantaloupe are among the fruits and vegetables available.
Is Chicken Keto Approved?
Although the keto diet is recognized for its high fat content, protein also plays an important role. Chicken is a wonderful protein source. It’s also high in Vitamin B3, Vitamin B6, phosphorus, and selenium, among other vitamins and minerals. For keto dieters, chicken is a good option.
Is it okay to consume milk when on a keto diet?
Drinks to Stay Away From on the Keto Diet
Dairy milk is similarly heavy in carbohydrates, so avoid it.
What is the greatest type of alcohol to drink when on a keto diet?
Wine and light beers are also low in carbohydrates, with 3–4 grams per serving. Rum, vodka, gin, tequila, and whiskey are all carb-free alcoholic beverages. Furthermore, light beer and wine have a low carb content.
Can I drink coffee while on the keto diet?
Coffee is another keto-friendly beverage that is practically calorie- and carb-free. It can be served hot or cold, much like tea ( 5 ). Coffee includes caffeine, which may help to speed up your metabolism. It also contains chlorogenic acid, a polyphenol antioxidant that may help you lose weight ( 6 ).