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10 Health Benefits Of Keto Diet

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Benefits Of Keto Diet
Benefits Of Keto Diet

Keto diet has gained a lot of attention these days, as it has been a game-changer for many of us through the battle of weight loss. Also, studies revealed that the benefits of keto diet are amazing, which makes people like it more.

As known, keto-diet is consuming food rich in fat, rich in protein, and nearly zero carbs.

Since all our attention was directed towards losing weight, we ignored the other keto diet benefits hiding for us.

For many years, fats were avoided like the plague by billions around the world.

As we blamed it for several health issues as obesity, heart diseases, high cholesterol levels, and many others.

As an essential part of our diet, fats have the highest amount of calories per gram as 1 gram of fat contains 9 calories compared to 4 calories for each gram of both carbohydrates and proteins.

Therefore, cutting fats as much as possible to reduce weight seems to be the right choice. As the dietary guidelines for Americans year 1977 advised reducing weight and relieve other problems.

Although their suggestion is right to some extent especially for trans and unsaturated fats other fats turned out to be a crucial building block in our health and body functions; hence, its role is not limited to energy supply.

In this article we will discuss what is keto diet benefits:

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Health Benefits Of Keto Diet;

Essential for hormonal balance:

Polyunsaturated fatty acids (omega-3,6) intake increases the docosapentaenoic acid level in addition to progesterone level.

Therefore, the keto diet is associated with lower risk of anovulation as the probability to consume omega 3 and 6 is higher than in a regular diet.

On the other hand, other studies have proven that consuming healthy fats can increase the release of hormones responsible for appetite suppression.

This thing which makes you feel satisfied all day when going on a ketogenic diet.

Anti-Inflammatory effect and immunomodulation:

Generally, fat consumption as saturated and trans fats are inflammatory food that triggers inflammation.

But polyunsaturated fatty acids, especially (omega-3,6) have strong effects on the immune system.

 First, omega 6 increases cytokines that raises an immune response against infections, while omega-3 antagonize omega 6 effect and suppresses inflammatory mediators..

 For that reason, omega-3 possesses a strong anti-inflammatory effect which is beneficial for several autoimmune diseases.   

So, studies found that diets high in monounsaturated fatty acids reduce inflammation in patients with metabolic syndrome.

This explains why following the Mediterranean diet and keto diet significantly lower inflammatory markers in their blood. (1)

Increase physical performance:

If you were an athletic person, keto diet is just the best for you.

Fats play an important role, especially in athletes’ health and performance. As we mentioned before, it is the densest source of calories compared to carbs and proteins.

In athletes, studies found that fat, or glycogen depletion causes fatigue. Besides, fat stores are important in association with glycogen for protein resynthesis to avoid the loss of muscle mass, which has a huge impact on an athlete’s performance. (2) 

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Improve body Metabolism:

Since carbs and glucose have a high-glycemic index, their ingestion causes the metabolism to slow down.

Otherwise, healthy fats good on keto diet have low-glycemic-index. These foods cause subjects on high-fat-diet to have a faster metabolism and therefore burn extra calories. –(4) (5)

Decrease appetite:

High fat intake in keto diet can decrease appetite significantly.

As many studies have proved that specific fat types MCT and LCT increase Cholecystokinin (CCK) secretion (satiety hormone) and decrease gastric emptying and therefore shuts brain hunger centers.(3)

Lower cholesterol level:

Eating healthy fats like omega-3 may not lower LDL. Instead, they raise HDL levels that lower atherosclerosis levels and heart attack risk

Other healthy fats as monounsaturated fatty acids and polyunsaturated fatty acids improve blood cholesterol levels

Nevertheless, stay away from trans and saturated fats as they hold the highest risk of raising cholesterol blood levels.  

Help vitamins absorption:

On a keto diet?? Cheer up.. because later you may not need all the vitamin supplements you take.

Fat consumption is crucial for absorbing fat-soluble vitamins (A, D, E, and K).

Furthermore, fats also act as stores for these vitamins in the liver and fat cells and release vitamins slowly when needed. (6) 

Benefits of keto diet for diabetes:

Normally, insulin acts as a vehicle to deliver sugar inside the cell so that it can use it as an energy source, in type 2 diabetes the cell sensitivity to insulin is low.

Check out diabetic diet for type2.

Therefore, cellular sugar uptake decreases leaving blood sugar high in a case called insulin resistance.

A number of studies have shown that inflammation is the root cause of insulin resistance, other studies suggest that diets with high unsaturated fatty acid content (keto diet) increase insulin sensitivity as it fights inflammation. (7)   

Keto diet benefits for brain:

Many of keto diet followers reported their mind became sharper after 1 week of starting keto diet.

Not surprise, as reducing sugar and carbs intake makes inflammation levels in the body drop, allowing your mind to become clearer and focus easily.

Reduce Cancer Risk: 

For several years, we believed that diets rich in fats increase the risk of certain types of cancer.

Yet, recent studies suggested that diets rich in MUFAs monounsaturated fatty acids suppresses carcinogenic effects. (8)

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Fats are like any other nutrients, have their own benefits and risks.

Nevertheless, benefits of keto diet for weight loss are guaranteed while having all the benefits we mentioned above, watch out for the fats you are having on your meal and try as much as you can to include the healthy fats instead of the saturated ones present in junk foods.