Top 5 Benefits of the Keto Diet
The Keto diet has taken us by storm, and here are 5 Top Benefits of the Keto Diet for you to consider. If you are new to the Keto Diet or are considering a lifestyle change, these benefits might just be the catalyst you need to hear.
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5 Top Benefits of the Keto Diet
If you are new to the Ketogenic diet, you are probably weighing the benefits of the Keto diet. While some have a hard time following this lifestyle, it has been a popular option for a multitude of years. It was first introduced years ago to help manage medical conditions (1), now many people jump into a Keto lifestyle for weight loss, other health benefits, and to maintain weight loss (2). Below are some of the top benefits that are most often lauded when discussing a Keto diet plan.
If you’d like to learn more about the Keto Diet check out Best Keto Resources for Newbies.
Easier Weight Loss on the Keto Diet
One of the most popular reasons that individuals stick to a Ketogenic diet program is weight loss (3). With fewer limitations, the Keto diet is easier for many to follow. While you are still on a strict low carbohydrate program, you can still enjoy foods that are rich in flavor and full of good fats, which means you stay satiated for long periods of time.
A Keto diet plan generally limits you to under 20-25 net grams of carbohydrates per day. This includes any or all added sugars, regular breads, some vegetables, and many fruits. In the beginning, it may be tough to find a favorite substitution, and you may miss the foods that you’ve enjoyed for years; however, after a few weeks, your body no longer craves the carbs that you are used to eating. This results in a much easier process for losing weight.
I have shared some great substitutions that make that initial process easier to manage. Check out our Keto Cheesy Breadsticks, Mini Cheesecakes, Keto Peanut Butter Cookies, and Cheeseburger Soup.
Weight Loss on the Keto Diet
Another very popular benefit of the Keto diet plan is that weight loss seems to come at a faster rate initially (4), which is a fantastic boost. By removing sugars and carbohydrates from your diet, your body is forced to burn fat for energy, which is called a state of Nutritional Ketosis. The process of changing your body’s tank of fuel from being a “sugar burner or carb burner” to a “fat burner” is a huge benefit to following a Ketogenic lifestyle. As your body burns fat for energy, it seems as if your body transforms before your eyes. This is especially helpful for those who have large amounts of weight to lose.
Save some money by using our tips for Eating Keto on a Budget!
It Can be an Excellent Diet for Type 2 Diabetics
Type 2 Diabetes is a disease that has grown in numbers in the last few decades. By removing the sugars and carbohydrates from their diet and following the Keto plan, a person may experience losing weight and lower glucose numbers (5).
While the Keto diet is not a cure for Type 2 Diabetes, it can be an excellent tool for possibly both losing weight and lowering daily glucose readings (6). A Ketogenic Diet will have to be followed long-term as there is no cure for Type 2 Diabetes.
Type 1 Diabetics Have Different Challenges
Since Type 1 Diabetes (7) is an autoimmune disease that attacks your pancreas and you have to rely on insulin to live I would suggest talking to your doctor before starting any kind of lifestyle change. Both my husband and oldest daughter have type 1 Diabetes, so I do understand the challenges that come along with it and how Type 1 is completely different than Type 2 Diabetes. You may have to be much more mindful about fluctuating blood sugars, adjusting insulin, and checking blood sugars more frequently as you reduce the number of carbs you are eating.
Aids with PCOS symptoms
One of the more common causes of infertility in women is PCOS. Poly Cystic Ovarian Syndrome causes a multitude of struggles outside just fertility. For women who have been diagnosed with PCOS, there may be significant benefits (8) to following a Keto diet.
By following a Ketogenic diet plan, many women with PCOS find they can shed weight quickly and maintain weight loss when they have been unable to do so in the past. This diet many help women with PCOS improve their fertility, optimize their cholesterol levels, and normalize their cycles (9).
Great for Brain Function
There have been many studies (10) that state a diet rich in healthy fats is excellent for brain function. The Keto diet is just one example of a way to work on improving brain function. It is also known to help with depression, anxiety, and some other mental health struggles. Improved brain function will often help make symptoms of anxiety less of a struggle to cope with on a regular basis.
As you begin following the Ketogenic diet program, you’ll want to weigh the benefits of the Keto diet in your life. Although many individuals may struggle initially while their bodies are regulating a new way of eating, the results of this diet plan make it worth it. For most, the weight loss and long-term health benefits far outway the sacrifice of reducing carbohydrates when following a Ketogenic lifestyle.
(1) History of the ketogenic diet, 11/2008, Wheless, James, National Library of Medicine, https://pubmed.ncbi.nlm.nih.gov/19049574/#:~:text=To%20mimic%20the%20metabolism%20of,treatment%20its%20use%20declined%20dramatically
(2) Diet Review: Ketogenic Diet for Weight Loss, Harvard T.H. Chan School of Public Health, https://nutritionsource.hsph.harvard.edu/healthy-weight/diet-reviews/ketogenic-diet/
(3) Diet Review: Ketogenic Diet for Weight Loss, Harvard T.H. Chan School of Public Health, https://nutritionsource.hsph.harvard.edu/healthy-weight/diet-reviews/ketogenic-diet/
(4) Diet Review: Ketogenic Diet for Weight Loss, Harvard T.H. Chan School of Public Health, https://nutritionsource.hsph.harvard.edu/healthy-weight/diet-reviews/ketogenic-diet/
(5) How the Ketogenic Diet Works for Type 2 Diabetes, Cherney, Kristine, 6/27/23, https://www.healthline.com/health/type-2-diabetes-ketogenic-diet
(6) How the Ketogenic Diet Works for Type 2 Diabetes, Cherney, Kristine, 6/27/23, https://www.healthline.com/health/type-2-diabetes-ketogenic-diet
(7) Type 1 Diabetes, Mayo Clinic, https://www.mayoclinic.org/diseases-conditions/type-1-diabetes/symptoms-causes/syc-20353011
(8) Women with PCOS on keto diet may see improvements in fertility, Endocrine Society, 9/7/2023, https://www.endocrine.org/news-and-advocacy/news-room/2023/women-with-pcos-on-keto-diet-may-see-improvements-in-fertility#:~:text=The%20keto%20diet%20is%20a,and%20normalize%20their%20menstrual%20cycles
(9) Women with PCOS on keto diet may see improvements in fertility, Endocrine Society, 9/7/2023, https://www.endocrine.org/news-and-advocacy/news-room/2023/women-with-pcos-on-keto-diet-may-see-improvements-in-fertility#:~:text=The%20keto%20diet%20is%20a,and%20normalize%20their%20menstrual%20cycles
(10) Is the Keto Diet Good for You?, Gotter, Ana, 1/24/24, Medical News Today, https://www.medicalnewstoday.com/articles/319196#5-may-protect-brain-function
Great Keto Recipes:
Keto Cheesy Ranch Chicken & Broccoli
It is pleasantly surprising to know that you can still enjoy eating food rich in flavor but low in carbohydrate intake when you do the keto diet program. I am struggling to find the best program for me in order to achieve my desired weight. I am a heavy eater, and going on a typical diet just like everyone will definitely give me a hard time. I will totally take into consideration trying the keto diet since I don’t want to sacrifice not eating food with such savory taste just to lose weight. I want to enjoy and at the same time, remain healthy and achieve my goal.
My husband and I want to lose weight, so I wanted tips and advice on doing that in a healthy way. I didn’t know you lose weight at a faster rate when you’re on a keto diet. I’ll have to keep that in mind and find a program or coach that can motivate my husband and me when we’re struggling, thanks to this post!
You’re so welcome! If you are considering starting keto, this may help you. https://kaseytrenum.com/guide-getting-started-keto/