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Ketogenic Diet Benefits
Health | July 01, 2015
It’s been about 2 years since I was introduced to Keto diet and began to experience and understand it’s benefits. I went in and out of Keto a few times to experiment and learn the workings of this lifestyle. I think that the Keto diet can come across as extreme and is not for everybody, however I have decided to get back on the horse and give it a longer run this time. The number one thing I love about this diet is the amount of sustainable energy it gives me throughout the day. Even though my earn your carbs diet has already been giving me plenty of energy to begin with, it’s still nothing in comparison to being on Keto. It feels like you have more clarity and you feel fresh the entire day, no matter how hard you work. This is the most important reason for me right now, because I have a lot going on and I need to be 100% focused on my work. I can use the extra energy, especially now during the summer when the heat slows me down, I’m excited to turn on the highly efficient fat burning mode and boost my metabolism.
What is a Ketogenic Diet?
The most simple way to describe this diet/lifestyle, a ketogenic diet causes the body’s liver to produce ketone bodies, which results in utilizing fat instead of glucose as a primary source of energy. Restriction of carbs is necessary in order to trigger the ketone bodies production, and the amount of carbs should not exceed 20g a day. The ratio of Fat vs Protein and Carbs is very important.
Generally, the macronutrient ratio varies within the following ranges:
What are the major benefits of Ketogenic Diet?
1. Improvement in sustainable energy production – no more blood sugar crashes that you experience when your body uses glucose as a main source of energy.
2. Decrease in insulin levels – this results in a rapid breakdown of fatty acids. When insulin levels are high as a result of high carb diet, the body’s ability to break down fatty acids is being compromised. Low levels of insulin also supports the release of many useful hormones associated with muscle growth.
3. Reduction of appetite – proteins and fats are quite filling and the ketones somehow seem to negate the sensations that come with cravings.
4. No more water retention – the foods the you eat have diuretic effect on the body. Lowered insulin levels will allow the kidneys to excrete the excess of sodium and promote fast water weight loss.
5. Rapid increase of fat loss – As your body is burning fat as the main source of energy, the metabolism is activated to burn even the most stubborn abdominal fat.
6. Say goodbye to the foggy brain – a diet that is rich in carbs provides too much glucose for he brain, causing it to become foggy and your cognitive functions to be impaired. The Keto diet will help you to think clear and your brain working at it’s full capacity.
7. Better sleep – reduced symptoms related to sleep apnea. No more daytime sleepiness or naps during the day.
8. Oral health – diet rich in carbs often leads to cavities, tooth decay and gum disease. Ketogenic diet improves the oral pH, protecting against oral health issues.
9. No more muscle stiffness or joint pain – Also, if you’ve been wanting to get more flexible, to improve your yoga practice, this diet is going to give you the advantage that you need. Diets that are rich in carbs are known to contribute to stiff muscles and inflammation in joints.
10. Better skin – Recent studies have shown a drop in acne lesions and skin inflammation over 12 weeks.
Here’s a great interview with a lot of information:
There are a lot more benefits to this diet than disadvantages. The first few days (sometimes weeks) can be hard due to “metabolic shift”, if you stick to the rules and avoid the common mistakes however, it can be a very smooth transition. It’s not a diet for everyone since it’s quite strict and can be difficult for some people to adhere to. The only real problem is the risk of developing ketoacidocis – but that’s not a concern if you’re not diabetic. A non-diabetic body keeps the blood sugar and ketone production levels under tight control.
I’ve started my Keto diet a few days ago and will be sharing with you my journey, including recipes and how to jump start the Ketogenic diet and sail smoothly through the transition.
Private Member |
That would be awesom Zuska! That s my fist time trying keto. I need this proming energy level cos this month I have to work in the morning and read for my exams in the evening…But it doean t work so fast.i m still trying to adhere to my macros. Some days I manage, some I fail. I have to weight everything to be sure that I don t exceed the right amount. This is very time consuming. And if I fail a day I cancel the whole effort of previous days, right? Demotivating…!( I have ordered also a device to measure ketones in blood to see in which state I am.. I know I haven t been adapted, cos I don t have energy. On the contrary.. Looking forward for your tips!
Private Member |
uk
This diet is not something I would try myself but I’m glad other people have different opinions. This way I get to read about all sorts of diets without experimenting myself. Good luck Zuzka and everybody else who is going to try this.
Private Member |
moscow, russia
Hi, warriorz! 🙂
This type of diet is not for me at all. I tried low carb diets in the past and it brought more harm to my health than good. O followed the rules!
I know that keto isn’t allowed for diabetics, it can cause death. You should tell about cons too, not onle pros, I think. 🙂
About insulin level. Protein influences on it, more than carbs. There are a lot of studies and articles, for example http://znatok-ne.livejournal.com/55159.html (I know the language isn’t English))) Also insulin level rises only when you’re eating and stay high some time after (then – normal level). When you sleep and between your meals it’s not high plus if you eat enough amout of protein with every meal, 15% calories are used for protein digestion. And brains needs around 75 gr glucose in a day.
This type of diet is not for me at all. I tried low carb diets in the past and it brought more harm to my health than good.
I love carbs, really. All the fruits and grains, sweet potatoes. It gives me energy and satisfies me.) My daily macros intake usually 90-100 gr protein, 50-60 gr fats and 190-220 gr carbs. It helps me to recover after you intense WOs, burn fat and grow muscles.))) I choose healty eating without dancing with tambourine around the campfire. No Offence.)))
Private Member |
lake tahoe, nv, usa
Im not offended. I did say in the post that this diet isn’t for anyone and that it’s not for diabetics. I love carbs too – they are delicious, but they don’t make me feel good afterwards 🙂
Private Member |
toronto, canada
funny you state that this diet is not for diabetics, i switched to this diet for my husband who is type 2 entry level. Sugar free and low carb is what diabetics need. All the keto site /blogs on the internet have had people with type 2 change to this diet with 100% success and no more diabetes drugs.
Private Member |
kraków, poland
Hi, Zuzka! Will you post your daily meal plan? This is will really help to understand Keto diet on practice.
Private Member |
moscow, russia
привет.) почитай об инсулине. http://znatok-ne.livejournal.com/55159.html я написала Зузке большооой комментарий и жду модерации.. ХD
Private Member |
hi Zuska, how can you reach keto in only three days? i tried it before, but always felt like forever to be on Keto… ca you explain it please 🙂
Private Member |
lake tahoe, nv, usa
Yes I will make a post about it 🙂
Private Member |
sydney, nsw, australia
I’d be really interested to find out if you’re experiencing frequent urination in the night while you keto adapt. I believe that’s what happens when your glucose store deplete? It happened to me for about 5 days and was super annoying, but since you’re already on a low carb diet I’d be interest to find out if you still experience that side effect.
Private Member |
Hi Zuska, would you please tell me how to be on Keto only in three days?
Private Member |
Zuska, I would like to ask you what do you eat for breakfast after your workout? Some people do intermediate fasting and they eat directly lunch. I can’t. Firstly cos get hungry. Secondly, you said that we should have some protein after our workout. How much protein is required? Can it be that when our body doesn’t find enough protein, when needed, it breaks down our muscle tissues? Could you clarify this please?
Private Member |
Hi Zuzka,
I would like to ask you if you have some tips for good websites or books that can help beginners to plan ketogenic meals or even have already a 30 day meal plan, something that makes me not spend hours searching and calculating everything by myself. I’ve done already some research since I decided to give this diet a try, but I thought maybe you have already some proofed sites or authors. It would be really helpful! Thanks!
Kate
Private Member |
curitiba, parana, brazil
Hi Zuzka…what amazing coincidence! Yesterday I was reading and researching about Keto Diet! 🙂 I am planning to start following it even being a little more difficult for me since I am vegetarian! I will follow your posts and give a try. Let us see if I can keep following it for a long time to see better results. See you and take care.
Private Member |
I’m on a keto diet myself! 🙂 Thanks for giving this a shoutout.