We’ve seen a significant rise in the popularity of keto dieting as of late.
But unlike most diets that don’t do us much (if any) good, keto does work. It’s been proven again and again, and thousands of people from all over the world use it today.
But, what makes keto so different and unique? Well, let’s take a look.
Keto Diet 101: What Is It and How Does It Work?
Despite its name, keto isn’t a diet per se, but rather, an eating strategy where you drastically reduce your carb intake. Usually, that means getting fewer than five percent of your total calories from carbs (which generally comes to fewer than 50 grams per day).
By eliminating carbs, your body enters a state of ketosis where it begins converting dietary and body fat into ketones through a process called ketogenesis.
These ketones (or ketone bodies) become the new primary source of energy for your body in the place of carbs.
Keto Diet Benefits: What Can You Expect To Gain From It?
Keto offers dozens of benefits. Here are the three biggest ones:
1. Reduced Appetite
Research so far suggests that ketogenic dieting effectively reduces appetite. One big reason why that is has to do with the composition of the diet.
The typical keto protocol has you eat lots of high-fat and high-protein foods, alongside plenty of fibrous veggies. Thanks to that, it’s quite common to feel much fuller even on smaller meals and end up eating fewer calories.
2. Greater Weight Loss (At Least Initially)
Cutting carbs from your diet achieves two things initially:
First, it helps the body flush excess water. Second, it makes you deplete some of your muscle glycogen.
That, in combination with the actual fat loss, is enough to help you see some drastic weight loss in the first couple of weeks on the diet.
3. Improved Health Markers
Research has shown that ketogenic dieting improves several health markers, namely:
- It lowers blood glucose levels and insulin levels. This is particularly beneficial for folks with diabetes or prediabetes.
- It lowers blood triglyceride levels, which can be quite beneficial for our health in the long-run.
- It appears to lower LDL (bad) cholesterol, which not only improves our cardiovascular health but also drastically reduces the risk of heart attack or stroke.
Keto Supplements For Maximum Results
For the most part, you don’t need much else aside from solid nutrition. But, some keto supplements have proven themselves to be quite beneficial for us. Two, in particular, are:
1. BHP Salts (Ketone salts)
2. Ketone esters
One notable study from 2017 showed us that ketone supplementation is particularly useful for achieving ketosis more quickly and more efficiently. Another study from the following year found that consuming ketones decreased levels of ghrelin (a hormone responsible for hunger).
So, it appears that ketone supplements are quite beneficial, as they help in two significant ways:
- By allowing us to reach a state of ketosis quicker and start using fat for energy.
- By lowering levels of ghrelin, which makes dieting much more manageable.
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