As the popularity of the ketogenic diet continues to rise, so does the number of people looking to learn more about it. It’s understandable considering how much hype this way of eating has been getting lately. The keto diet isn’t exactly a new concept but there are some important things you should know about it that might make you think twice before trying it out yourself. Here are ten keto diet facts you should know before going full-on keto.
Low Carb Foods Are Satisfying
- Low carb foods are typically more satisfying than their high carb counterparts. This is because they tend to be higher in protein and fat, which help keep you feeling full longer.
- Studies have shown that a low carb diet can help reduce hunger and increase satiety, both of which are important for weight loss.
- Low carb diets have also been shown to boost metabolism and burn more calories than other types of diets.
Plenty of Fruits and Vegetables
- The keto diet is based on a low-carb, high-fat approach.
- This means you’ll be eating plenty of fruits and vegetables.
- Make sure to choose keto-friendly fruits and vegetables, such as avocados, berries, and leafy greens.
- 5-10 servings of fruits and vegetables per day is a good goal to aim for.
No Weight Loss Plateaus
One of the great things about the keto diet is that you shouldn’t hit any weight loss plateaus. As long as you stick to the plan and continue to eat a high-fat, low-carb diet, you will continue to see results. This is because your body will be constantly burning fat for energy, rather than carbohydrates.
Burning Fat for Fuel
When you’re following the keto diet, your body enters a state of ketosis, which means it starts burning fat for fuel instead of carbs. This has a few benefits including weight loss and improved energy levels, but it also puts you at risk for developing bad breath, constipation, diarrhea and high cholesterol.
It can also be hard to get enough calcium and vitamin D from food sources on the keto diet because most high-calcium or high-vitamin D foods are carb-based like milk or cheese.
Easier Digestion and Regularity
One of the best things about following a keto diet is the positive impact it has on your digestive system. Because keto encourages high-fat, low-carb eating, you’ll find that you’re regular and have less trouble with indigestion. Plus, fats are essential for proper nutrient absorption, so you’ll be getting all the nutrients you need on a keto diet.
Ketosis Reduces Inflammation
One of the most amazing things that the keto diet can do is reduce inflammation throughout the body. This is achieved by reducing the production of pro-inflammatory cytokines and increasing the production of anti-inflammatory cytokines. This reduction in inflammation can lead to a host of other health benefits, including reduced risk of chronic diseases like heart disease, cancer, and Alzheimer’s disease.
Ketogenic Diets Improve Sleep Quality
If you’re looking for a way to improve your sleep quality, you may want to consider a ketogenic diet. This type of diet can offer many benefits, including improving sleep quality. By eating fewer carbs and instead increasing fat intake, the body enters into a state called ketosis. Ketosis is when the body starts breaking down fat and using it as energy instead of carbohydrates. As this happens, cortisol levels drop because they are no longer needed as much by the body which lowers inflammation in the brain. Inflammation has been linked to poor sleep quality so lowering inflammation is one way that a keto diet can help with sleep problems such as insomnia or difficulty falling asleep
Ketogenic Diets Reduce Stress Levels
There’s a lot of talk about the keto diet these days, and for good reason. This high-fat, low-carbohydrate way of eating has been shown to have some impressive health benefits, including reducing stress levels.
Improved Cognitive Functioning and Focus
If you’re on the keto diet, you may find that your cognitive function and focus improve. This is because the keto diet helps to increase levels of ketones in the body, which can then be used by the brain for energy. In one study, people who were on a ketogenic diet for four weeks performed better on tests of mental function than those who were not on the diet.
Healthy Heart Protection
If you’re thinking about trying the keto diet, there are a few things you should know. First and foremost, the keto diet is a high-fat, low-carbohydrate eating plan that can help you lose weight. But the keto diet is also associated with some potential health benefits, including protecting your heart health.