Benefits of the Ketogenic Diet

Posted by ngnutra on May 23, 2018

Benefits of the Ketogenic Diet

Maybe you’ve seen it on the front page of your favorite website or maybe your friend keeps mentioning that she is doing it. What exactly is this Keto craze that has been sweeping the Internet and social media off of its feet? Let’s take a look at the benefits of the Ketogenic Diet.

What is the Ketogenic Diet?

The Ketogenic Diet is a way of eating that focuses on increasing healthy fats while reducing the amount of carbohydrates you eat on a daily basis. The goal of this diet, aside from your personal fitness goals such as weight loss, is to have the body cease using glucose and begin relying on ketone bodies as fuel. Since the body can use protein to create glucose, protein consumption is moderate on the Ketogenic Diet.

A by-the-book way of following Ketogenic Diet would have your daily macronutrients consumption looking like this:

Healthy Fats:  80%
Lean Proteins:  15%
Carbohydrates:  5%

As a beginner, you wouldn’t be expected to immediately jump into this way of eating. Rather, it’s a gradual process of cutting out carbohydrates and eating more healthy fat sources.

Why? Why are millions of people trying the Ketogenic Diet? Outside of weight loss, the benefits of the Keto Diet extend into overall health and wellness.

Benefits of the Ketogenic Diet

Fat Loss

Let’s address the most popular benefit of the Ketogenic Diet: fat loss.

Several studies have demonstrated the ability of the Ketogenic Diet to effectively promote a healthy weight loss and many experts recommend it as a long-term strategy for weight management.

One study published in Experimental & Clinical Cardiology focused on obese subjects who were also diabetic. These subjects managed to successfully lose weight and keep it off. What’s more, the symptoms of their diabetes decreased while their insulin sensitivity increased. (1-2)

The success of the Keto Diet when it comes to fat loss makes it applicable to athletes or those who need to cut weight such as boxers or bodybuilders. Instead of going through potentially dangerous procedures to drop weight for a sport, athletes can utilize the Ketogenic Diet to be competition-reader all year round.

Supports Lean Muscle

While the Ketogenic Diet may not be ideal for gaining monster size, it certainly helps you achieve a lean and cut look. More importantly, it helps to protect lean muscle gains. Since your body will be utilizing ketone bodies as a fuel source, you don’t have to worry about protein breakdown (catabolism) in order to provide energy to the body.

The implication here is that you can build solid lean muscle without the extra fat weight. There’s no need for bulking and then cutting. (3)

Cognitive Boost

One surprising benefit of the Ketogenic Diet is that it significantly improves the health of your brain. Ketone bodies are a very effective fuel source for your brain that do not produce cellular waste the way carbohydrates and glucose do.

Ketone bodies have also been linked to a decreased risk in age and lifestyle-related brain diseases such as Alzheimer’s and dementia. (4, 5)

Conclusion

Are you on the Ketogenic Diet? What benefits have you noticed since you started? Would you like to try the Ketogenic Diet? What concerns do you have? Let us know in the comments below!

References

  1. Dashti, MD PhD, et al. Long-term effects of a ketogenic diet in obese patients. Exp Clin Cardiol. 2004 Fall; 9(3): 200–205. PMCID: PMC2716748.

 

  1. Antonio Paoli. Ketogenic Diet for Obesity: Friend or Foe? Int J Environ Res Public Health. 2014 Feb; 11(2): 2092–2107. PMCID: PMC3945587

 

  1. Adams, J. H., Koeslag, J. H., (1989), Glycogen Metabolism And Post-Exercise Ketosis In Carbohydrate-Restricted Trained And Untrained Rats. Experimental Physiology, 74 doi: 10.1113/expphysiol.1989.sp003236.

 

  1. Noh HS, Lee HP, Kim DW, Kang SS, Cho GJ, Rho JM, Choi WS. A cDNA microarray analysis of gene expression profiles in rat hippocampus following a ketogenic diet. Brain Res Mol Brain Res. 2004 Oct 22;129(1-2):80-7.

 

  1. Lee J, Bruce-Keller AJ, Kruman Y, Chan SL, Mattson MP. 2-Deoxy-D-glucose protects hippocampal neurons against excitotoxic and oxidative injury: evidence for the involvement of stress proteins. J Neurosci Res. 1999 Jul 1;57(1):48-61.

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