There are tons of studies on low-carb diets, which always end up to be better than the other diets they are compared to. Low-carb diets are excellent for losing weight as well as improving the health. Therefore, let’s take a look at the 10 benefits of the keto and low-carb diets.
The Top 10 Benefits Of The Ketogenic Lifestyle
1. Low-Carb Diets Supress Your Appetite
When you start to eat low-carb you will instantly supress your appetite. It is scientifically proven that when people eat more protein and fat, they actually consume less calories. Therefore, you will eat less without even trying.
2. You Will Lose More Weight On a Low-Carb Diet
Researches show that low-carb diets are more effective for losing weight than low-fat diets because the low-carb diets eliminate the excess water from the body and lower the levels of insulin. This is when the kidneys start to remove the excessive amount of sodium, which leads to rapid weight loss in the initial two weeks. These diets are most effective in the first half year because people after that tend to go back to their previous eating habits. That is the reason why you should regard this diet as a long-term diet and as a lifestyle.
3. A Big Amount of the Fat Loss Comes From the Abdomen
Our body has different types of fat stored which is under the skin and in the abdominal cavity. The abdominal fat actually surrounds our organs and that can cause insulin resistance and inflammation which is one of the main causes for metabolic dysfunction. Low-carb diets can effectively lower the amount of abdominal fat and in that way reduce the risk of getting a disease.
4. Triglycerides Go Down
Triglycerides are fat molecules.
Triglycerides are actually fat molecules that are found in the blood and when their levels are high we are at a higher risk of having a heart disease. The low-carb diets lower the triglycerides in the blood because carbs are the main drivers of the high levels of triglycerides.
5. Higher Levels of HDL Cholesterol
The good cholesterol (HDL) is a lipoprotein that carries the cholesterol in the blood. When the levels of HDL are high you will have a lower risk of getting a heart disease. When you eat healthy fats you increase the HDL levels and the low amount of carbs lowers the triglyceride levels which as we mentioned earlier are also a risk for a heart disease.
6. Reduced Blood Sugar
The carbs we eat are broken down in the digestive tract into simple sugars and like that they enter the bloodstream and cause high blood sugar levels. Then, our body responds with insulin, a hormone that tells the cells to bring the glucose in the cells and store it or burn it. Healthy people don’t have issues with the blood sugar spike, but those who have insulin resistance have difficulties to bring the blood sugar in the cells. This causes type 2 diabetes. You can keep the issue under control if you cut the carbs you eat.
7. Blood Pressure Goes Down
Hypertension or high blood pressure imposes risks for heart disease, kidney failure, stroke, etc. You can lower your blood pressure if you change your diet to low-carb because many studies prove the effectiveness of these diets on the health.
8. Diets Low in Carbs Are the Best Treatment Against Metabolic Syndrome
The metabolic syndrome manifests in different symptoms and is linked with the risk of heart disease and diabetes. Here are some of the symtoms:
- High blood pressure
- Low HDL levels
- Abdominal obesity
- Raised fasting blood sugar levels
- High triglycerides
However, you can reverse those symptoms if you start a low-carb diet and prevent type 2 diabetes and heart disease.
9. Low-Carb Diets Improve the LDL Cholesterol
The LDL or the bad cholesterol is a protein that carries the cholesterol in the blood. Those who have high levels of LDL cholesterol have higher chances of getting a heart attack. Recent studies show that the type of LDL is important too because they are not the same. The size of the particles matters because those with small particles have a higher risk of a heart disease, and those with large particles have a lower risk. Diets that are low in carbs are actually excellent in turning the LDL particles from small to large, as well as reducing the number of those particles that float in the bloodstream.
10. Low-Carb Diets Can Help Few Brain Disorders
One part of the brain burns only glucose, which is why the liver produces glucose from the protein we eat if we don’t eat any carbs. However, a larger brain part burns ketones which are formed when we eat low amount of carbs or when we starve. The keto diet is based on high amount of fat and is used for treating epilepsy in children who don’t react to drug treatments.