A diet with high-fat content, less carbohydrate, and sufficient protein is called a Ketogenic diet. In children, this is used as a medicine for epilepsy. The ketogenic diet includes low-carb Vegetables, Fish, Avocado, Meat, Eggs, Cheese, etc. Earlier, it was not considered as a healthy food by some people due to heavy fat content. But these are also healthy and beneficial diets.
10 Health Benefits of Low-Carb Diet are as follows:
Weight loss
Low card diets have been conclusively shown to be more effective and faster than a low-fat diet for weight loss. Low card diets reduce insulin levels allowing us to blow up our stored body fat more easily. They reduce hunger leading us to eat less. They may even create a metabolic advantage, that burn more calories.
Improve Blood Glucose
The supply of energy to tissues from our food is at the center of our metabolism and the main part of this is the regulation of our body glucose. The increased levels of insulin or sugar experienced by many people during the day are due to the consumption of high GI or highly processed carbohydrates that result in a sudden increase in blood sugar levels and response to insulin.
This reduces our blood sugar levels quickly and that often leaves us with low energy levels when we consume fewer carbohydrates. A low carb diet leads to improved HbA1c, reduces the dependence on medication, and can even lead to suspension or remission of diabetes. According to a study, 95% of diabetic patients who started using low carb and Ketogenic diet reduced their medication in six months.
Improves Cardiovascular Risk Markers
A low-carb diet improves many of the markers associated with heart disease. Low carb and Ketogenic diets improve HDL levels. They also improve LDL particle size. Ketogenic and low carb diet often increase the LDL levels but as they are fluffy and have a large particle size, damage the arteries to a lesser extent. They also reduce the triglyceride levels in our body which are produced in the liver due to excessive consumption of carbohydrates.
Reduces inflammation
Excessive consumption of highly processed carbohydrates evokes our immune response in the form of inflammation. If the food we take contains processed carbohydrates, it may lead to chronic inflammation which can damage DNA leading to cancer. According to a study, a Ketogenic diet is considered a complementary treatment to people who are taking chemotherapy for cancer.
Improves brain function
Brain use ketones as an energy source and many people sense the improvement of concentration by the use of a Ketogenic diet. Initially, the use of a Ketogenic diet leads to increased sleep but increases daytime energy levels and concentration. Treats epilepsy, Parkinson’s disease, Alzheimer’s disease, and many sleep-related problems.
Improves skin health
A low carb diet has the ability to alter gut bacteria which results in acne. A low carb diet contains high fat which increases sebum production. This excessive production of sebum results in acne.
Improves health in women
An endocrine disorder named polycystic ovarian syndrome causes enlarged ovaries with cysts, irregular periods, and fertility problems. Low carb and Ketogenic diets have the ability to reduce the occurrence of PCOS and also the treatment. It is recommended to women who are breastfeeding, people who have kidney failure, porphyria, etc.
Reduce your appetite
Dieting is the way chosen by many people to reduce weight. But the major side effect of dieting is hunger. But low carbs are the ones that reduce appetite but also decrease weight. According to a study, cutting carbs reduces appetite.
Effective against metabolic syndrome
A cluster of symptoms like abdominal obesity, elevated blood pressure, elevated fasting blood sugar level, high triglyceride, low HDL cholesterol which may increase the risk of stroke, heart diseases, diabetes. Consumption of a low-carb diet reverses the metabolic syndrome within four weeks.
Reduce harmful Abdominal fat
Subcutaneous fat and visceral fat are the two main types of fat. The fat accumulated under the skin is called subcutaneous fat whereas, fat accumulated in the abdominal cavity is called visceral fat. Excess visceral fat is correlated with inflammation and insulin resistance may lead to many health problems. A low-carb diet is productive in reducing abdominal fat. Reduce in fat results in decreased risk of heart diseases.
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