With so many different diets, supplements, workout regimes, fads, phases and trends within the world of losing weight and fat loss, it can be a challenge knowing where to begin and what route to take.
I recall the day I started researching how to lose weight – it looks me weeks to get my head around everything and decide which nutrition plan I should try first! But, eventually, after many years of trial and error – and trying most diets out there – I realised that for me (like millions upon millions of others), the ketogenic diet was the best way for me to lose weight but not lose my mind at the same time!
But why are ketogenic diet so beneficial? What advantages do they have over other diets created to induce weight loss? Are they really as effective as is made out on the World Wide Web?
In today’s article, we will find out…
Eight reasons why you should opt for a ketogenic diet
1) Appetite reduction: Reducing food and calorie intake will almost always cause several (temporary) side effects, the worst of which is typically hunger. When I dieted for the first time, I couldn’t quite believe how hungry I was. I had no idea how it felt to deprive my body of food, so it came as a shock! If you’ve ever felt dieting-induced hunger, then it’ll not come as a surprise to you that hunger is the primary reason why people quit dieting. However, consuming a diet low in carbohydrates will – in most cases – lead to a rapid reduction in both appetite and hunger. Studies have shown that those who reduce their carb intake, while at the same time increase protein and fat, eat fewer calories.
2) Rapid weight loss: There are no two ways about it – reducing carbs is one of the quickest ways to lose weight and reduce body fat levels. There many studies that show those on low-carbohydrate diets experience quicker and great weight loss when compared with those on low-fat diets – even if those on low-fat diets are consciously restricting calories. Why does this happen? Because low-carb diets will help to flush excess water from your system rapidly and lower insulin levels; the combination of which will typically result in speedy weight loss.
However, it must be pointed out that after around six months of dieting, there are no significant differences between the rate of weight loss when low-carb and low-fat diets are compared.
3) Triglycerides reduction: Triglycerides are molecules of fat that are circulating in your blood. According to the latest research, those with higher levels of triglycerides after fasting (i.e. when waking up in the morning after a night’s sleep) have increased risk of heart disease.
So where do carbs fit in? Well, sedentary people who consume high levels of carbohydrates – particularly fructose – will often have elevated triglycerides levels. However, when they reduce carb consumption, they will typically experience a sharp decrease in blood triglycerides.
Low-fat diets do not have the same effect on triglycerides as low-carb diets; In fact, they often will increase blood levels of this fat molecule.
4) Good cholesterol: According to research, the greater your levels of ‘good’ HDL (high-density lipoprotein) cholesterol relative to your levels ‘bad’ LDL (low-density lipoprotein) cholesterol, the less risk of heart disease. Therefore, the aim of anyone seeking to improve heart health (or avoid issues in the future) is to have high levels of HDL cholesterol. How can this be done? Eating a low-carb, high-fat diet is one way to do this. Although eating a low-fat diets can increase HDL, commonly they will not increase HDL anywhere near as much as a diet low in carbohydrates (and high in fat).
5) Bad cholesterol: Those with high levels of LDL are far more likely to suffer from heart attacks. However, it is not only the overall levels of LDL in the bloodstream that matters but also the size of the LD particles. The smaller the particles are, the greater the risk of heart disease.
According to several studies, low-carb diets have a positive impact upon ‘bad’ LDL cholesterol by both reducing the levels in the bloodstream and increasing the particle size. Therefore, a low-carb approach to dieting can work wonders for your heart health.
6) Deceased insulin and blood sugar: There is a wide array of research that backs up the positive effects a diet low in carbs can have in those who suffer from diabetes and insulin resistance. Studies have shown that reducing carbohydrate intake decreases both blood sugar and insulin resistance in quite drastic fashion.
A low-carb diet can even reduce or completely eliminate the need for insulin. One study suggests that some people with diabetes who embark upon a low-carb diet need to reduce their insulin dosage by up to 50% almost straight away. Another piece of research on those with type-2 diabetes found that within six months of commencing a low-carb diet, over 90% had decreased or stopped their insulin dosage.
Of course, it must be said that if you’re a diabetic, then you must consult a medical professional before starting on a form of diet or insulin dosage reduction.
As you can see, there are a plethora o advantages to ketogenic diets. However, from speaking to clients, it is apparent that many are unsure where to start as the types of food that can be consumed is reduced. The best thing I can advise if you are struggling to know what to eat or what meals to prepare is to get hold of the best ketogenic cookbook you can find – it’ll be a godsend if you’re keen to get stuck into a ket diet, but aren’t sure where to begin!
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Have a great day!