The health and fitness industry is rapidly evolving. Many new diets and fitness programs are coming to the market, aiming to help people achieve their fitness goals, and one of the most popular is the keto diet. Many people who love the keto diet claim that it helps in weight loss and getting a toned body, and due to this, people are jumping into keto head first!
But the question remains, who is a keto diet good for? The simple answer is… basically everyone. Generally speaking, the keto diet focuses on cutting out carbs and refined sugars and focusing on healthy fats and proteins, which is a huge step up from the standard American diet.
What IS the Keto Diet?
Before we start, let’s talk about what exactly the keto diet is. A keto diet is a low carbohydrate, high fat diet that transfers your body into a ketosis state, which increases your body’s fat-burning ability. When you consume any food, your body produces insulin and glucose. Glucose is the substance that your body uses as a primary source of energy and due to this, the fats get stored.
Generally, on a high carbohydrate diet, the body uses glucose, but when you seriously reduce the carb intake and focus on healthy fats instead, your body goes into ketosis. Ketosis helps you survive when the carb intake is low. In this state, the breakdown of fats happens in the liver, which produces ketones. This is the main goal of maintaining a diet.
If you want to learn more specifically about the keto diet, then you should consider reading Keto Answers. This is a great book by Anthony Gustin, which explains everything about the keto diet in an easy way.
So now that we know what the keto diet is, let’s talk about WHO should use it.
Who Should Use Keto Diet
Like we said above, the keto diet is a healthy lifestyle for basically everyone. Thousands of people claim that they’ve got amazing results by following the keto diet. Over the years, it’s gained a lot of popularity as an effective weight loss program. While weight loss is a facet of the keto diet, it also could play a major role in disease prevention and treatment.
So, while anyone can benefit from keto, it may specifically help people dealing with certain illnesses and conditions:
This is the most obvious one. The keto diet is very effective at helping people who are overweight burn excess body fat. Thanks to carb reduction, your body learns to burn fat as fuel instead. On top of that, the keto diet has been shown to reduce your appetite and help you manage food cravings. Thanks to this, even though you’re eating high fat foods, you’re probably eating fewer calories!
However, if you DO still experience cravings, then there are many keto-friendly dishes you can prepare. If you’re looking for some great keto friendly foods, check out Keto Comfort Foods. Written by Maria Emmerich. This book has a lot of amazing keto-friendly recipes to help you manage any craving.
2- Type 2 Diabetes
According to some studies, maintaining the keto diet for one year can reverse diabetes. It was also found that, if done properly, then it can result in drastic weight loss up to 30 pounds. Considering type 2 diabetes is largely caused by being overweight, this can help manage the disease. The keto diet also helps you manage your insulin needs, and may in fact help lower your insulin resistance.
Obesity is a little different than simply being overweight. Obesity has been linked to dozens of deadly diseases and conditions, like diabetes, heart disease, and more. According to a study published in the Endocrine journal, people with obesity who follow low carb diets are likely to lose more weight than individuals who are on a traditional calorie-restricted diet. It is also very effective in preserving the lean mass during the weight loss journey. Apart from this, for all the people whose BMI (Body Mass Index) is more than 40 or have insulin resistance, the keto diet is very useful at helping you reset and refresh your metabolism. Losing excess body weight will lower your risks of developing other deadly conditions down the line!
4- Metabolic Syndrome
Metabolic syndrome is a group of conditions that makes your body more prone to different health problems, such as high blood pressure, diabetes, strokes, and so on. As per some studies, it was found that keto diet can help people with metabolic syndrome in losing weight. It can shed more body fat as compared to the regular diet.
4- Alzheimer’s Disease
In February 2013, the Neurobiology of Aging journal published a study in which they mentioned that older adults that have a high risk of Alzheimer’s experienced improved memory functioning after following the keto diet for six months. There are many top professionals who say that a low carb diet such as the keto diet can reduce brain aging and help with Alzheimer’s disease.
5- Polycystic Ovary Syndrome
Women with PCOS are more likely to struggle with obesity and diabetes, that’s why some health practitioners recommend the keto diet. Some women even report that keto helps their PCOS symptoms.
6- Bipolar Disorder
The keto diet also helps in stabilizing your mood, which is why many people with bipolar disorder swear by it. Some studies, done by the Neurocase journal, show that following the keto diet shows better results and can work more effectively than traditional medication.
Things You Should You Know Before Starting The Keto Diet
While it’s true that the keto diet is incredibly useful at helping people lose weight and manage certain health conditions, there are some common side effects that happen to many people when they first start the diet.
Luckily, most of these side effects are short term and easy to treat!
1- Keto Flu Is Common
When you start your keto journey, you might get what people call the “keto flu.” The keto flu is common and happens with many people, but it doesn’t last forever and when you come out the other side, you’ll feel stronger than ever.
There are two main reasons behind the keto flu:
- When you switch to keto, your body energy levels deplete, which results in headaches, nausea, and other symptoms. As your body gets used to burning fat for fuel, you’ll start feeling better!
- The keto diet might make you use the bathroom a little more frequently, which may cause dehydration. Drink lots of water to help get through it!
2- It Could Affect Your Workout
During the first few workouts, you might feel a decrease in your strength. This happens because of the sudden change of fuel (carbs) that your body is used to burning. Don’t panic! Soon your body will adjust itself to the new fuel. Things will get back to normal and your strength levels will be restored.
If you feel that your energy is completely drained, then you can use a pre-workout like UCAN Performance. This is a keto-friendly pre-workout drink that will give you amazing power without affecting your keto diet plan.ullamcorper mattis, pulvinar dapibus leo.
3- You May Experience Bad Breath
Bad breath, or Dragon breath, is very common while on the keto diet. This bad breath is the result of ketones and excessive consumption of protein. Many people face this issue in the first few weeks of following the keto diet. As you change your fuel source to fats, your body produces ketones. They are released in-breath and due to this, you experience keto breath or bad breath. This seems to be a bigger issue with people who follow a dirty keto diet, or a diet with unhealthy fats and too much protein.
4- Keto Varies By Person
Before starting the keto diet, understand that keto varies by person. And it is not a fixed formula for losing weight. Everyone’s body is different. Some people get results faster while some people have to wait a little. So if you don’t see results within the first weeks, then don’t worry about it. Just stick to the diet properly, eat all the necessary nutrients, and fill your diet with healthy fats and vegetables. Good things come to those who wait!
The keto diet is undoubtedly one of the best weight loss lifestyles, and if followed properly, then it can give amazing results AND keep you healthier than ever. The best thing about keto is that results are usually visible within the few weeks of following the diet. Apart from this, it is also very beneficial for people with different kinds of medical conditions such as obesity, PCOS, and Alzheimer’s.