10 Potential Reasons Why Someone May Want to Start a Ketogenic Diet

You may wonder why on earth anyone would even want to be on Keto.  You know about weight loss from the keto diet, but you may not know about any of the other benefits you gain by being on Keto.  So, let's go through them one by one. Before you start watch this video:

https://youtu.be/ZbghVpdMG-0

Reason One:

Weight loss: One of the most popular reasons people start a keto diet is to lose weight. By reducing carbohydrate intake and increasing fat intake, the body enters a state of ketosis, where it burns fat for fuel instead of glucose. 

This may take a few days for your body to acclimate to the new food source, so that is where the "Keto Flu" originates.  To offset this, be sure you drink plenty of water and try to replace electrolytes you may be losing due to loss of water from your body.  When you use ketones for fuel, your body does not need to hold onto water for removing toxins left over from digesting carbohydrates.  Also, simply in the digestion process, you gain water as a result.

Reason Two:

Improved energy levels: Many people report feeling more energetic and alert when they follow a keto diet. This is because the body has a constant source of fuel from fat, which is a more stable energy source than glucose.

You get more bang for your buck with using fat for energy, too.  Carbs only produce 4 grams of energy while fats produce 9 grams during the digestion process. 

There is, however, a period during the initial stage of starting this diet that you may find it hard to sleep. You may find yourself tossing and turning and getting up more frequently to urinate.  This is normal and will pass.  Just stay on your diet and your body will finally adjust to using a new fuel.

Reason Three:

Better mental clarity: Some people report improved mental clarity and focus on a keto diet. This is thought to be due to the brain's ability to use ketones (produced during ketosis) as a more efficient source of energy than glucose.

Your brain loves, loves, loves ketones.  When you give your brain ketones, it kicks into high gear.  So you feel less foggy and you have more focus.  This effect will last as long as you remain on the diet.

Reason Four:

Reduced inflammation: High-carbohydrate diets can cause inflammation in the body, which can contribute to a range of health issues. A ketogenic diet may help reduce inflammation levels and improve overall health.

Inflammation is not something you want to have in your body.  You need to reduce the amount of inflammation you may have already and keep it from coming back.  Luckily for you, the keto diet will take care of this for you; inflammation uses glucose to live, so by removing that energy source, it slowly goes away.  

It is not unusual to have a health professional suggest keto if you have been shown to carry around lots of inflamed tissues.  There are numerous health conditions that can actually be improved just by being on this diet.

Reason Five:

Improved blood sugar control: By cutting out carbohydrates, a keto diet can help stabilize blood sugar levels, which is beneficial for people with type 2 diabetes or insulin resistance.

So many of us have developed insulin resistance from our carb-heavy diets that changing over to a keto diet will almost instantly stabilize your blood sugar levels.  Blood sugar levels measure glucose, so by changing to ketones your blood sugar levels will drop automatically.  

Many people with diabetes are on the keto diet, but if that is your reason for starting this diet, please consult your physician first.  Make sure he/she knows about your diet change and is agreeable to a more careful monitoring of your condition for a while initially.

Reason Six:

Reduced risk of heart disease: A keto diet can help lower triglyceride levels, which is a risk factor for heart disease. It may also help increase levels of HDL cholesterol (the "good" cholesterol).

This seems counter to what you think about when you consider your levels of cholesterol in your blood.  You think that if you eat so much fat, your levels will go up, but in actuality, your levels go down with this diet.  

Any decrease of cholesterol in your bloodstream is a very good thing for your heart health, but if you have a heart condition already, be sure to check with your doctor before starting this diet.  You may require closer monitoring and medication management by your physician as you progress on your diet.

Reason Seven:

Better skin health: Some people report clearer, brighter skin on a keto diet. This may be due to the reduction of inflammation and the increase in healthy fats. Whatever the reason, having better skin and looking better is always a good thing. 

Reason Eight:

Reduced appetite: A high-fat, low-carb diet can help reduce appetite, which can make it easier to stick to a calorie deficit and lose weight. Because you are eating more fat (which takes longer to digest so it uses more energy) and because it is more filling to you, you will discover that you are not craving food all day long.

Gone will be the daydreams about food and that is a good thing.  You can now focus on your tasks at hand and with more focus, you can accomplish more in your day.

Reason Nine:

Improved digestive health: A keto diet can help reduce bloating and other digestive issues by eliminating high-carb foods that can be difficult to digest. Bloating may come from the increase of water produced during digestion, but it is not ever pleasant to feel like your gut may explode.  

People with other digestive issues will see an improvement in their symptoms on this diet.  IBS is caused by excess inflammation, so you will see your symptoms calming down over time.  Be sure your doctor is aware that you are on this diet and will monitor you closely to ensure you experience no adverse response.

Reason Ten:

Increased longevity: Some studies suggest that a ketogenic diet may help increase lifespan and improve overall health, possibly due to its effects on inflammation, blood sugar control, and other factors.

So if that sounds good to you, start Keto and see if you feel better, have more focus, have clarity in your thinking, and live longer.  Sounds like a win-win situation to me.  What do you think?

So if you still aren't convinced, here are a couple of articles I found that cover this and more:

https://www.chefabod.com/post/5-reasons-why-you-should-try-a-keto-diet

https://www.naturallynourishedrd.com/10-reasons-to-go-keto/

What Benefits do You get from the Keto Diet besides Weight Loss?

I have been doing Keto now for going on four years.  When I started, I knew very little about it except it would help me lose weight.  My jump into keto was very much trial and error.  I persevered and lost 60 pounds in a very short amount of time. That is not an unusual result of starting the Keto diet.  However, I fall off the keto wagon often and have had periods in the last four years that I did not follow the rules of keto and I have maintained my weight loss through it all.

This made me delve farther into keto to learn more about how it works and what benefits you get from being on such a diet.  I did quite a bit of research (I am a science nerd) and read many scientific research papers.  I tried out numerous so-called Keto recipes that tasted like sawdust and I worked out how to convert some of my favorite recipes into keto without losing the taste I expected.

All of this is just to tell you that following Keto is really not a hard thing to do and it works as long as you grasp the basic premise of this diet.  To make it as simple as I can, you cut carbohydrates down as low as you can and increase your protein and fat intake.  The type of fat makes a big difference, though.  Be sure you are eating unprocessed, non-trans fats.

The reason this diet works, basically, is that the body is starved of the glucose it usually uses to provide energy needed.  That sounds bad, but the beauty of the human body is that it easily adapts to challenges; when the glucose dries up, your body automatically chooses fat molecules as a source of energy.  So as long as you restrict carbohydrates that break down to glucose molecules and eat enough fats in your diet, your body will continue on doing it's thing without any problems.

I don't do all the math of figuring out macros on my keto diet, I just stick to maintaining carbohydrate intake to 25 grams a day and eat plenty of healthy fat content such as nuts, cheese, healthy oils, and vegetables with fat content. 

The word you will hear being thrown around on the internet is Ketosis, but all that means is that your body has begun to produce ketones from breaking down fat molecules; and this provides the alternative source of energy for the body, especially the brain. If I do this, following the Keto diet is relatively easy and works for weight loss.   

But what other benefits am I getting from being on my Keto diet?

1. I feel fuller after eating a smaller portion of food due to the fat content.
2. My blood sugar is more regulated, which can help prevent gaining weight.
3. Inflammation in the body is reduced which promotes an overall sense of well being.  (Inflammation is associated with obesity and a range of other health problems, so this is really good. Chronic inflammation has been linked with insulin resistance.)
4. I experienced an improvement in my metal clarity and how my brain works.
5. My A1c has become lower than ever and since diabetes runs in my family I have to be aware of this number.
6. My heart is healthier due to the increase in good cholesterol and the decrease of triglycerides because of the type of fats being ingested.
7. My blood pressure remains low.
8. My worry about the return of my cancer is minimized because all cancer cells depend on glucose to survive and by restricting the amount of free glucose in my body I am starving any cancer cells that may still be in my body.
9. My gut health is improved for the same reason, most gut pathogens and infections require glucose for energy and if that is restricted, they die.
10. Because I am eating foods rich in antioxidants, my body is protected from oxidative stress which causes damage to cells and tissues.

I don't expect you to take my word, but I don't believe that everyone is a science nerd like myself.  I would be happy to supply the list of scientific papers that I have based this post on, to anyone who wants to read them.  Just comment that you want this list and I will send it to you.

As a conclusion, the keto diet has been found to have therapeutic effects of some neurological conditions such as epilepsy, Alzheimer's disease, Parkinson's disease  and even Multiple Sclerosis. Studies are ongoing in the use of the keto diet to help with these terrible diseases.

And finally, I would be amiss if I did not state that beginning any diet has some risks and you should never start a diet without first consulting your physician to make sure that you are doing no harm to your body.  

Just how much do you know about the Keto diet?

 Since this blog is all about Keto and Keto diets, I think it is a good place to start by finding out just how much we actually do know and understand about this diet.  Below is a quiz that you can take to check to see how well you understand the process of being on a Keto diet.  Check it out and let me know how you do.

Here are 25 true or false questions about starting a ketogenic diet:

1. A ketogenic diet is a high-carb, low-fat diet.
2.  The goal of a ketogenic diet is to put your body into a state of ketosis.
3.  A ketogenic diet can help with weight loss.
4.  A ketogenic diet is only recommended for people with diabetes.
5.  You should avoid all fruit on a ketogenic diet.
6.  It is important to increase your protein intake on a ketogenic diet.
7.  You can eat as much fat as you want on a ketogenic diet.
8.  It is important to limit your intake of nuts and seeds on a ketogenic diet.
9. A ketogenic diet can improve cognitive function.
10.  A ketogenic diet can increase the risk of heart disease.
11.  A ketogenic diet is not safe for people with kidney disease.
12. You should avoid all dairy on a ketogenic diet.
13. A ketogenic diet can help control seizures in people with epilepsy.
14. A ketogenic diet can improve physical performance.
15.  A ketogenic diet can be beneficial for people with certain cancers.
16.  A ketogenic diet should be followed for a short period of time.
17.  You should avoid all breads and grains on a ketogenic diet.
18. You should avoid all legumes on a ketogenic diet.
19.  A ketogenic diet can be helpful for people with mental health conditions.
20.  A ketogenic diet can be beneficial for people with autoimmune diseases.
21.  A ketogenic diet can be beneficial for people with fatty liver disease.
22. A ketogenic diet can be beneficial for people with polycystic ovary syndrome.
23.  A ketogenic diet can be beneficial for people with skin conditions.
24. A ketogenic diet can be beneficial for people with neurological diseases.
25. A ketogenic diet can be beneficial for people with sleep disorders.

Please note: it is important to consult with a healthcare professional before starting a ketogenic diet, especially for certain medical conditions.

The answers are:

1. False
2. True
   
3. True
4. False
5. False
6. True
7. False
8. False
9. True
10. False
11. False
    
12. False
13. True
14. True
15. True
16. False
17. True
18. True
19. True
20. True
21. True
22. True
23. True
24. True
25. True
    

The Keto Diet: Pros, Cons, and What to Expect

 The ketogenic, or keto, diet is a low-carb, high-fat diet that has gained popularity in recent years as a weight loss and health improvement tool. The idea behind the diet is to put your body into a state of ketosis, where it burns fat for energy instead of carbohydrates. This process can lead to rapid weight loss and improved health markers, but it also comes with some challenges. In this blog post, we'll take a closer look at what it's like to be on the keto diet, what you can expect, and what some of the pros and cons are.

• Pros of the Keto Diet

1. Rapid Weight Loss: One of the biggest draws of the keto diet is the rapid weight loss that many people experience. This happens because when you cut carbs and increase your fat intake, your body is forced to burn fat for energy, leading to the release of stored fat.
2. Improved Energy Levels: Many people who switch to the keto diet report improved energy levels. This is because your body is burning fat for energy instead of glucose, which can provide a more stable source of energy.
3. Better Blood Sugar Control: The keto diet can be particularly beneficial for people with type 2 diabetes. By reducing the amount of carbohydrates in your diet, you can improve blood sugar control and potentially reduce the need for medication.
4. Improved Mental Clarity: Some people who follow the keto diet report improved mental clarity and focus. This may be due to the increased fat and reduced carbohydrate intake, which can provide your brain with a more stable source of energy.

• Cons of the Keto Diet

1. Initial Side Effects: When you first start the keto diet, you may experience some unpleasant side effects. These can include headaches, fatigue, dizziness, and nausea. This is often referred to as the "keto flu" and should subside within a week or two.
2. Restrictive Nature: The keto diet can be restrictive, as you need to cut out many foods that are high in carbohydrates. This can make it challenging to stick to the diet and can limit the variety of foods that you can eat.
3. Nutrient Deficiencies: By cutting out entire food groups, you may be missing out on important nutrients. It's important to make sure that you're getting enough vitamins, minerals, and fiber from other sources.
4. Social Challenges: The keto diet can be challenging when eating out or socializing with friends and family. Many restaurants and social events revolve around foods that are high in carbohydrates, which can make sticking to the diet difficult.

• What People Find Hardest to Stick To

One of the biggest challenges of the keto diet is cutting out carbohydrates. Many people struggle with giving up their favorite foods like bread, pasta, and candy. It can also be challenging to find keto-friendly options when eating out or socializing with friends and family.

• What People Miss the Most

Many people miss the variety and convenience of carb-heavy foods. It can be challenging to find keto-friendly options when eating out or on the go, and it can be difficult to stick to the diet when faced with tempting carb-rich foods. Additionally, some people miss the taste and texture of their favorite carb-heavy foods.

• Final Thoughts

The keto diet can be a highly effective tool for weight loss and improved health, but it also comes with its challenges. It's important to be prepared for the initial side effects and to make sure that you're getting enough essential nutrients. If you're considering trying the keto diet, it's important to talk to your doctor or a registered dietitian to make sure it's safe for you and to get personalized advice. The keto diet may not be for everyone, and it's important to find a diet that works for you and your lifestyle.

If you do decide to try the keto diet, be prepared for a period of adaptation as your body adjusts to the new way of eating. It can be helpful to plan your meals in advance and to have keto-friendly snacks on hand to help you stay on track. It's also important to listen to your body and make adjustments as needed. If you're struggling with the restrictive nature of the diet, consider adding in more moderate carb days or incorporating a wider variety of healthy fats into your diet.

In conclusion, the keto diet has its pros and cons and can be a highly effective tool for weight loss and improved health, but it's important to approach it with caution and to get professional guidance if needed. It's also important to find a diet that works for you and your lifestyle, and to listen to your body and make adjustments as needed.

As someone who has been on Keto for years and years, I will tell you this.  I find it hardest to do without bread.  That said, I have found ways around this that I am satisfied with such as making chaffles (made with egg, cheese, almond flour) and I found a recipe for a bread that I cook in my bread machine that tastes like homemade bread.  If you aren't much into cooking you can always find a keto approved bread in the supermarket, but be prepared to pay a lot for it.  Also, be sure to read the label carefully as some of the so-called keto breads are low in carbs, but have little or no fiber to offset those carbs.

Below is my favorite Chaffle recipe that you need to try out.  I make this almost every day and find these little waffles perfect for sandwiches.  If you check on Pinterest, you will find more chaffle recipes and many, many keto friendly meal recipes to make your life easier.