7 Proven Keto Diet Benefits

Reduced Appetite
One of the main side effects of following a diet is hunger cravings. While this may lead to a lot of people giving up on their diets, a keto diet results in the reduction of one’s appetite.
Studies have shown that this happens due to the cutting down of carbs, and the increased protein and fat intake. This eventually leads to a lower calorie intake.
Weight Loss
An effective way to lose weight would be to simply cut down on your carb intake. Studies have shown that low-carb diets work better than low-fat diets when it comes to weight loss. This is in spite of the low-fat diets actively restricting calories.
Low-carb diets help get rid of excess water from the body. This lowers the insulin levels, leading to rapid weight loss in the first couple of weeks. Studies comparing low-carb and low-fat diets have found that the former can help one lose 2-3 times the weight as the latter, without the individual being hungry.
However, one found that the diet is particularly effective only for 6 months. After this, it works like any other weight loss diet.
Improved Heart Health
A keto diet plan can prove to be very efficient in improving one’s heart health. Eating more fat helps improve the HDL (High-Density Lipoprotein), or good cholesterol, levels in the body. Low-carb diets, like the keto diet, have a lot of fat.
May Improve Brain Function
While more research is needed to confirm this, some studies do suggest that ketogenic diets do offer neuroprotective benefits. These include helping treat or prevent conditions like Parkinson’s, Alzheimer’s, and certain sleep disorders.
One particular has also indicated that children following a keto diet exhibit improved cognitive thinking and alertness.
Reduced Blood Sugar Levels
Low-carb diets have been known to be particularly useful for those with diabetes or high blood sugar levels. Studies have shown that reducing your carb intake can lower both blood sugar and insulin levels drastically.
Some people with diabetes that begin a low-carb diet are able to reduce their insulin dosage by 50% almost immediately. However, for those that take blood sugar medication, it is ideal to consult your doctor before making changes to your carb intake.
May Lower Blood Pressure
As a condition, hypertension or high blood pressure levels is a significant risk factor for many heart diseases like heart attack, stroke and kidney failure. Reducing your carb intake can lower blood sugar levels, and thus, help prevent these diseases.
Reduced Belly Fat
Two kinds of fat found in the human body are subcutaneous fat, that is found under the skin, and visceral fat, which accumulates in the abdominal cavity. Excess visceral fat can result in inflammation and insulin resistance.
Low-carb diets can play a crucial role in reducing this belly fat. In fact, people that follow low-carb diets lose more weight from the abdominal cavity than anywhere else.
Keto Flu
At the start of ketosis, one may experience a range of negative symptoms. Since these symptoms resemble those of flu, the condition is called keto flu.
In case of a keto flu, one may experience symptoms like headache, fatigue, lack of sleep, hunger, and nausea. These symptoms may last a few days.
Cramping of Leg Muscles
There’s a possibility of suffering from leg cramps in ketosis. These cramps are usually associated with dehydration and a loss of minerals.
Glycogen binds water and this gets flushed out of the body when one’s carb intake is reduced. This is also why people lose weight rapidly in the first week of the diet.
Digestive Problems
The reduced fiber intake leads to several digestive problems. People on ketogenic diets may suffer from constipation or diarrhea. Drastic changes to the diet in order to get into ketosis can also cause one to experience digestive trouble.
Elevated Heart Rate
Another possible side effect of ketosis is increased heart rate. Dehydration and low salt intake cause the heart rate to rise. If it doesn’t normalise, you may need to increase your carbohydrate consumption.
Keto Diet Indian Food Recipes
Keto foods are generally low in carbs while having high protein and fat content. Include the following recipes in your keto diet to make the best out of your diet.
Coconut milk kadhi
Serves 1
Prep time – 2 minutes
Cooking time – 7 minutes
Ingredients
1 cup of coconut milk
½ cup water
1 tsp Green chilli ginger paste
1 tbsp Almond flour
1 tbsp coconut oil/ghee
1 tsp Cumin seeds
A pinch of hing (asafoetida)
Salt to taste
Preparation
Mix coconut oil, water, chilli paste, almond flour and salt until they are well blended.
Pour in a pan and cook on a low flame for 5 minutes, while stirring the whole time.
Heat a small pan, add ghee and cumin seeds and let them crackle.
Add the asafoetida and pour the tempering in the prepared kadhi.
Serve hot with keto roti or cauliflower rice.
Tandoori chicken with mint chutney
Serves 3
Prep time – 2.5 hours
Cooking time – 30 minutes
Ingredients
500 g Chicken (boneless and cut)
1 tbsp Ginger garlic paste
1 tsp Red chilli powder
1 tsp Turmeric powder
1 tsp Coriander powder
1 tsp Cumin powder
1 tsp Mango powder
2 tbsp Olive Oil
Salt to taste
For mint chutney –
1 cup Mint leaves
1 Green chilli
8 Almonds
1 tsp Lemon juice
1/2 tsp Salt
1 tsp Olive oil
Preparation
Mix all ingredients except chicken and oil, and marinate chicken for 2 hours.
Toss the marinated chicken on a hot grill pan and flip occasionally.
Baste it with olive oil every time you flip.
Grind the ingredients for chutney. Add water as required to make a smooth paste.
Serve the chicken with chutney.

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Summary
Keto diets are known for their incredibly quick results, but they are not necessarily the best option that one has. HealthifyMe nutritionists strongly suggest that one avoid following a keto diet plan, and opt for a much more balanced diet. This way, you avoid the side effects that come with a keto diet, and also ensure you have a more stable food intake.

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