Keto diet what you need to know

Benefits of the Keto diet

To understand why the Keto diet is trusted by many people, let’s take a look at the following 3 outstanding benefits:

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Keto diet helps lose weight

This is an effective way to lose weight and limit the risk of gaining weight. Many studies show that Keto weight loss dishes have superior advantages compared to conventional low-fat diets. The dishes on the Keto menu will make you feel full faster. Therefore, you can lose weight without having to calculate or closely monitor the calories from food at each meal.

One study found that people on the Keto diet lost weight 2.2 times faster than those on a strict low-fat, reduced-calorie diet. The amount of triglyceride (main ingredient in vegetable oils and animal fats) and HDL cholesterol (HDL is a form of fat beneficial to the body) also improved significantly.

The Keto diet helps the body burn fat, reduce calories and increase feelings of fullness compared to other weight loss menus.

**High-fat diet:** The keto diet increases fat consumption from olive oil, flaxseed oil, cream, fatty meats, and other fat sources. Fat is used as the main source of energy.

**Reduce carbohydrates:** Reduce the amount of carbohydrates taken into the body, forcing the body to switch to using fat as an energy source, especially when there is not enough glucose from carbohydrates.

**Ketosis:** In a state of ketosis, the body creates and uses ketone bodies to burn fat, especially body fat.

**Local calorie control:** The keto diet can also help control calorie intake, as the use of fat keeps you feeling full longer.

Keto weight loss menu helps prevent diabetes

Diabetes is a disease that occurs when the body has changes in energy metabolism that causes excess fat to accumulate. At this time, the patient has a high blood sugar index and impaired insulin function. Meanwhile, Keto dishes can help you burn excess fat, a factor closely related to diabetes, prediabetes and metabolic syndrome.

Some scientific studies also show that the Keto diet for weight loss can also increase insulin sensitivity by up to 75% – a very high number. People following the Keto diet can lose up to 11.1 kg of weight compared to only 6.9 kg compared to the group consuming a lot of carbohydrates. This is very important in controlling weight to prevent diabetes.

In addition, 95.2% of the group following this diet were also able to reduce or completely stop diabetes medication compared to 62% of the group consuming high-carbohydrate foods.

The Keto menu can increase insulin sensitivity, help reduce the amount of fat stored in the body, bringing great benefits to people with type 2 diabetes or prediabetes.

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Sample Keto menu for one day

This sample Keto diet is a typical example of a Keto diet day. You can rely on the fundamental principles of this diet to design your daily menu.

Breakfast: 2 eggs fried with olive oil or avocado oil, 1 slice of salmon.

Mid-morning snack: Almonds or cashews.

Lunch: Chicken breast, bell pepper, fatty oil mixed vegetables.

Mid-afternoon snack: Cheese

Dinner: Beef, vegetables, mushrooms.

As with any Keto diet, perseverance is also an important factor for beginners to achieve the highest possible results. In addition, you should not forget to combine exercise and proper rest in addition to nutrition to maintain a healthy body.

Weight loss benefits from the keto diet are often a result of calorie control, which is important for maintaining a healthy weight and nutritional balance. Each person has a different constitution, you must choose a suitable diet.