12 Health Benefits of a Low-Carb or Keto Diet

Last Updated on December 16, 2022 by Lori Geurin

The ketogenic diet is not new and has been around for decades. It’s a low-carb, high-fat, moderate-protein lifestyle that helps people lose weight and improve their health. The benefits include improved blood sugar levels, appetite suppression, better cholesterol levels, decreased inflammation in the body, and many more!

In this blog post, I’ll be sharing 12 reasons why you might want to adopt a keto lifestyle if you want to make some healthy changes.

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Over the years, fat has gained a bad rap thanks to some fat-fearing medical doctors and the USDA food pyramid scheme. But thankfully, since 2002, multiple studies have shown that the benefits of low-carb diets outshine other types of diets in many areas, including increased weight loss and reduced risk factors for major diseases.

What Is the Keto Diet?

A keto diet, or eating plan, is one where you eat a caloric ratio high in healthy fats, moderate in protein, and low in carbohydrates.

This causes your body to get its energy from protein and fat, not carbs. This further depletes your body’s sugar stores, which triggers ketosis.

Once you’re in ketosis, you start to experience the incredible health benefits listed below. The benefits shown in the following infographic are scientifically proven.

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12 Health Benefits of Low-Carb and Ketogenic Eating Plans

There are many proven benefits of low-carb diets.

1. Increased HDL (good) cholesterol
2. Decreased LDL (bad) cholesterol in your bloodstream
3. Decreased Triglycerides which are the fat molecules in your bloodstream. Triglycerides are associated with increased heart disease risk.
4. Decreased blood pressure
5. Reduced blood sugar and insulin levels make low-carb plans excellent for treating type II diabetes
6. It helps you lose excess water weight
7. Fights all the risk factors of metabolic syndrome
8. Naturally reduces your appetite, so you eat less.
9. Boosts your mood
10. An excellent way to lose weight fast and maintain weight loss over the long-term
11. It helps you burn belly fat
12. Can be used as an effective treatment for epilepsy

Now that you know some of the health benefits of eating a low-carb diet, let’s take a quick look at foods you can eat on a keto meal plan.

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Low-Carb Diet Foods to Eat

Eating a keto diet doesn’t have to be restrictive. So many healthful foods are available to you on a low-carb diet.

You can enjoy a variety of meats, including beef, pork, chicken, and fish. Fill your plate with plenty of leafy green and low-carb vegetables. And don’t forget eggs, nuts and nut butter, seeds, healthy oils, and fruits such as berries.

Related: Keto Diet Basics: What To Eat And What Not To Eat

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Low-Carb Side Effects

You may have heard of the keto flu. This refers to something some people experience when first starting a keto diet and are eating only low-carb foods. Not everyone has it, and some feel the effects more than others. Below are some of the possible side effects:

• Weakness
• Headaches
• Nausea
• Vomiting
• Insomnia
• Mood swings
• Muscle cramps
• Achy muscles

How Do You Avoid or Minimize the Keto Flu?

Even though the keto flu can be uncomfortable, it usually only lasts a few days to a week. And luckily, there are some things you can do to help minimize the severity of symptoms if you find yourself dealing with this.

Make sure to drink plenty of water because staying hydrated helps a lot. You may have rapid weight loss when you first start a keto diet. In the beginning, this is mostly water weight. Losing all this water upfront makes it crucial to replenish your body, so you don’t become dehydrated.

(Check out this healthy keto coffee drink recipe!)

Make sleep a priority. This will help keep your cortisol levels in check and manage your moods. Here are some natural tips to help you sleep better.

Put your intense workouts on hold until the keto flu dissipates. Gentle walking, yoga, and stretching are healthy alternatives for now.

Eat plenty of healthy fats, such as avocados, coconut oil, eggs, fatty fish, full-fat dairy, nuts, and seeds. And make sure to replenish your electrolytes. You can add a pinch of Himalayan pink salt to your water or food.

Summary – Benefits of a Low-Carb Diet

I hope you enjoyed learning about the benefits of low-carb and ketogenic eating plans. As you can see, adopting a low-carb keto lifestyle can greatly enhance your health. And, although I sometimes use the word diet, lifestyle is really what it’s all about – it’s a lifestyle choice.

Understanding the potential side effects of starting up a low-carb diet is important. But, even if you get the keto flu, there are things you can do to reduce the side effects and get you through the first couple of days.

You’ll be glad you persevered because after it passes, you’ll likely feel more clear-headed and energized than you have in a long time! Your cravings will soon fade as you enjoy the pounds melting away.

So whether you’re already healthy or battling a chronic disease, if you’re not eating low-carb, you may want to try it and see if you notice some of these positive health benefits.

What benefits have you noticed from a low-carb diet or keto eating plan? Share below! 

Want more on keto and low-carb eating? Don’t miss these great resources!

• 10 Keto Snacks To Eat After Your Workout
• Top 20 Best Healthy Snacks For You
• 6 Easy Ways To Cut Carbs And Lose Weight
• Low-Carb Purple Cow Protein Shake Recipe
• Easy Low Carb Keto One Pot Meal: Healthy And Delicious