The Ketogenic diet refers to a form of dieting where high fats, adequate protein and low carbs are consumed. Its aim is to deplete the body’s glycogen reserves so that it relies on fat and protein for energy. The body then undergoes ketosis, which is a metabolic state in which your liver produces a high number of ketones as an alternative fuel source for the brain. This form of dieting is quite popular, with dozens of pictures showing before and after results circulating all over social media. These are some benefits of the keto diet and how it may help in achieving your goals.  

Weight Loss 

Several studies have shown that people on a high fat, low carb diet burn fat at a faster rate than those with a high carb, low fat diet. This is primarily because lower insulin levels caused by the low carb diet (keto), help to remove excess water from the body. During ketosis, you experience reduced levels of hunger, which can be extremely beneficial in controlling caloric intake, promoting overall weight loss. It has been noted that low carb diets are also effective in reducing visceral fat, primarily stored in the abdominal cavity.  

Mental Performance 

The ketones produced from a low carb diet are a much more efficient source of energy than glucose. Studies have indicated that they can improve cognitive impairment and even help with diseases such as Alzheimer’s and Parkinson’s. The high-fat diet helps to support the balance of essential omega 3s and omega 6s which are vital for optimal brain function. Additionally, ketosis is able to boost mitochondria production and adenosine triphosphate within the brain’s memory cells, thereby improving mental performance and clarity.  

Reduced risk of Chronic Disease 

A ketogenic diet can boost the body’s defense against a variety of conditions. By reducing inflammation, and improving mitochondrial function, it can help to mitigate the risk of developing several chronic diseases. Cancer cells typically possess abnormal mitochondria, which need an increased supply of glycogen. Ketosis allows for normal cells to be fed while starving the cancer cells, as they are unable to utilize the ketones for energy because of their dysfunctional mitochondria.  

Improved Blood Pressure 

High blood pressure significantly increases the risk of several diseases and is a leading cause of deaths worldwide. A low-carb diet has been proven to be more effective than a low-fat diet in reducing blood pressure. In fact, some claim that it is just as effective as taking pills. This combined with the weight loss derived from a ketogenic diet, is sure to vastly improve cardiovascular health and function.  

It has been proven by numerous studies in the realm of nutrition science, that this form of dieting can have a very positive impact on your overall health and bodily function. As long as you can find a way to maintain the discipline, the rewards are abundant. For those that have not been able to gain many results from traditional methods, the keto approach is definitely something worth considering.  

Keto is everywhere; it’s the new buzzword, the new favorite among those looking to shed pounds, and the new hate victim of the food-pyramid-spouting-eat-your-whole grains mainstream medical industry. The keto diet, while it is not the magic cure-all for every single disease on the planet, does a pretty dang good job at being the potential causer of healing many horrible conditions. So let’s cut through the science, separate fact from fiction, and look at the benefits of the keto diet. 

Benefit #1: Weight Loss

Okay, so this one isn’t so astounding, but it is one of the most common reasons people embark on the keto diet. So why is weight loss usually so easy on the ketogenic diet instead of other regular diets? For all of the following reasons:

• The keto diet is composed of approximately 75% fat, 20 % protein, and 5% or less carbohydrates. The high fat content and lack of sugar means diminished cravings, lack of blood sugar swings and binges, and increased satiation. Increased satiation=eating less. Many people also have food sensitivities to grains, even gluten-free ones, so eliminating them may lead to an increased ability to absorb minerals like magnesium and potassium, which in turn means your body is more nourished and you have fewer cravings

• Ketones. When your blood sugar is running low, your body turns to its glycogen stores for energy. Typically glycogen stores house about 2000 calories of “backup” energy for when you run out of glucose. Like the intelligent machine it is, your body depletes the glycogen stores and then turns to your own body fat for fuel. 

IMPORTANT: The ketogenic diet is not a free-for-all eat however much cheese or super low-carb fat bomb treats you want diet. If you are eating way more calories than you need, you will not lose weight. So focus on keeping your diet around fatty cuts of grass-fed meat, butter, eggs, avocados, lots of green veggies and cruciferous, and be modest with the keto desserts, dairy, and sweets. 

Benefit #2: Brain Function 

A poorly functioning brain, as you may have already experienced, leads to lessened work productivity, which in turn means an unhappy boss, lack of job satisfaction, sugar cravings for energy, and depression. It’s a horrible domino effect. The original ketogenic diet was formulated by Dr. Russell Wilder in the early 20th century to treat epilepsy. The success rate was phenomenal and it is still used today to treat epilepsy and other brain disorders. Research also indicates that ketones are more efficient brain fuel than glucose. (Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5102124/)

Benefit #3: Potential Cancer Benefits 

One study showed implementing the ketogenic diet led to a dramatically increased survival time and slower tumor growth. (Source: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5450454/)

Conclusion

If you’re reading this article now, chances are you are in some sort of pain, whether physical and/or mental (being overweight, struggling with autoimmune disorders, thyroid disease, fatigue, brain fog) and want to change. Use this information, don’t just skim through it and store it in the back of your brain and say “that’s nice for some people”, motivate yourself to change.

Supplements are not necessary for the keto diet. You do not have to spend a fortune on supplements to be successful with keto. These are my top 5 keto supplements that I use on a daily basis. The reason I use these keto supplements, is to help we reach my calorie intake and reach my macros. Of course, I can use other ways of reaching my calorie intake and meet my macros for the day but I find it easier to use supplements. So with that being said, here is my top 5 keto supplements list I personally use.

1. Perfect Keto Protein

Perfect Keto Protein is amazing! It is meant for the keto diet. But besides it being for keto, it has many other benefits. It has no artificial flavors or ingredients. It supports healthy bones, skin and ligaments. Perfect Keto Protein also contains MCT oil which helps increase energy levels without the dreaded crash. The MCT oil also helps prevention of insulin spikes. 

I personally use the unflavored Perfect Keto Protein. I used unflavored because I like to add it to my coffee, smoothies, and other recipes. I’m not saying the other flavors are bad or tasted terrible. The last one I tried was chocolate and it was delicious, but I was really only about to mix it into a shake and sometimes I didn’t want a shake. Having the unflavored protein allowed me to mix it in whatever I wanted and still be able to intake the extra protein and fats I needed.

2. MCT Oil

MCT (medium-chain triglycerides) oil is a supplement I recommend even if you’re not on keto. There are so many amazing benefits. It’s a great source of energy, it helps fight bacteria growth, helps with managing diabetes, Alzheirmer’s, epilepsy, and autism. It’s extremely beneficial when losing weight and it helps create fuel for your brain making you more alert and have more focus. 

I use MCT oil in smoothies, shakes, recipes but mostly in my coffee. I like to have it in may coffee to get the day going and to have higher focus and alertness. MCT oil has been amazing for me and I’ve even gotten friends and family into it as well.

3. Exogenous Ketones

I used Onnit MCT Oil and Onnit Total Keto Exogenous Ketones. The exogenous ketones helps me stay in ketosis. I use exogenous ketones as a pre-workout for more energy.

4. Perfect Keto Greens Superfoods Powder

Since I’ve been on keto, I haven’t been able to eat as many vegetables as I’d like. I want to eat vegetables for the vitamins and nutrients but it’s hard too since some aren’t keto friendly. Instead I take Perfect Keto Greens Superfoods for the vitamins and nutrients. It’s made by Perfect Keto so I know that they are a keto-friendly brand.

5. Krill Oil

Krill oil is just like fish oil. They’re both a great source of Omega-3 fatty acids. But research has shown that the body absorbs and uses krill oil better than it does fish oil. The reason I decided to use krill oil over fish oil, is the after taste. When I would take fish oil, I would burb up fish and it was disgusting. I even tried switching brands and I’d still burp it up. A friend of mine recommended I try krill oil. I tried it and never looked back. I don’t burp up any fish flavor and I’m getting the same benefits and more.

So those are my top 5 keto supplements I’m currently using. If you’re interested in any of them, I put the Amazon links down below. I hope this helps you out!

Perfect Keto Protein

Onnit MCT oil

Onnit Total Keto Exogenous Ketones

Perfect Keto Greens Superfoods Powder

Perfect Keto Antarctic Krill Oil