Advantages of a Low Carb and Ketogenic Diet

In recent years, low carb and ketogenic diets have become incredibly popular for their ability to help with losing weight, increase energy levels and enhance overall health. Having tried both myself I can confirm that these diet plans don't just change your physique but also improve your state of wellness. 

Before we explore the advantages further it's crucial to define the meanings of these terms.

Low Carbohydrate Diet

Following a low carbohydrate eating plan involves reducing the intake of carbohydrates in your diet by avoiding foods high in sugars and starches, such as bread and pasta, while prioritising the consumption of fats and proteins along with non-starchy vegetables.

When following a low-carb diet plan you aim to cut down on your carb intake to around 50 to 150 grams per day depending on the specific method you're using. The exact amount may vary but the main idea is to avoid refined and processed sugary and starchy foods.

Keto Diet

The Ketogenic (keto) diet is a stricter version of a low carb diet that aims to switch the body’s fuel source from carbs to fats, which are converted into ‘ketones’ in the liver, and entering a state called ‘ketosis'. 

Ketones are acidic modules produced by the liver when the body breaks down fat for energy.

Ketosis happens when you restrict net carbs to around 20 to 50g per day.

Both diets focus on cutting down on carbs; however the keto diet takes it a step further by reducing intake to trigger ketosis in the body – a key factor that distinguishes the ketogenic diet and its effectiveness, in achieving weight loss and promoting overall health benefits.

• Weight Loss
• Mental Clarity
• Managing Blood Sugars
• Reduced risk of heart disease

The advantages of both low carb and ketogenic diets is their effectiveness in promoting weight loss through the body’s utilisation of fat stores for energy when carb intake is reduced.

I've noticed a transformation in my weight and body shape since embracing low carb and keto diets, despite being sceptical initially. Quite honestly, the pounds just start to fall off, in all the right places! This has been the experience of my health & nutritional coaching clients also.

My mental clarity has improved noticeably also - I find myself more focused and alert, with much less brain fog compared to before, when I used to follow and high carb ‘healthy’ vegan diet.

Enhanced Regulation of Blood Sugar Levels 

For people dealing with insulin resistance or type 2 Diabetes or even pre-Diabetes conditions, low carb and keto can make a big difference in controlling blood sugar levels effectively by regulating glucose more efficiently and increasing responsiveness to insulin.

I’ve worked with numerous people over the years who’ve both eased and reverses their Diabetes when they’ve been on my Keto Life diet protocol for healing and weight loss.

Research indicates that although people may have initial concerns regarding the impact of a high fat diet on cholesterol levels, it is suggested that following a low carb diet could potentially enhance cardiovascular wellbeing by boosting good cholesterol (HDL) while reducing levels of bad cholesterol (LDl) and triglycerides. I have seen this in the course of my work and I’ve also had clients who’ve come off statin medications as a result.

The stricter ketogenic diet has been shown by many medical Doctors as being highly effective in combatting Cancer. The work of Professor Thomas Seyfried and his book ‘Cancer as a Metabolic Disease’ shows this extensively.

Keto has also been used therapeutically for around 100 years in the management of epilepsy.

Whilst a low carb diet is easier to follow, as it allows a greater amount of carbs, if you’re struggling with a serious disease, it may be better to go on a well-formulated ketogenic diet, to spark the healing properties of ketosis and starving pathogens in the body, which generally thrive on glucose as fuel and cannot survive when fat is the prominent fuel source.

If you’re interested in following a well-formulated Keto plan for weight loss, healing and energy, I’d encourage you to check out my Keto Life course, that hundreds of people have benefited from - www.ketolifetime.com/go.

Top Foods for a Keto Diet Eating Plan  

When you decide to follow a ketogenic eating plan it's important to choose nutritious foods that are rich in quality nutrients while being low in carbohydrates and high in healthy fats and moderate in proteins. Here are a few options: 

• Complete protein sources - such as beef, lamb and pork, fatty cuts of poultry like chicken legs and thighs, fish varieties such as salmon and mackerel, as well as eggs.

• Nutritious fats - include avocados, olive oil, grass fed butter, coconut oil, cream, some cheese. Additionally include ghee and a variety of nuts and seeds like almonds, walnuts and chia seeds, for added benefits.

• Non starchy vegetables - such as leafy greens like spinach and kale, as well as broccoli and cauliflower. Other options are courgette, cucumbers and bell peppers along, with asparagus and mushrooms.

• High fat dairy products - including cheese and unsweetened Greek yogurt, along with heavy/ double cream.

• Drinks - include water, herbal tea and black coffee. Additionally bone broth can be an option. And you can also have the occasional glass of dry wine if you wish! 

• Blood Tests
• Weight & Measurements
• GP & Specialist Consultations

There are many ways to monitor the impact of a low carb or ketogenic diet on your health and well-being. Regularly weighing yourself to monitor weight loss, as well as measuring your waist, hip are ways to see how your body composition changes.

Where weight and body measurements are visual changes, the use of blood tests are a great way of monitoring the impact internally in the body. 

You can monitor individual markers such as blood sugar (Insulin) and cholesterol levels, however taking a blood test for a full body review will provide much more detailed insights.

Additionally you can speak with healthcare professionals, such as a GP or lifestyle specialists to discuss your progress and provide personalised advice.

If you're thinking about trying out either of these eating plans - low carb or keto, I suggest taking it step by step and following a proven plan - especially for the keto diet, else it’s very likely you’ll never actually get into healthy nutritional ketosis and reap the benefits, or you may not get enough alkaline minerals - so you need to follow a proven and well-rounded plan.

In the end both low carb and ketogenic diets can greatly benefit your health and overall well being.

If you’re looking for lasting improvements and a sharper mental focus, as well as a slimmer waistline, this method could be an excellent choice for you to try and have in your ‘tool belt’ of health resources to enable you to thrive with your energy, weight and overall vitality.

You can find out more about my Keto Life programme here and read several comprehensive articles on the benefits of a keto diet and what it involves on my blog here: Keto Foods to Eat and Avoid - Printable Keto Diet Food List 

One Day Tests provides nationwide blood testing and diagnostic services in the UK, offering fast, reliable, and affordable tests that are easy to access. Once your results are received you can speak to a GP to discuss your results and get advice on the next steps in your health journey.