You must be living under a rock if you haven't heard about the keto diet. The keto diet is a short term for the ketogenic diet, which works on the principle of ketosis. This diet was initially used to treat patients with neural disorders such as epilepsy. However, it transitioned into the field of weight loss and took the world by storm due to its quick calorie-burning properties.
One of the main reasons the keto diet has been such a huge success is the type of food one eats on this diet. The word dieting usually makes us think of bland, poor-tasting food that would deprive our taste buds of delicious things. However, this diet has been a game-changer and a dream come true since you can have all the cheese and high-fat food your heart desires on the keto diet.
We know it sounds too good to be true, but that's just how it works. This is a zero carb diet where you take all the energy from fat, which induces the state of ketosis in your body, leading to fat burning. We have further rounded up all the scientific evidence you will need to understand how this revolutionary diet helps in weight loss.
1. All About KetosisAs mentioned before, the keto diet reduces weight, mainly due to ketosis, and we shall now discuss it in detail. Carbohydrates are usually the main source of energy for our body. Therefore, when you consume carbs, they increase the insulin levels in your body that hinder the process of fat loss.
However, the keto diet is a low-carb diet that manages insulin levels in the body and promotes fat burning. Furthermore, once you start consuming fat as the main source of energy, your body produces ketone bodies due to fat breakdown. The production of ketones from fat disintegration is known as ketosis, and it is the main driving factor behind weight loss in the keto diet.
2. Appetite SuppressionThe keto diet holds power to carry out the herculean task of suppressing your appetite. Considering how most people usually feel hungry most of the time and end up consuming excessive calories, hunger suppression would be the ideal solution to promote weight loss.
Intense hunger pangs while following a diet are also why people are unable to keep following their 'healthy' dietary routine. However, the keto diet works like a charm since it focuses on cutting out all carbs from your diet and focus on fat and protein intake, which keeps you feeling full for a longer time. This increased satiety is ideal for promoting weight loss.
3. Reduced Levels of TriglyceridesFor those who don't know, triglycerides are the molecules of fat found in our bloodstream. Triglycerides are not terrible for your heart health, but they also promote weight gain. A diet that is low in fat promotes elevated levels of triglycerides, whereas a high-fat diet reduces their concentration.
A diet that is high in carbohydrates, particularly fructose, is one of the main culprits behind the increased rates of triglycerides in the bloodstream. Since the keto diet is a low carb diet, it automatically reduces the body's triglycerides levels.
4. Well-Balanced Insulin and Blood Sugar ConcentrationOne of the main reasons behind excessive weight gain is the distressing state of insulin resistance. Insulin resistance is highly common globally, and research shows that a diet that is low in carbohydrates can do wonders for managing blood insulin and sugar levels.
A low carb diet is ideal for decreasing insulin resistance and blood sugar as it's less in sugar itself. Therefore, it prevents further sugar in the bloodstream and increases the cellular uptake of insulin from the bloodstream. Both these properties are highly effective in weight loss promotion as well.
5. Reduced Storage of FatSince the keto diet is famous for burning fat, it diminishes all the body's fat reserves. Furthermore, this is a low-carb diet, which means the body needs a new primary energy source that comes from fat. According to research, the keto diet also works to diminish lipogenesis. Lipogenesis is the process that transforms sugar into fat.
You might find it surprising to learn that carbs are the main culprit behind weight gain and visceral fat development as it's the carbs that are transformed into fat in our body at the end of the day. The carbohydrates are stored as fat, but when there are reduced carbohydrates, the fats are burned by the body to obtain energy.
6. Increased Protein IntakeProtein also plays a major role in the keto diet as it's not just about a reduced carbohydrate and increased sugar intake. The keto diet also includes and enhanced protein consumption. Protein is famous for increasing metabolism and reducing hunger. It also keeps you full for a longer time, so you end up consuming fewer calories.
It is common knowledge that proteins are the building blocks for muscles, but most of you might not be aware of metabolic disruption due to excessive muscle loss. If you have an ample protein intake, you will lose weight while keeping your muscle mass intact. In turn, this would have a beneficial impact on your metabolism that would help you lose more weight.
7. Final WordThe keto diet is extremely famous due to its quick results. Many people have lost up to 10 kgs in one month of following this diet. The ketogenic diet gives safe and effective results that last for a long time, and now you know how this diet works to help you achieve your weight loss goals.
Kris Gunnars, "10 Health Benefits of Low-Carb and Ketogenic Diets", November 20, 2018, https://www.healthline.com/nutrition/10-benefits-of-low-carb-ketogenic-diets
Amanda Mcdonald, "5 Weight Loss Benefits People Have Experienced on the Keto Diet", August 7, 2020, https://www.eatthis.com/keto-weight-loss-benefits-survey
Rhonda Ting, Nicolas Dugré, G. Michael Allan, Adrienne J. Lindblad, "Ketogenic diet for weight loss," December, 2018, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6371871
Antonio Paoli, "Ketogenic Diet for Obesity: Friend or Foe?", February 19, 2014, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3945587/
It's no surprise that everyone wants to look good and physical fitness is the main contributing factor when it comes to physical attractiveness. The universal desire to lose weight and look good is so strong that the weight loss industry has turned into a multi-million-dollar business, with new diets and supplements being introduced every other day.
However, the good news is that you don't need to spend all your savings to lose weight, as mindful eating, portion control, and certain gaps between meals can help you lose weight for free. One of the latest weight-loss trends that are scientifically proven to be highly effective is Intermittent Fasting, also known as IF.
Intermittent fasting is not your regular diet as it doesn't specify the type of food you should consume. Instead, it specifies the timing of food intake. As the name suggests, this routine consists of alternating between periods of eating and fasting throughout the day. Keep reading to learn about the ways you can benefit from this simple, safe, and convenient weight-loss method.
1. Decreased Calorie ConsumptionThis one is a no brainer. Fasting means not consuming any solid food, and if you're habitual of having snacks frequently or munching things at all times, then you have more chances of gaining weight as excessive snacking leads to weight gain. If you start intermittent fasting, you won't be eating anything during a particular time of the day, which means reduced calorie intake that would eventually induce weight loss.
2. Ketosis InductionTo those who aren't familiar with the term, ketosis is a state in our body that promotes fat burning, and intermittent fasting is an ideal way to induce ketosis. Since our body needs energy at all times, it utilizes our stored carbohydrates in the form of glucose in the fasting condition.
However, there is only so much glucose that can be used. If the fasting extends for a longer time, which usually does during IF, the body starts burning the fat reserves for energy. You could also take things one step ahead by having a keto diet once in the food consumption periods, and this will keep you in the state of ketosis for a longer time.
3. Reduces Insulin ConcentrationIntermittent fasting is extremely beneficial for regulating your insulin levels. It works by enhancing the insulin sensitivity in your body that helps to lose weight. It improves the blood insulin levels by increasing the uptake of the excess insulin in your bloodstream. Furthermore, fasting reduces the insulin levels in your body, which triggers the process of fat burning.
4. Enhanced MetabolismAccording to research, intermittent fasting promotes the derivation of greater energy from food. It also enhances the concentration of adrenaline and noradrenaline in your body. Both these hormones promote the use of energy through fat burning, which leads to weight loss.
Furthermore, an enhanced metabolism guarantees quick digestion and defecation of food, which promotes weight loss. Improved metabolism is also a one-way ticket to greater calorie burning, which induces weight loss.
5. Combats Visceral FatIntermittent fasting is also really famous due to its star power of reducing visceral fat that is also known as belly fat. Visceral fat is a highly dangerous fat covering the organs in your abdominal region. According to research and trials, many people have noticed a significant reduction in their visceral fat after intermittent fasting.
6. Decreased InflammationHidden inflammation is one of the most common hindrances in weight loss. Intermittent fasting reduces inflammation by combating oxidative stress. People following intermittent fasting have observed a drastic reduction in leptin and adiponectin levels, which promote internal inflammation. Reduced inflammation is highly beneficial for optimal weight maintenance.
7. Getting Rid of Cellular WasteWe have two homes, one is the house we live in, and the other is our body. Both of our homes tend to get dirty over time. While our house collects dust, the human body gathers cellular waste that hinders optimal cellular working. While we can sweep the dust away from our house, fasting is the ideal option for detoxifying your body from accumulated waste.
According to research, intermittent fasting induces autophagy, which clears cellular wastage from our body for improved functioning. Once your body has undergone an intense cleaning, you will have better chances of losing weight since all weight-loss promoting mechanisms would operate much better.
8. ConvenienceOne of the main reasons why intermittent fasting is such a hit is its simplicity. You don't need to follow any over the top dietary restrictions for this weight loss strategy. Neither do you need to consume exotic and super expensive foods? Furthermore, you don't need to stress about the number of calories you consume since it's all about time management.
This is an ideal dietary routine that can be followed for a long time since it's completely hassle-free. Following this routine for a long period of time will definitely have beneficial weight loss effects, and it would also promote weight maintenance.
9. Final WordIntermittent fasting is the answer to your prayers! It's simple, easy, and super effective. All you need to do is keep an eye on the time of food consumption, and you will see the results in no time. It not only reduces your overall calorie intake but also regulates the hormone levels that speed up the weight loss process. So, what are you waiting for? Try the intermittent fasting diet to make the most of all the benefits listed above.
Kris Gunnars, "How Intermittent Fasting Can Help You Lose Weight," September 25, 2020, https://www.healthline.com/nutrition/intermittent-fasting-and-weight-loss
Corey A. Rynders, Elizabeth A. Thomas, Adnin Zaman, Zhaoxing Pan, Victoria A. Catenacci, Edward L. Melanson, "Effectiveness of Intermittent Fasting and Time-Restricted Feeding Compared to Continuous Energy Restriction for Weight Loss," October 14, 2019, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6836017/
Mary-Catherine Stockman, Dylan Thomas, Jacquelyn Burke, Caroline M. Apovian, "Intermittent Fasting: Is the Wait Worth the Weight?", June 1, 2019, https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5959807/
Kris Gunnars, "10 Evidence-Based Health Benefits of Intermittent Fasting", August 16, 2016, https://www.healthline.com/nutrition/10-health-benefits-of-intermittent-fasting
Vinegar has been getting a lot of love lately, and it's being used as a hack to cure various ailments. Apple cider vinegar, to be precise, is the latest remedial tool on the block, and everyone's incorporating it into their diet. However, many of you find this obsession with being baseless and futile.
Therefore, we're here to tell you all the amazing health benefits of vinegar that have been backed by scientific evidence. These benefits will help you see vinegar as more than just a tangy ingredient to add to your sauces and marinating mixtures.
1. Balancing Blood Sugar LevelsVinegar is great for balancing blood sugar levels by enhancing insulin sensitivity in the body. It is the ideal ingredient for people suffering from type 2 diabetes as research shows that consuming apple cider vinegar before bed causes a sudden decrease in the fasting blood sugar levels, which in turn helps with type 2 diabetes.
The regular intake of vinegar is also highly beneficial for delaying the onset of diabetes in various individuals. Vinegar is responsible for improving the uptake of glucose from the bloodstream with the help of insulin. This also enhances the metabolism of carbohydrates and allows insulin to perform much better.
2. Microbial ProtectionVinegar has exemplary antimicrobial properties as it's super effective against harmful bacteria, viruses, and other parasites. It reduces the chances of wound infection by pathogenic bacteria such as Staphylococcus aureus if used to clean the wound. It is, therefore, also recommended to soak fruits and vegetables in vinegar water to kill off any harmful bacteria on their surface.
In areas with limited resources, vinegar is used as a natural testing mechanism for the detection of HPV infection in women. It is also effective against yeast infections caused by various species of candida, which cause infections in nails and hair.
3. Promotes Weight LossApple cider vinegar is a star when it comes to weight loss. This vinegar increases the feeling of fullness and decreases the concentration of triglycerides in the human bloodstream. Vinegar is also a very potent fat burner and helps in achieving a trim waistline.
It is ideal for improving your metabolic performance and curbs obesity. The acetic acid content in apple cider vinegar mitigates the excessive deposition of fat in different parts of the body and triggers the genomic response for enhanced fat burning.
4. Improved Cardiovascular Well-BeingAcetic acid is the main component of vinegar, and it’s super effective for regulating normal blood pressure levels in the body. According to research, vinegar has the capability to positively impact the functioning of the renin-angiotensin system, which leads to a healthy heart.
5. Rich Source of AntioxidantsVinegar is a rich source of antioxidants such as polyphenols. There are various types of vinegar that possess this quality, in addition to the very famous apple cider vinegar. Kurosu is one such example, and it's a vinegar made from rice, which is also high in antioxidant content.
Antioxidants are very beneficial for health as they combat the oxidative damage caused by free radicals. Vinegar not only contains antioxidants, but it also raises the concentration of antioxidant enzymes in the bloodstream.
6. Improved Levels of CholesterolAccording to research conducted on animals, regular consumption leads to a significant reduction in the overall concentration of triglyceride and cholesterol in the human body. Vinegar also contains a potent compound known as chlorogenic acid, which protects the oxidation of good cholesterol, also known as HDL.
Vinegar is a god sent for people with cholesterol issues as it works to reduce the levels of LDL or bad cholesterol in the body and increases the concentration of HDL or good cholesterol. It also decreases the levels of harmful triglycerides and highly damaging VLDL.
7. Improved DigestionVinegar is an acid, and it plays a significant part in regulating the optimal pH balance of the gut. The suitable pH boosts the production of positive bacteria in the gut, which leads to enhanced metabolism. According to research, vinegar also enhances the absorption of nutrients such as vitamins and minerals from the consumed food. This is possible due to the acidic pH of vinegar.
8. Supports Optimal Brain FunctioningBoth apple cider vinegar and Kurosu are blessed with the ability to enhance mental well-being. According to research, vinegar helps to delay the onset of brain dysfunction and the deposition of a brain-damaging compound called amyloid.
Vinegar is responsible for promoting the formation of helpful proteins such as HspA1A, which reduces the development of amyloid. Regular vinegar consumption also reduces the likelihood of developing Alzheimer’s and dementia.
9. Cancer Curing Properties Frequent intake of vinegar causes a decrease in the likelihood of developing esophageal cancer. Rice vinegar takes the lead on this front as it contains a compound called ethyl acetate, which prevents the development of cancer in the large intestine. It has also been shown to reduce tumor formation in animal testing. Vinegar is also famous for preventing the spread of leukemia cell lines in the human body.
10. Improved Skin ConditionAccording to studies, vinegar contains the perfect acidic concentration to treat eczema and psoriasis in animals. It works by enhancing the skin barrier and improves moisture retention in the skin, warding off any excessive dryness.
For humans, it is suggested to first perform a patch test on the back of their hand to see if it stings or hurts in any way and then proceed with applying it on their body. However, it's best recommended to suggest your dermatologist before applying it to your skin. Even if you do apply it, you must always be mindful of diluting it in water to reduce its acidic potency.
11. Final WordVinegar is an acidic solution that is full of miraculous benefits. It can be easily added to your everyday life. It gives you super tasty food, and consuming it frequently can help cure various harmful ailments. So, add this zesty ingredient into your dietary plan today to make the most of its various benefits.
Puya Yazdi, “11 Surprising Vinegar Benefits + Side Effects”, August 12, 2020, https://selfhacked.com/blog/vinegar-health-benefits/
Jessica Migala, “Apple Cider Vinegar: Benefits, Side Effects, Uses, Dosage, and More," February 10, 2020, https://www.everydayhealth.com/diet-nutrition/diet/apple-cider-vinegar-nutrition-facts-health-benefits-risks-more/
Kris Gunnars, “6 Health Benefits of Apple Cider Vinegar, Backed by Science”, March 4, 2020, https://www.healthline.com/nutrition/6-proven-health-benefits-of-apple-cider-vinegar
Ansley Hill, “White Vinegar: Ingredients, Uses and Benefits," July 31, 2018, https://www.healthline.com/nutrition/white-vinegar
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