benefits of a keto diet

Keto based diet from the FHALL Low Carb Kitchen

To extend life expectancy and keep healthy, one of the first things we should look at is our diet. 

Throughout the majority of human evolutionary history, access to food was inconsistent, with carbohydrates—now a staple macronutrient—being scarce except for seasonal fruits and not refined (concentrated) until the early civilisations giving a timeframe in evolutionary terms as very slight. This scarcity necessitated the evolution of efficient carbohydrate storage mechanisms within the human body, notably the conversion of excess glucose into adipose (fat) tissue for future energy utilisation. These biological adaptations were essential for survival, given the unpredictable availability of carbohydrate-rich foods and the irregular intervals at which early humans consumed food.   Link to More....

The booklet, "What is the Keto Diet" is designed to give you an overall picture of the Keto Diet and what you can expect if you choose to adopt the Keto Diet. 

Once you open the booklet, you will see arrows at the right and left sides of the screen to turn the pages and controls along the bottom edge of your screen.

Download the booklet as a pdf, and print it out. Share it with your family and friends on your social media.

What are the health benefits of Keto?

There is scientific evidence that a ketogenic diet will help the following:

There is also reasonable evidence that a ketogenic diet will help the following conditions as well:


Maybe you're unsure, but it is known by most that we benefit from removing sugar from their diet. That's something we can all agree on, but not every diet follows.


But what about weight?

When the body becomes fat-adapted through following a ketogenic diet, weight loss can often be a side benefit. This is because the body starts utilizing fat as its primary fuel source instead of carbohydrates, leading to increased fat burning and potentially rapid weight loss.

Moreover, one of the advantages of the ketogenic diet is that it typically preserves muscle mass and may not negatively impact metabolism, as it allows for adequate protein intake and focuses on healthy fats as the primary energy source. This can help prevent muscle loss and metabolic issues that may occur with other restrictive diets.

It's important to note that individual results may vary, and weight loss depends on various factors such as body composition, activity level, and overall caloric intake. It's always recommended to consult with a healthcare professional or a registered dietitian before making any significant changes to your diet or exercise routine.

The above publication;


The Potential Health Benefits of the Ketogenic Diet: 

A Narrative Review

This publication is taken directly from the National Library of Medicine Article by the same name, published in May of 2021 which is a more in depth work with many references and citations.

The  health benefits and the claims about the treatment of some of the most serious illnesses, should be supported with scientific evidence and that is the prepose of this publication.

Following a Keto diet - low-carbohydrate, high-fat eating plan has been shown to slow ageing and prevent a host of diseases, including Alzheimer's 

Reducing carbs causes the body to release the chemical β-hydroxybutyrate, thereby protecting cells from 'internal stress' and genetic damage. This chemical blocks an enzyme that prevents the activation of specific genes. 


The Keto diet, is followed by the likes of actress Halle Berry. The low carb, high fat eating plan forces the body to burn fat, rather than carbohydrates, for energy. This effectively starves it of carbs but not calories.

A Ketogenic diet forces the body to burn fat over carbohydrates for energy, and new research suggests that a Ketogenic diet slows ageing. And that following a low-carb, high-fat eating plan may well help prevent age-related conditions, such as heart disease, Alzheimer's and even cancer.


According to Dr Katerina Akassoglou, a study officer from the Gladstone Institute for Virology and Immunology based in San Francisco, the findings could be relevant for a wide range of neurological conditions. Diseases that afflict millions, and to date have few treatment options, such as Alzheimer's, Parkinson's, autism and traumatic brain injury. 


The researchers have restricted the calorie intake of mice, causing their βOHB levels to rise while at the same time blocking the effects of the enzyme histone deacetylases (HDACs).


Inhibiting HDACs leads to activating the genes Foxo3a and Mt2, which protect cells from internal stress.


Study author Dr Eric Verdin said: 'Over the years, studies have found that restricting calories slows aging and increases longevity; however, the mechanism of this effect has remained elusive.


'Here, we find that βOHB, the body's major source of energy during exercise or fasting, blocks a class of enzymes that otherwise promote stress, thus protecting cells from aging.'


The researchers plan to analyze the effect of a ketogenic diet on the brain and heart.


For further information go to:

https://www.sciencedaily.com/releases/2012/12/121206142025.htm


How to get into ketosis

Ketosis is a popular method of controlling your weight and for fat and weight loss. The success of Keto is partly due to the appetite-suppressing effects associated with it. See our free three-day plan that will get you started. There are also 30-day plans available.


Maybe you are not aware of the effects of sugar, but let me tell you, there is not a person on this planet who would not benefit from removing sugar from their diet. That's something we can all agree on, but not every diet is healthy, even if there is no sugar. Why?. Simply put, insulin is triggered in many ways even if we do not have sugar, so it is essential to be aware of the foods we are eating have on our bodies and avoid those that trigger insulin release.


Ketosis is a popular method for fat and weight loss partly due to the appetite-suppressing effects associated with it. See our free 3-day plan that will get you started. There are also 30-day plans available.

Will I be hungry in a ketosis state?

As your body adapts to the state of ketosis, you will likely experience some further benefits - such as increased energy and reduced appetite – in addition to weight loss!


While initially, you may experience hunger and sugar cravings in the first few days of your diet – due to your body adjusting to the change in calorie intake - the presence of ketone bodies typically has a positive appetite-suppressing effect.


According to a growing body of evidence, diet and nutrition play a direct role in maintaining neuronal health. 


Certain dietary factors can influence the onset and progression of Parkinson’s disease and potentially its improvement. There is an emerging pattern from this body of research, and the consensus is that an imbalance in dietary factors affects the maintenance and production of mature neurons. 


Research suggests that vitamins are essential for the formation of neurons and their ultimate survival. 

Obesity is rising globally.

Not eating the correct nourishment deprives the body of essential nutrients—people then build up excessive unhealthy components, such as fat, and gradually the body is unable to sustain normal functions.

Obesity is already a huge problem. Research has shown that the global obesity epidemic continues. According to a recent article in Time magazine, almost 30% of the world's population is obese or overweight. A new report shows that about 2 billion people worldwide are overweight or obese, despite the evidence that appropriate body weight is necessary for long life and optimum health. You can take control, just as others have and have the body you desire without sacrificing the good things in life.

Improve Ketone Levels, Ketosis, in the Fight Against Obesity


What is ketosis?

Ketosis is a metabolic state where your body uses fat stores rather than carbohydrates (glycogen) as its primary fuel source. This state happens as your main energy supply is drawn from ketones in your blood rather than from blood glucose. 

There are two ways to put your body into ketosis;

How do you know if you are in ketosis?

Everyone responds differently to being in a ketogenic state. Not all side effects are experienced, and most subside as your body becomes more adept at burning fat as its primary source of energy. In the early stages, fatigue is common. This occurs as you adapt to the reduced intake of carbohydrates, and your body shifts from glycolysis to ketosis.


Your body breaks down its stored glucose leading to the release of a lot of water, and your kidneys will remove this excess water. As a result, dehydration can be common. You should compensate for this by significantly increasing your water intake. As ketone levels increase in your body, some convert to a chemical called acetone, leading to a metallic taste in your mouth. Sugar-free chewing gum can help alleviate any unpleasant tastes. You can also buy ketone test strips that measure the amount of ketones in the blood. 

The relationship of being in ketosis to weight loss

Being in a ketosis state, where your body burns fat for fuel, supports weight loss. Most people feel satiated eating balanced keto-based meals that will help burn fat at a high rate, so you will find that you don't eat as much. And thanks to the high-fat content in your diet, you won't want to.


However, entering into a calorie deficit - i.e. consuming fewer calories than our bodies burn off - will result in weight loss. This is regardless of whether you enter into a ketosis state or not.


A ketogenic diet allows your body to use your fat cells as energy, which gives you an almost unlimited amount of clean-burning fuel.


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Continuation of the first chapter of this page;


In stark contrast to these ancestral eating patterns, the modern diet is characterised by, in many examples, a continuous and excessive intake of carbohydrates. The prevalent dietary regime often consists of three substantial meals daily, interspersed with frequent snacking, leading to a near-constant state of nutrient influx. This dietary shift is further compounded by the high consumption of processed foods, which are typically laden with added sugars, contributing to the widespread incidence of insulin resistance and type two diabetes.


The omnipresence of sugar-rich processed foods in contemporary diets has been a key factor in the escalation of insulin resistance—a condition in which we become less responsive to insulin, impairing glucose metabolism. This metabolic impairment can provoke a chronic inflammatory response, which is intricately linked to the pathogenesis of cardiovascular diseases, including heart disease, and to the infliction which can cause damage to arterial walls. Collectively, these dietary-induced conditions pose significant health risks, marking a departure from the episodic eating and nutrient-optimising's strategies honed by millennia of human evolution a wise dietary strategy.  

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Anti-Ageing Benefits of Intermittent Fasting

In Silicon Valley, the hub of anti-ageing research and funding, countless entrepreneurs and high-profile celebrities use intermittent fasting to combat the effects of ageing. Various studies are conducted with no real grasp of the scientific mechanisms that modulate them.

Diabetes, obesity, cancer, and other chronic illnesses are rising. A subculture where eating less is prized may seem far fetched and against the grain. Silicon Valley is the home of far-fetched ideas, and executives are finding greater mental clarity, concentration and resistance to disease through the age-old practice, namely, fasting.

The weight loss benefits are secondary. Almost all Silicon Valley's high performing entrepreneurs and executives use fasting to optimize their mental performance.

Fasting is believed to decrease the rates of neurodegenerative diseases such as Huntington's, Alzheimer's, and Parkinson's. Studies suggest that a brain chemical called brain-derived neurotrophic factor (BDNF) improves memory retention in fasting individuals. 

Restricting our eating times (i.e. not eating for 16 hours per day, including sleep time, thus leaving an 8-hour window where we can eat daily) allows our brain and bodies to self-repair. Thereby enhancing our mental performance. 

According to numerous studies and the advantages to brain function, long-term health can also benefit from fasting. It also reduces cardiovascular risk. Fasting reduces signs of ageing and also improves resilience against cancer.

Many benefits of fasting come from reducing food intake by one or two fewer meals a day. Moreover, the upside is spending less time doing the dishes, visiting restaurants, and spending less money on food that is not beneficial. 

While some believe that a lifestyle revolving around skipping meals may be short-term and short-sighted, evidence shows that it is a healthier and more effective way to eat.

More... Link to, National Library of Medicine

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