It may not be surprising that 12.9 million Americans adhere to the keto diet annually. By 2024, enthusiasts of the keto diet worldwide contributed to a substantial 27 million keto hashtags on Instagram, establishing this high-fat, low-carb diet as a household name.
If you or someone you know has experimented with living the keto diet lifestyle, you are well aware that weight loss follows closely behind. However, not all keto plans are identical (or beneficial for that matter).
While keto can be approached in diverse ways, ‘Healthy Keto’ is the main focus today – and for compelling reasons.
Here, Dr. Eric Berg, the author of the Amazon Best Seller, The Healthy Keto Plan, is enthusiastic to elucidate all the advantages of healthy keto and why you should consider adopting it (and perhaps forsaking dirty keto).
Over his 30 years in practice, Dr. Berg has collaborated with over 40,00 individuals, including eminent Hollywood actors, Senior U.S. government officials, Medical Doctors, top CEOs of notable corporations, scientists, stay-at-home mothers, and high school students—assisting them in integrating appropriate nourishment and Healthy keto into their lifestyle.
Therefore, if you’re curious about keto but intend to avoid the processed, oily foods that some keto adherents consume, Healthy keto holds the key to health in 2024.
Healthy Keto Vs. Conventional (Dirty) Keto
Today, according to Berg, two primary types of keto diets are prevalent: regular keto and healthy keto, (also referred to as dirty and clean keto or even strict and lazy keto). As discernible from the nomenclature, one is more healthful than the other.
While both approaches prioritize carbohydrate restriction, “healthy keto emphasizes the consumption of whole foods abundant in vitamins and minerals over processed alternatives, which may lack essential nutrients crucial for optimal functioning,” elaborates Dr. Berg.
In essence, healthy keto advocates for nutrient-dense foods (high-quality ingredients, grass-def meats, wild-caught seafood, and pasture-raised poultry), while Dirty keto fixates on maintaining low carbohydrate intake even if it entails consuming conventional, highly processed foods, and simultaneously elevating healthy fat consumption and limiting carbohydrates.
Worth Noting: Dr. Berg notes that individuals adhering to a healthy keto diet tend to exhibit a healthier appearance due to the consumption of top-notch foods and beneficial fats.
Consequently, let’s delve into the specifics of healthy keto, the significance of ketones, and the scientific rationale behind the effectiveness of this renowned diet.
Healthy Keto Eating Statistics:
Dr. Berg elucidates the nuanced aspects of healthy keto here:
- Purpose: primarily for weight loss, metabolic syndrome, blood sugar issues, inflammation, and various other health concerns. The primary aim is to curtail carbohydrate consumption to an extent (50 g or less per day) such that the body metabolizes fat instead of carbohydrates.
- The macronutrient ratios are 20% protein, 75% fat, and 5% carbohydrates. Nonetheless, green leafy vegetables and other low-starch vegetables are sanctioned and encouraged in liberal amounts.
- The uniqueness of this diet lies in the promotion of high-nutrient foods and quality fare. Examples encompass wild-caught salmon, organic broccoli and leafy greens, sauerkraut, avocado, organic steak, organic eggs, and bacon.
- Individuals often combine this diet with intermittent fasting to diminish insulin levels and reverse metabolic dysfunction. Lower insulin levels correspond to heightened benefits as it rectifies insulin resistance.
In addition to health advantages spanning from fat reduction and enhancing mood and energy, Dr. Berg shares that healthy keto can also play a part in:
- Alleviating a fatty liver
- Improving PCOS (polycystic ovarian syndrome)
- Mitigating inflammatory issues
- Enhancing general metabolism or set point
- Reducing the risk of heart disease, high blood pressure, and elevated triglyceride levels
Ketosis, Ketones, and Insulin Resistance
Ketones and Ketosis have been buzzwords in the fitness realm for a considerable period, especially among keto adherents. But what do they signify? And why are they vital in incinerating fat and enhancing well-being?
Ketosis: “In a state of ketosis, your body operates on ketones, which are more readily metabolized forms of fat fuel,” expounds Dr. Berg. “Since the majority of the populace predominantly subsists on carbohydrates, ketosis is hindered.” This is where Healthy KETO excels.
To trigger ketosis, Dr, Berg explains that carbohydrate intake must be curtailed to under 50 grams per day. “Ketosis revolves around a moderate protein, high fat, low carb diet.” This is the objective when pursuing keto.
“Inducing a healthy state of ketosis alters the manner in which your cells are nourished,” Dr. Berg elaborates.
Ketones: That segues to Ketones, which serve as a cleaner, more spirited, and more proficient fuel source, particularly for the brain. “Given that a majority of the population grapples with some variant of insulin resistance, glucose exacerbates their state of well-being,” Dr. Berg points out.
Insulin resistance-=: A state in which cells reject not only insulin but also glucose. “This implies that cells are deprived of fuel and individuals are unable to burn fat to generate ketones; this is where healthy ketosis works towards overturning this condition while furnishing the essential nutrients to the body,”
As evident, there is a scientific underpinning as to why healthy keto resonates with many. At this juncture, you might be poised to take the inaugural step towards transforming your physique and health for the better.
Closing Thoughts on Keto Diets
When done correctly, healthy keto can engender favorable cascading effects in your physique such as bolstering energy, ketones, and enhancing overall health. The longer you adhere to Healthy keto, the more proficiently your body will metabolize fat as your insulin levels achieve equilibrium.