Health Benefits of the Ketogenic Diet
The ketogenic diet is becoming known for being beneficial in so many areas of health and medicine, in this page we share with you some of the health benefits of the Ketogenic diet.
We hope you find this information useful.
What is Keto?
In Brief, and without getting too technical, Keto is a diet that requires eating low carbohydrates (Carbs), moderate protein, and high fat (healthy fat).
Our body uses glucose (carbs) as fuel, so without carbs your body is forced to start producing ketones from fat as a fuel alternative. Hence the name, Keto Diet. Once your body starts producing ketones as fuel, this is where the health magic starts to happen!
So what is in for you even if you body starts producing ketones? Here is a small list about what to expect when your body runs on Ketones and not Glucose (sugar).
Superior Fuel
Ketones are a more sufficient fuel than glucose (1). Boosting your ketones allows you to run leaner and efficiently, giving you more energy and vitality.
Weight Loss
Weight loss is probably the most commonly cited health benefit of the ketogenic diet. If you want to lose weight, the keto diet is the absolute best way to do it. Keto directly targets your fat-burning mechanisms to help you lose fat healthily. The best part? You don’t have to starve yourself to get there. Read along and you will know why.
Reduce Appetite & Rids Cravings
Imagine not feeling those food crashes and carb cravings. That’s the keto life. A high-fat, moderate-protein, and low carb diet curbs your appetite, allows you to eat until you are satiated and burn fat from your body and your food for energy. Once your body has settled into the diet, it works more efficiently, burning the fats in your food and your body and never embarking on the highs and lows of a carb/sugar diet. Without the sugar peaks and crashes, cravings disappear, and you feel satisfied.
Improves Mood
The healthy keto diet helps promote normal hormone levels, which supports your overall mood. If you struggle with mood swings, this could be a huge benefit for you.
Inflammation
Inflammation is the body’s natural immune response to help heal and fight infection. But too much and persistent inflammation can cause unpleasant symptoms, such as pain, joint stiffness, swelling, fatigue, and more acute physiological results. When you’re on a keto diet and regularly in a state of ketosis, your body produces ketones, which is a strong anti-inflammatory chemical (see the study here).
Another anti-inflammatory is the food that you consume on a ketogenic diet itself. The keto diet promotes the consumption of anti-inflammatory foods and prohibit the inflammation-causing food. See the list below:
Anti-inflammatory Foods
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Eggs
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Olive oil
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Coconut oil
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Avocados
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Fatty fish
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Spinach
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Cauliflower
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Broccoli
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Blueberries
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Bone broth
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Garlic
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Nuts
Inflammation-Causing Foods
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Processed foods
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Refined sugar
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Grains
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Fruits
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Starchy vegetables
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Omega-6
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Processed oils (canola, corn, safflower)
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Soda
Cholesterol
When people think of high-fat diets, they almost instantly think of high cholesterol levels. It’s a reasonable response considering we’ve been told for years that the low-fat diet is heart healthy and the high-fat diet is not. Yet more and more research is showing that fat is not to be feared and the real coz behind obesity and cardiovascular issues is : processed carbohydrates and diets high in sugar.
On a ketogenic eating plan, many people experience a decrease in total cholesterol, a decrease in triglycerides, and an increase in HDL (see the results here). Although some people may see a rise in cholesterol on a ketogenic diet, those people would likely see an increase regardless because rapid weight loss, be it water weight or body fat, can lead to a temporary, short-term rise in LDL cholesterol. Consequently, it’s often recommended to wait six months after starting a ketogenic diet to test your lipid panels, or to wait until your weight loss has tapered off.
Diabetes & Blood Sugar Control
Since you eliminate sugar and most carbohydrates on a keto diet, it’s not hard to understand why it’s great for blood-sugar control. The less sugar and carbs you eat, the less sugar in your bloodstream. Therefore, after starting a keto diet, most people will notice a decrease in their blood sugar almost immediately. In fact, the effects are so immediate, it’s recommended that diabetics beginning a ketogenic diet work with their health care provider so they can adjust their medication as needed while their glucose levels become lower and more stabilized.
Healthy Insulin Function
Being on ketosis allows your body to heal and restore your natural insulin sensitivity. People with insulin resistance do not respond to insulin as it should. This often translates into higher blood-glucose levels and, over time, can lead to diabetes and increase your risk for heart disease. Studies following participants with diabetes who implemented a ketogenic diet show that participants saw drastic reduction in their glucose-lowering medications and fasting glucose levels. see the study here
Blood Pressure
Anyone with high blood pressure will appreciate the positive blood pressure control that results from a keto diet. See the study here
Heart Health
A diet low in carbohydrates and higher in fats has been shown to drastically improve biomarkers associated with heart disease (see the study here)
The Conclusion
The ketogenic diet has significant health benefits in a variety of areas, from metabolic health to heart and brain health, and more. As studies continue and more is understood about the body’s reaction to the ketogenic diet and how it can be leveraged for a variety of wellness initiatives, there will surely be more discoveries of the benefits of the high-fat, moderate-protein, low-carb ketogenic lifestyle. Regardless, always check with a dietitian or your primary care physician before making dramatic dietary changes.
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DISCLAIMER: This document is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition.