By depleting the body’s sugar reserves, the keto diet prompts the breakdown of fat to produce energy, which can lead to weight loss and offer other advantages such as managing acne and enhancing heart health.
However, there are potential risks associated with the keto diet. It is a specific eating plan that emphasizes the consumption of foods high in healthy fats, adequate protein, and minimal carbohydrates. The ultimate objective is to derive a higher portion of calories from fat rather than carbs.
The diet’s mechanism of action involves the depletion of the body’s sugar reserves, leading to the breakdown of fat for energy. This process generates ketones, which the body subsequently utilizes as a fuel source. Consequently, the burning of fats can result in weight loss.
There are various kinds of keto diet, such as the Standard Ketogenic Diet and the Cyclical Ketogenic Diet.
In this article, we explain the benefits of the keto diet.
1. Supports weight loss
In terms of thought sequencing, the ketogenic diet can potentially facilitate weight loss through various mechanisms such as increasing metabolism and decreasing appetite. The diet comprises satiating foods that can potentially lessen the production of hunger-inducing hormones. Due to these factors, adhering to a keto diet could potentially lead to appetite reduction and consequent weight loss.
In 2013, researchers conducted a meta-analysis of 13 randomized controlled trials and discovered that individuals who followed ketogenic diets lost an additional 2 pounds (lbs) compared to those who followed low fat diets within a span of 1 year. Likewise, another review consisting of 11 studies revealed that individuals on a ketogenic diet lost 5 lbs more than those on low-fat diets within a 6-month period.
2. Improves acne
Acne can be caused by various factors and might be connected to diet and blood sugar levels in certain individuals. Consuming a diet rich in processed and refined carbohydrates can disturb the composition of gut bacteria and lead to significant fluctuations in blood sugar levels, both of which can have negative impacts on skin well-being.
In a 2012 study, it was found that by reducing carb intake, a ketogenic diet may have the potential to mitigate acne symptoms for certain individuals.
3. May reduce risk of certain cancers
The effects of the ketogenic diet in preventing or treating certain cancers have been examined by researchers.
A study discovered that the ketogenic diet could be a secure and appropriate form of complementary treatment to be used in combination with chemotherapy and radiation therapy for individuals with specific cancers. The reason behind this is that the diet induces higher levels of oxidative stress in cancer cells compared to normal cells, resulting in their demise.
A possible link between insulin complications and certain cancers has been suggested in a newer study conducted in 2018, which proposes that the ketogenic diet, by reducing blood sugar, could potentially lessen this risk. Insulin, a hormone responsible for regulating blood sugar levels, may be associated with these cancers.
While there is some research suggesting potential benefits of the ketogenic diet in cancer treatment, there are limited studies in this field. Therefore, more research is required to comprehensively grasp the potential advantages of the ketogenic diet in preventing and treating cancer.
4. May improve heart health
Choosing healthful foods is important when following the ketogenic diet. Evidence suggests that substituting less healthful fats, like pork rinds, with healthful fats like avocados can decrease cholesterol levels and thereby enhance heart health.
In a comprehensive analysis conducted in 2017, studies involving both animals and humans on a keto diet revealed that individuals observed a notable decrease in levels of total cholesterol, bad cholesterol (LDL), and triglycerides, while observing an increase in good cholesterol (HDL).
A person’s risk of heart complications may be reduced by the cholesterol-reducing effect of a keto diet, as high cholesterol levels can increase the likelihood of cardiovascular disease.
However, according to the review, the effectiveness of the diet in promoting heart health is contingent upon the quality of the diet. Therefore, it is crucial to consume nutritious and well-balanced food when adopting the keto diet.
5. Improves PCOS symptoms
Polycystic ovary syndrome (PCOS) is a hormonal disorder that can result in excessive male hormones, ovulation issues, and the presence of multiple cysts on the ovaries. In individuals with PCOS, the consumption of a high-carbohydrate diet can lead to negative outcomes like skin troubles and an increase in body weight.
Not much research has been conducted on the effects of the ketogenic diet on PCOS. However, in a pilot study conducted in 2005, five women were observed for a period of 24 weeks. The results of this study revealed that the ketogenic diet had a positive impact on various indicators of PCOS.
- weight loss
- hormone balance
- ratios of luteinizing hormone (LH) and follicle-stimulating hormone (FSH)
- levels of fasting insulin
The findings from another study conducted in 2019 indicated that a keto diet could bring about positive outcomes for individuals with hormonal disorders such as PCOS and type 2 diabetes. Nevertheless, it was noted that due to the wide variety of the studies, it would be inappropriate to suggest a keto diet as a universal remedy for PCOS.
6. Increased energy
If you desire to have energy from morning until night, this is the place to be. The ketogenic diet is recognized for its ability to decrease fatigue and, simultaneously, offer consistent energy throughout the day. Unlike standard diets that are high in carbohydrates, which only provide energy until glucose stores are depleted, with the ketogenic diet, you won’t have to wait until your next meal to regain energy.
On the ketogenic diet, you will not experience those issues because your body’s energy source shifts from glucose to fat. As a result, your body no longer relies on your diet for energy and instead provides sustained energy for a longer duration.
If you chose to transition from your typical diet to the ketogenic diet, you might go through a brief period characterized by decreased energy levels, commonly known as the “keto flu.”
These symptoms, which resemble the common flu, occur exclusively during the phase when carbohydrates are no longer the main source of fuel for your body. However, as you progress in your ketogenic diet, these symptoms will gradually vanish within a few days as your body becomes accustomed to utilizing fat as its energy source.
7. Reduced inflammation
Inflammation, which is an immune system response to combat toxins, infections, and aid in healing, is not always negative. Nonetheless, there are instances when the body tends to overreact and engage in excessive fighting even when unnecessary. During such times, heightened systemic inflammation can give rise to different chronic health issues, such as asthma, type 2 diabetes, obesity, and even Alzheimer’s, among others.
Numerous studies have discovered a connection between the ketogenic diet and the reduction of inflammation, thus highlighting the health benefits associated with it.
According to research, it is suggested that the metabolism of ketones and the primary ketone body, beta-hydroxybutyrate, have the ability to decrease reactive oxygen species, thereby reducing pain, swelling, and inflammation. Another study demonstrated that the ketogenic diet decreased the levels of proinflammatory cytokines, a broad group of signaling molecules that play a role in inflammation regulation.
8. Improved cholesterol levels
Have you ever heard the claim that the ketogenic diet increases cholesterol levels, and maybe you have heard it countless times? Well, it turns out that this statement is actually one of the most prominent myths and misunderstandings about the ketogenic diet.
Cholesterol is a substance manufactured by the liver and present in every cell of your body. It is necessary for the production of hormones, enzymes, and vitamin D. However, excessive cholesterol levels can result in the accumulation of plaque in arteries, increasing the risk of coronary artery disease, strokes, and other heart-related issues.
Even though the ketogenic diet requires a high fat intake, studies have demonstrated that obese patients with high cholesterol levels before starting the diet saw a significant reduction in total cholesterol, LDL, triglycerides, and blood glucose levels. However, there was an increase in HDL cholesterol, which is commonly referred to as the “good cholesterol.”
9. Blood sugar control
Carbohydrate-rich foods exert the greatest influence on blood sugar levels. Whether you are diabetic or not, the ketogenic diet can benefit your health by reducing blood sugar levels.
The main reason for avoiding carbohydrate-dense foods, including sugars, starchy fruits and vegetables, and grains, during your ketogenic journey is their significant impact on blood sugar.
By following the ketogenic diet, you can keep your blood glucose levels in a healthy and stable range, thereby decreasing the necessity for significant insulin spikes.
According to research, one’s diet can impact the ability of insulin to regulate and maintain blood glucose levels. For instance, consuming high-fat diets can lead to increased insulin resistance. Nonetheless, when high-fat diets are coupled with reduced carbohydrate intake, blood glucose levels are improved and the dependence on insulin decreases.
There is an assortment of supplements available in the market that can assist in naturally reducing blood sugar levels. These include cinnamon, moringa, ginseng, and others.
10. Improved blood pressure
If you want to know if you have high blood pressure, you need to get tested because there is no way to accurately determine it without testing. Ideally, healthy and normal blood pressure readings should be below 120/80 mm Hg. Nevertheless, if your readings exceed 180/120 mm Hg, it is crucial to call emergency services right away as you might be having a hypertensive crisis.
High blood pressure poses a significant risk for heart, brain, and kidney-related medical conditions. If you currently have high blood pressure, there are strategies to enhance and prevent it. Research indicates that incorporating a low-carb diet into your daily macronutrient intake reduces cardiovascular risk factors and significantly lowers both systolic and diastolic blood pressure.
