BENIFITS OF KETO DIET

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1. Supports weight loss

The ketogenic diet may aid weight loss in several ways, including boosting metabolism and reducing appetite.

Foods included in ketogenic diets are filling and may lower hunger-stimulating hormones. Therefore, adhering to a keto diet can help curb appetite and support weight loss.

A 2013 meta-analysis of 13 randomized controlled trials found that individuals on ketogenic diets lost 2 pounds more than those on low-fat diets over a year.

Similarly, another review of 11 studies showed that people on a ketogenic diet lost 5 pounds more than those on low-fat diets after 6 months.

2. Improves Acne

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Acne has multiple causes and may be influenced by diet and blood sugar levels in some individuals.

Consuming a diet rich in processed and refined carbohydrates can disrupt the balance of gut bacteria and cause significant fluctuations in blood sugar, both of which can negatively impact skin health.

A 2012 study found that reducing carbohydrate intake through a ketogenic diet might help alleviate acne symptoms in some people.

3. May Reduce Risk of Certain Cancers

Researchers have explored the potential of the ketogenic diet in preventing or even treating certain types of cancer.

One study found that the ketogenic diet might be a safe and effective complementary treatment when used alongside chemotherapy and radiation therapy for certain cancers. This is because it induces more oxidative stress in cancer cells than in normal cells, leading to the death of cancer cells.

A 2018 study suggests that by lowering blood sugar levels, the ketogenic diet could reduce the risk of insulin-related complications. Insulin, a hormone that regulates blood sugar, may be linked to some cancers.

While some research indicates that the ketogenic diet may offer benefits in cancer treatment, the studies are still limited. More research is needed to fully understand the potential advantages of the ketogenic diet in cancer prevention and treatment.

4. May Improve Heart Health

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Following the ketogenic diet with healthful food choices is crucial for improving heart health. Evidence suggests that consuming healthy fats, such as avocados, instead of unhealthy fats, like pork rinds, can help reduce cholesterol levels and enhance heart health.

A 2017 review of studies on animals and humans following a keto diet found that some individuals experienced significant reductions in total cholesterol, low-density lipoprotein (LDL or "bad" cholesterol), and triglycerides, along with an increase in high-density lipoprotein (HDL or "good" cholesterol).

High cholesterol levels can raise the risk of cardiovascular disease. Therefore, the cholesterol-lowering effect of the keto diet may help reduce the risk of heart complications.

However, the review emphasized that the diet's positive effects on heart health depend on the quality of the food consumed. It is essential to eat nutritionally balanced and healthful foods while following the keto diet.

5. May Protect Brain Function

Some studies, including a 2019 review, suggest that the ketones produced during the keto diet offer neuroprotective benefits, helping to strengthen and protect brain and nerve cells.

As a result, a ketogenic diet may aid in preventing or managing conditions like Alzheimer’s disease.

However, further research is needed to fully understand the effects of the keto diet on brain health.

6. Potentially Reduces Seizures

The specific ratio of fat, protein, and carbs in a ketogenic diet changes how the body uses energy, leading to ketosis. In this metabolic state, the body uses ketone bodies for fuel.

The Epilepsy Foundation suggests that ketosis can reduce seizures in people with epilepsy, particularly those who have not responded to other treatments. Although more research is needed, it appears to be most effective for children with focal seizures.

A 2019 review supports the idea that a ketogenic diet can benefit people with epilepsy. The diet may alleviate epilepsy symptoms through various mechanisms.

7. Improves PCOS Symptoms

Polycystic ovary syndrome (PCOS) is a hormonal disorder that can cause excess male hormones, ovulatory dysfunction, and polycystic ovaries. A high-carbohydrate diet can worsen symptoms in people with PCOS, such as skin problems and weight gain.

Although clinical studies on the ketogenic diet and PCOS are limited, a 2005 pilot study examined five women over 24 weeks. The researchers found that a ketogenic diet improved several markers of PCOS, including:

• Weight loss
• Hormone balance
• Ratios of luteinizing hormone (LH) and follicle-stimulating hormone (FSH)
• Levels of fasting insulin

A 2019 review found that a keto diet had beneficial effects for people with hormonal disorders, including PCOS and type 2 diabetes. However, the review also noted that the studies were too varied to recommend a keto diet as a general treatment for PCOS.

Risks and Complications

The ketogenic diet may offer various health benefits, but long-term adherence can have adverse effects on health, increasing the risk of the following issues:

• Kidney stones
• Excess protein in the blood
• Mineral and vitamin deficiencies
• Fat buildup in the liver

The keto diet can also cause side effects known as "keto flu," which may include:

• Constipation
• Fatigue
• Low blood sugar
• Nausea
• Vomiting
• Headaches
• Low exercise tolerance

These symptoms are particularly common at the beginning of the diet as the body adjusts to its new energy source.

Certain populations should avoid the keto diet, including:

• People with insulin-dependent diabetes
• Individuals with eating disorders
• Those with kidney disease or pancreatitis
• Women who are pregnant or breastfeeding

Additionally, individuals taking sodium-glucose cotransporter 2 (SGLT2) inhibitors for type 2 diabetes should not follow a keto diet, as this medication increases the risk of diabetic ketoacidosis, a dangerous condition that raises blood acidity.

Takeaway

It's crucial to discuss any planned diet changes with a doctor, dietitian, or trusted healthcare provider, particularly for individuals managing a health problem or disease.

Those considering the keto diet should consult with a doctor to check for conditions such as diabetes, hypoglycemia, heart disease, or any other health issues to ensure the keto diet is a safe option.

Be aware that research on the long-term benefits of the ketogenic diet is limited. It remains unclear whether following this diet for extended periods is more advantageous than adopting less restrictive, healthful eating patterns.

The ketogenic diet restricts or severely limits carbohydrates, but some carbohydrates offer health benefits. For a less restrictive dietary approach, individuals should include a variety of nutrient-dense, fibrous carbs, such as fruits and vegetables, along with nutritious protein sources and healthy fats.