The Keto diet is one of the most popular fad diets, with one million searches on Google every month. There’s nothing new about the ketogenic diet because it has been used for about 100 years in medicine as a treatment option for drug-resistant epilepsy in children.

You might have been thinking of following the keto (ketogenic) diet for losing weight or improving your health. Let’s discuss what a keto diet is and what are its health benefits.

 

What Is A Ketogenic Diet?

A ketogenic diet consists of very limited carbohydrates, moderate amounts of proteins, and a high amount of healthy fats. Typically, the body's main source of energy is glucose that comes from carbohydrates that you eat. After following the keto diet for a few days, the cells start lacking blood glucose to use as a primary energy source. In the absence of blood sugar, your body starts using stored fat for energy by breaking it down into ketone bodies. The process is called ketosis [1].

A ketogenic diet allows you to consume only 20-25 grams of carbohydrates a day. Your body starts using fat to generate energy within two to four days of following the diet. Some people need to follow a very restricted diet to make enough ketones [2].

 

Proven Health Benefits Of Keto Diet:

The following are potential health benefits of the keto diet backed by credible research:

• Promotes Weight Loss:

A keto diet not only promotes weight loss but also boosts metabolism. Many studies validate that people who follow the ketogenic diet lose weight more quickly than people who eat a high-carb diet. It is because keto diets lower insulin levels by eliminating excess water from your body, and as a result, you lose weight within two to three weeks [3].

• Reduces Appetite:

A keto diet contains fewer carbohydrates that result in an automatic reduction of appetite. According to a study, people reported that they started eating very few calories when they ate more fats and proteins with no carbs because they did not get hungry [4].

• Improves Sleep Quality:

When you follow your keto diet plan for three to five days, it seems hard to fall asleep initially. But when your body gets used to ketosis, you fall asleep earlier, stay asleep, and wake up refreshed. It has been reported in a study of children with therapy-resistant epilepsy [5].

• Improves Acne:

Many people have acne due to changes in blood sugar and diet.  When you eat refined sugars and processed foods, your blood sugar levels rise, affecting your skin's health. One study reported that a ketogenic diet (decreased carb intake) improves acne in some people [6].  

• Improves Heart Health:

A reduced risk of heart disease is associated with higher HDL (good) cholesterol levels. Keto diets consist of high fats that are good for improving HDL levels. Eating healthful fats like avocados and fatty fish can reduce cholesterol levels, reducing the risk of many heart diseases.

 

Conclusion:

If you’re trying to lose weight or dealing with a certain health condition, you should talk to your dietitian or doctor regarding the keto diet. A lot of studies have supported the beneficial effects of the keto diet on weight loss, heart health, brain health, and energy levels. Make sure you also consume nutrient-dense carbohydrates along with healthy fats and proteins. 

 

 

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 References: 

[1]      Freeman JM, Kossoff EH, Hartman AL. The Ketogenic Diet: One Decade Later. Pediatrics 2007;119:535 LP – 543. https://doi.org/10.1542/peds.2006-2447.

[2]      Rho. SAM and JM. Mechanisms of ketogenic diet action. 2012.

[3]      Volek JS, Westman EC. Very-low-carbohydrate weight-loss diets revisited. Cleve Clin J Med 2002;69:849 LP – 862.

[4]      McClernon FJ, Yancy Jr. WS, Eberstein JA, Atkins RC, Westman EC. The Effects of a Low-Carbohydrate Ketogenic Diet and a Low-Fat Diet on Mood, Hunger, and Other Self-Reported Symptoms. Obesity 2007;15:182. https://doi.org/10.1038/oby.2007.516,

[5]      Hallböök T, Lundgren J, Rosén I. Ketogenic Diet Improves Sleep Quality in Children with Therapy-resistant Epilepsy. Epilepsia 2007;48:59–65. https://doi.org/10.1111/j.1528-1167.2006.00834.x

[6]      Paoli A, Grimaldi K, Toniolo L, Canato M, Bianco A, Fratter A. Nutrition and Acne: Therapeutic Potential of Ketogenic Diets. Skin Pharmacol Physiol 2012;25:111–7. https://doi.org/10.1159/000336404. 

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