Top 10 Keto Diet Benefits

You've probably heard of the ketogenic diet, also known as the "Keto Diet," and you may even have a few friends or family members who are on it. You could even be thinking about doing it yourself, either because you want to better your health or because your doctor has recommended it. But before you jump in, it's a good idea to know what you're getting yourself into and what the potential keto diet benefits are.

What is the Keto Diet?

The keto diet is one that is high in fat, low in carbohydrates, and requires a modest quantity of protein. You're essentially putting your body into ketosis, a metabolic condition in which stored fat is broken down into molecules known as ketone bodies and used as energy sources.

A Detailed Keto Diet Plan for Beginners

This happens when the body's principal energy source, blood sugar (which originates from carbohydrates), gets depleted. It's important to remember that this transformation doesn't happen overnight, and that the outcomes aren't the same for everyone. Ketosis is usually initiated after two to four days of limited carbohydrate diet (20 to 50 grammes per day).

While some people find the keto diet difficult, it has been shown to be effective in treating drug-resistant epilepsy [1] and has been given as an alternate diet for obese patients. In fact, studies have shown that following the Keto diet can have some surprise (and welcome) health benefits. Here are ten of the most important keto diet advantages.

Top 10 Keto Diet Benefits

1. Appetite reduction

Reduced carbohydrate consumption has been found in studies to help people lose weight. Participants who were told to follow to a low-carbohydrate keto diet did not get hungry as often as those who were told to stick to a low-fat diet in one study [2].

2. Better-quality sleep

The ketogenic diet has also been shown to increase sleep quality. It's possible that falling asleep will be difficult at first, especially during the first three to five days of your keto diet. However, once your body has become accustomed to ketosis, falling asleep, sleeping deeper, and waking up feeling more refreshed becomes easier. This was demonstrated in a study of children with epilepsy who were resistant to treatment [3].

3. Effective Weight Loss

Less frequent hunger sensations will, of course, lead to a reduction in the amount of food (in other words, calories) consumed, which will aid in weight loss. In fact, according to another study [4], low-carb dieters can lose up to three times as much weight as low-fat dieters while also not feeling hungry. Furthermore, previous research [5] has showed that a large amount of the fat shed by low-carb dieters comes from the abdominal area, making this an intriguing diet choice for persons trying to remove their love handles.

A Detailed Keto Diet Plan for Beginners

4. Higher Energy Levels

This relates to the earlier topic about getting better sleep. Following the keto diet, you may feel sluggish and short on energy at first. This illness is known as the "keto flu," and it is frequently accompanied by headaches, nausea, and other unpleasant symptoms.

Because the body is no longer burning glucose, this happens as a result of ketosis. However, after a few days, your body will have become acclimated to using fat for energy, and you will likely feel even more energised than before.

5. Improved Emotional Disposition

Recent mouse studies [6] revealed that test subjects on the keto diet had lower anxiety levels. This was also shown in mice whose mothers followed a ketogenic diet [7]. The keto diet's low sugar levels and increased emphasis on healthy fat intake, according to researchers, are to blame.

6. Improved Heart Health

High-density lipoprotein (HDL) levels have been linked to a lower risk of heart disease [8]. One of the most effective strategies to raise your HDL levels is to consume more fat. This could explain why, on low-carb diets like the Keto diet, HDL levels increase significantly [9], whereas on low-fat diets, they actually decline.

7. Improved Liver Health

The keto diet is especially beneficial for patients who are at risk of developing fatty liver disease. It's usually linked to prediabetes and Type 2 diabetes [10], both of which are caused by elevated blood sugar levels. Reduced carbohydrate consumption may result in lower blood sugar levels, lowering your risk of developing fatty liver disease.

8. Lower Blood Sugar and Insulin Levels

Type 2 diabetes, as previously said, is a dangerous disorder caused by excessive blood sugar levels. When a person has insulin resistance, this can happen. Insulin allows the body to safely react with highly hazardous blood sugars, allowing the glucose to be burned or stored in the cells.

Insulin resistance occurs when the body's insulin production is insufficient to lower blood sugar levels, resulting in type 2 diabetes. However, if you cut your carb intake significantly, your body won't need to create as much insulin to maintain your already-low blood sugar levels [11].

9. Reduced Inflammation Markers

Your present level of risk for developing health diseases such as arthritis, heart disease, and even autoimmune illnesses may be determined by your inflammation levels. Doctors can assess your inflammation levels by evaluating high-sensitivity C-reactive proteins (hsCRP) and white blood cell counts. In a two-year trial [12], individuals who followed a low-carb diet had their hsCRP levels drop by 29 percent.

10. Sharper Mental Faculties

Surprisingly, the ketogenic diet may also increase mental performance. There is evidence to show that ketones are more effective than blood sugar in the brain. Diet-induced ketosis improved cognition in older rats, according to one study [13].

Based on previous research, a group of researchers [14] looked into how the keto diet affects cognition in epilepsy patients. While their cognitive capacities were improved by the keto diet [15], further research demonstrated that the keto diet may also benefit individuals with Alzheimer's disease [16], Parkinson's disease [17], autism [18], and other neurological illnesses [19].

Keto Diet Conclusion

The keto diet offers a slew of health benefits for those who can stick to it religiously, making the prospect of substantially reducing carb intake acceptable or even enticing. However, while the Keto Diet has a lot of advantages, it's still a good idea to talk to your doctor to determine if it's suited for you.

A Detailed Keto Diet Plan for Beginners

References:

1. Hallböök T, Ji S, Maudsley S, Martin B. The effects of the ketogenic diet on behavior and cognition. Epilepsy research. 2012;100(3):304-309. doi:10.1016/j.eplepsyres.2011.04.017.

2. McClernon FJ, Yancy WS Jr, 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 (Silver Spring). 2007 Jan;15(1):182-7. 10.1038/oby.2007.516.

3. Hallbook T, Lundgren J, Rosen I. Ketogenic Diet Improves Sleep Quality in Children with Therapy-resistant Epilepsy. Epilepsia. 2007;48(1):59–65. doi: 10.1111/j.1528-1167.2006.00834.x

4. Sondike S, Copperman N, Jacobson M. Effects of a low-carbohydrate diet on weight loss and cardiovascular risk factor in overweight adoles cents. The Journal of Pediatrics. 2003 Mar; 142(3):253-258. 10.1067/mpd.2003.4

5. Volek JS, Sharman MJ, Gómez AL, Judelson DA, Rubin MR, Watson G, Sokmen B, Silvestre R, French DN, Kraemer WJ. Comparison of energy-restricted very low-carbohydrate and low-fat diets on weight loss and body composition in overweight men and women. Nutrition & Metabolism. 2004 Nov 8;1(13). 10.1186/1743-7075-1-13

6. Bostock ECS, Kirkby KC, Taylor BVM. The Current Status of the Ketogenic Diet in Psychiatry. Frontiers in Psychiatry. 2017;8:43. doi:10.3389/fpsyt.2017.00043.

7. Sussman D, Germann J, Henkelman M. Gestational ketogenic diet programs brain structure and susceptibility to depression & anxiety in the adult mouse offspring. Brain and Behavior. 2015;5(2):e00300. doi:10.1002/brb3.300.

8. Toth, P. The “Good Cholesterol”: High-Density Lipoprotein. Circulation. 2005;111(5):e89-e91. 10.1161/01.CIR.0000154555.07002.CA

9. Brinkworth GD, Noakes M, Buckley JD, Keogh JB, Clifton PM. Long-term effects of a very-low-carbohydrate weight loss diet compared with an isocaloric low-fat diet after 12 mo. Am J Clin Nutr. 2009 Jul;90(1):23-32. 10.3945/ajcn.2008.27326.

10. Hallberg SJ, McKenzie AL, Williams P.T. et al. Effectiveness and Safety of a Novel Care Model for the Management of Type 2 Diabetes at 1 Year: An Open-Label, Non-Randomized, Controlled Study. Diabetes Ther. 2018 April;9(2): 583-612. 10.1007/s13300-018-0373-9.

11. Noakes M, Foster PR, Keogh JB, James AP, Mamo JC, Clifton PM. Comparison of isocaloric very low carbohydrate/high saturated fat and high carbohydrate/low saturated fat diets on body composition and cardiovascular risk. Nutrition & Metabolism. 2006;3:7. doi:10.1186/1743-7075-3-7.

12. Shai I, Schwarzfuchs D, Henkin Y, Shahar D, Witkow S, Greenberg I, et. al. Weight Loss with a Low-Carbohydrate, Mediterranean, or Low-Fat Diet. The New England Journal of Medicine. 2008 July;359(3):229-241. 10.1056/NEJMoa0708681.

13. Xu K, Sun X, Eroku BO, Tsipis CP, Puchowicz MA, LaManna JC. Diet-Induced Ketosis Improves Cognitive Performance in Aged Rats. Oxygen Transport to Tissue XXXI. Advances in Experimental Medicine and Biology. 2009 Oct;662:71-75. 10.1007/978-1-4419-1241-1_9.

14. Hallböök T, Ji S, Maudsley S, Martin B. The effects of the ketogenic diet on behavior and cognition. Epilepsy research. 2012;100(3):304-309. doi:10.1016/j.eplepsyres.2011.04.017.

15. Kinsman SL, Vining EP, Quaskey SA, Mellits D, Freeman JM. Efficacy of .the ketogenic diet for intractable seizure disorders: a review of 58 cases. Epilepsia. 1992 Nov-Dec;33(6):1132-6.

16. Reger MA, Henderson ST, Hale C, Cholerton B, Baker LD, Watson GS, Hyde K, Chapman D, Craft S. Effects of beta-hydroxybutyrate on cognition in memory-impaired adults. Neurobiol Aging. 2004 Mar;25(3):311-4. 10.1016/S0197-4580(03)00087-3

17. Vanitallie TB, Nonas C, Di Rocco A, Boyar K, Hyams K, Heymsfield SB. Treatment of Parkinson disease with diet-induced hyperketonemia: a feasibility study. Neurology. 2005 Feb 22;64(4):728-30. 10.1212/01.WNL.0000152046.11390.45.

18.Evangeliou A, Vlachonikolis I, Mihailidou H, Spilioti M, Skarpalezou A, Makaronas N, et al. Application of a ketogenic diet in children with autistic behavior: pilot study. J Child Neurol. 2003;18 (2):113–118. 10.1177/08830738030180020501

19. Maalouf MA, Rho JM, Mattson MP. THE NEUROPROTECTIVE PROPERTIES OF CALORIE RESTRICTION, THE KETOGENIC DIET, AND KETONE BODIES. Brain research reviews. 2009;59(2):293-315. doi:10.1016/j.brainresrev.2008.09.002.