{"id":20,"date":"2021-08-10T11:38:08","date_gmt":"2021-08-10T11:38:08","guid":{"rendered":"https:\/\/ketodietchoice.com\/?p=20"},"modified":"2022-02-04T19:46:42","modified_gmt":"2022-02-04T19:46:42","slug":"why-is-the-keto-diet-good-for-you","status":"publish","type":"post","link":"https:\/\/ketodietchoice.com\/why-is-the-keto-diet-good-for-you\/","title":{"rendered":"Why is the keto diet good for you?"},"content":{"rendered":"
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A keto diet is an eating plan that focuses on foods that provide a lot of healthful fats, adequate amounts of protein, and very few carbohydrates. The goal is to get more calories from fat than from carbs.<\/p>\n<\/div>\n

The diet works by depleting the body of its sugar reserves. As a result, it will start to break down fat for energy. This results in the production of molecules called ketones that the body uses for fuel. When the body burns fats, it can also lead to weight loss.<\/p>\n

There are several types of keto diet, including the Standard Ketogenic Diet and the Cyclical Ketogenic Diet.<\/p>\n

In this article, we explain the benefits of the keto diet, as well as its risks.<\/p>\n

1. Supports weight loss<\/h2>\n<\/div>\n
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The ketogenic diet may help\u00a0promote weight loss\u00a0in several ways, including boosting metabolism and reducing appetite.<\/p>\n

Ketogenic diets consist of foods that fill a person up and\u00a0may reduce hunger-stimulating hormones. For these reasons, following a keto diet may reduce appetite and promote weight loss.<\/p>\n

In a\u00a02013 meta-analysis\u00a0of 13 different randomized controlled trials, researchers found that people following ketogenic diets lost 2 pounds (lbs) more than those following low fat diets over 1 year.<\/p>\n

Similarly, another\u00a0review of 11 studies demonstrated that people following a ketogenic diet lost 5 lbs more than those following low-fat diets after 6 months.<\/p>\n<\/div>\n

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2. Improves acne<\/h2>\n

Acne\u00a0has several different causes and may have links to diet and blood sugar in some people.<\/p>\n

Eating a diet high in processed and refined\u00a0carbohydrates\u00a0may alter the balance of gut bacteria and cause blood sugar to rise and fall significantly, both of which can adversely affect skin health.<\/p>\n

According to\u00a0a 2012 study, by decreasing carb intake, a ketogenic diet could reduce acne symptoms in some people.<\/p>\n<\/div>\n

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3. May reduce risk of certain cancers<\/h2>\n

Researchers have examined the effects of the ketogenic diet in helping prevent or even treat certain\u00a0cancers.<\/p>\n

One\u00a0study found that the ketogenic diet may be a safe and suitable complementary treatment to use alongside\u00a0chemotherapy\u00a0and\u00a0radiation therapy\u00a0in people with certain cancers. This is because it would cause more oxidative\u00a0stress\u00a0in cancer cells than in normal cells, causing them to die.<\/p>\n

A\u00a0more recent study\u00a0from 2018 suggests that because the ketogenic diet reduces blood sugar, it could also lower the risk of\u00a0insulin\u00a0complications. Insulin is a hormone that controls blood sugar that may have links to some cancers.<\/p>\n

Although\u00a0some research\u00a0indicates that the ketogenic diet may have some benefit in cancer treatment, studies in this area are limited. Researchers need to carry out more studies to fully understand the potential benefits of the ketogenic diet in cancer prevention and treatment.<\/p>\n<\/div>\n

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4. May improve heart health<\/h2>\n

When a person follows the ketogenic diet, it is important that they choose healthful foods. Some evidence shows that eating healthful fats, such as avocados instead of less healthful fats, such as pork rinds, can help improve heart health by reducing\u00a0cholesterol.<\/p>\n

A\u00a02017 review\u00a0of studies of animals and humans on a keto diet showed that some people experienced a significant drop in levels of total cholesterol, low-density lipoprotein (LDL), or bad cholesterol, and triglycerides, and an increase in high-density lipoprotein (HDL), or \u201cgood\u201d cholesterol.<\/p>\n

High levels of cholesterol can\u00a0increase the risk\u00a0of cardiovascular disease. A keto diet\u2019s reducing effect on cholesterol may, therefore, reduce a person\u2019s risk of heart complications.<\/p>\n

However, the review concluded that the positive effects of the diet on heart health depend on diet quality. Therefore, it\u2019s important to eat healthful, nutritionally balanced food while following the keto diet.<\/p>\n<\/div>\n

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5. May protect brain function<\/h2>\n

Some studies, such as\u00a0this 2019 review, suggest the ketones that generate during the keto diet provide neuroprotective benefits, which means they can strengthen and protect the brain and nerve cells.<\/p>\n

For this reason, a keto diet may help a person prevent or manage conditions such as\u00a0Alzheimer\u2019s disease.<\/p>\n

However, more research is necessary into a keto diet\u2019s effects on the brain.<\/p>\n<\/div>\n

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6. Potentially reduces seizures<\/h2>\n

The ratio of fat, protein, and carbs in a keto diet alters the way the body uses energy, resulting in\u00a0ketosis. Ketosis is a metabolic process during which the body uses ketone bodies for fuel.<\/p>\n

The\u00a0Epilepsy Foundation\u00a0suggest that ketosis can reduce seizures in people with\u00a0epilepsy\u00a0\u2014 especially those who have not responded to other treatment methods. More research is necessary on how effective this is, though it seems to have the most effect on children who have focal seizures.<\/p>\n

A\u00a02019 review\u00a0supports the hypothesis that a keto diet can support people with epilepsy. The ketogenic diet may reduce epilepsy symptoms by several different mechanisms.<\/p>\n<\/div>\n

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7. Improves PCOS symptoms<\/h2>\n

Polycystic ovary syndrome (PCOS) is\u00a0a hormonal disorder\u00a0that can lead to excess male hormones, ovulatory dysfunction, and polycystic ovaries. A high-carbohydrate diet can cause adverse effects in people with PCOS, such as skin problems and weight gain.<\/p>\n

There are not many clinical studies on the ketogenic diet and PCOS. One\u00a0pilot study from 2005\u00a0examined five women over 24 weeks. The researchers found that a ketogenic diet improved several markers of PCOS, including:<\/p>\n

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  • weight loss<\/li>\n
  • hormone balance<\/li>\n
  • ratios of luteinizing hormone (LH) and follicle-stimulating hormone (FSH)<\/li>\n
  • levels of fasting insulin<\/li>\n<\/ul>\n

    A different\u00a0review of studies from 2019\u00a0found that a keto diet had beneficial effects for people with hormonal disorders, including PCOS and\u00a0type 2 diabetes. However, they did also caution that the studies were too diverse to recommend a keto diet as a general treatment for PCOS.<\/p>\n<\/div>\n

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    Risks and complications<\/h3>\n

    The ketogenic diet may have a range of health benefits. However, staying on the ketogenic diet long-term can have\u00a0an adverse effect\u00a0on health, including an increased risk of the following health problems:<\/p>\n

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    • kidney stones<\/li>\n
    • excess protein in the blood<\/li>\n
    • mineral and\u00a0vitamin\u00a0deficiencies<\/li>\n
    • a build up of fat in the liver<\/li>\n<\/ul>\n

      The keto diet can cause adverse side effects that many people know as keto\u00a0flu. These adverse effects may include:<\/p>\n

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      • constipation<\/li>\n
      • fatigue<\/li>\n
      • low blood sugar<\/li>\n
      • nausea<\/li>\n
      • vomiting<\/li>\n
      • headaches<\/li>\n
      • a low tolerance for exercise<\/li>\n<\/ul>\n

        These symptoms are especially common at the beginning of the diet as the body adjusts to its new energy source.<\/p>\n

        Some populations should avoid the keto diet, including:<\/p>\n

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        • people with\u00a0diabetes\u00a0who are insulin-dependent<\/li>\n
        • people who have eating disorders<\/li>\n
        • those with kidney disease or\u00a0pancreatitis<\/li>\n
        • women during pregnancy and breastfeeding<\/li>\n<\/ul>\n

          People who take a type of medication called sodium-glucose cotransporter 2 (SGLT2) inhibitors for type 2 diabetes should also not follow a keto diet. This medication increases the risk of diabetic ketoacidosis, a dangerous condition that increases acidity in the blood.<\/p>\n<\/div>\n

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          Takeaway<\/h2>\n

          It is important to discuss any intended diet plan with a doctor, dietitian, or trusted healthcare provider, especially for people who are trying to manage a health problem or disease.<\/p>\n

          People looking to start the keto diet should seek consultation with a doctor and check if they have diabetes,\u00a0hypoglycemia,\u00a0heart disease, or any other health conditions to ensure the keto diet is a safe eating pattern.<\/p>\n

          Keep in mind that studies on the long-term benefits of the ketogenic diet are lacking. It is unclear whether maintaining this diet over more extended periods is more beneficial than less restrictive healthful eating patterns.<\/p>\n

          A ketogenic diet restricts or severely limits carbohydrates. However, some carbohydrates provide health benefits. For a less restrictive dietary approach, people should consume a diet that includes a variety of nutrient-dense, fibrous carbs, such as fruits and vegetables, alongside nutritious protein sources, and healthful fats.<\/p>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

          A keto diet is an eating plan that focuses on foods that provide a lot of healthful fats, adequate amounts of protein, and very few carbohydrates. The goal is to get more calories from fat than from carbs. The diet works by depleting the body of its sugar reserves. As a result, it will start …<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[1],"tags":[],"_links":{"self":[{"href":"https:\/\/ketodietchoice.com\/wp-json\/wp\/v2\/posts\/20"}],"collection":[{"href":"https:\/\/ketodietchoice.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/ketodietchoice.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/ketodietchoice.com\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/ketodietchoice.com\/wp-json\/wp\/v2\/comments?post=20"}],"version-history":[{"count":1,"href":"https:\/\/ketodietchoice.com\/wp-json\/wp\/v2\/posts\/20\/revisions"}],"predecessor-version":[{"id":21,"href":"https:\/\/ketodietchoice.com\/wp-json\/wp\/v2\/posts\/20\/revisions\/21"}],"wp:attachment":[{"href":"https:\/\/ketodietchoice.com\/wp-json\/wp\/v2\/media?parent=20"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/ketodietchoice.com\/wp-json\/wp\/v2\/categories?post=20"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/ketodietchoice.com\/wp-json\/wp\/v2\/tags?post=20"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}