Keto Diet: The Benefits & Risks Of Following A Ketogenic Diet

Keto Diet Benefits:

keto diet benefits

For example, the ketogenic diet may be an appropriate choice for a woman who has obesity or diabetes or is unable to lose weight or manage blood sugar using other dietary modifications. The researchers acknowledged that this change, along with the decrease in blood sugar seen in those following ketogenic diets, creates an inhospitable environment for cancer cells that may suppress their growth and spread. Studies have shown that the keto diet can be used as a way to reduce body fat and improve blood sugar and even as a complementary treatment for certain cancers. The keto diet has shown promise when used therapeutically to improve certain aspects of health in women, including body weight and blood sugar control.

keto diet benefits

Well-known keto-style diets include the Atkins and South Beach diet. Other low-carb diets may claim to be keto diets, but unless they include fewer than 50 grams of carbohydrates daily and only a moderate amount of protein, they may not induce ketosis reliably. In addition to limiting carbohydrates, you have to make sure you avoid eating too much protein as well, because protein can interfere with ketosis.

Interestingly, the authors mentioned that this was attributed to lower energy intake rather than the macronutrient composition [11]. Furthermore, there has been very little study conducted on keto diets over the long-term. If you want to see the effects of diet on disease, you need to study people over decades because most health problems take years to develop. In fact, when you compare to those on a more traditional low-fat or Mediterranean diet, studies show faster weight loss when people go on a keto diet.

It’s important to remember that the goal of any dietary change is to promote a healthy lifestyle, so make sure to select a meal plan you can envision yourself following long term. If you know you will not be able to comply with such stringent carbohydrate restrictions for years to come, the ketogenic diet is most likely not the right choice for you. A ketogenic diet may help manage weight and glucose levels, among other benefits. However, it also involves a high fat intake, and may not be suitable for everyone. A different review of studies from 2019 found that a keto diet had beneficial effects for people with hormonal disorders, including PCOS and type 2 diabetes.

Plus, keto diets reduce hunger and increase satiety, which can be helpful when trying to lose weight. There is a fair amount of research backing the potential benefits of the ketogenic diet, including weight loss blood sugar regulation. However, the majority of studies have only taken place over short periods of a few weeks or months.

If you’re on the ketogenic diet, you may think you need to cook every meal. These low-carb Halloween recipes are the perfect treat for anyone looking to celebrate the holiday while following a ketogenic such a good point diet. If you are planning to try the keto diet, be sure to consult your healthcare team and, if possible, a registered dietitian to make sure you meet your nutritional needs on the plan.

As with any super-restrictive regimen, when you’re limiting certain types of food, there’s a good chance you’ll be missing something big. Elizabeth Ward is a registered dietitian and award-winning nutrition communicator and writer. She has authored or co-authored 10 books for consumers about nutrition at all stages of life. Please refer to Table S4 in the Supplementary Materials for a comparison of studies evaluating the KD in relation to cancer outcomes. Please refer to Table S2 in the Supplementary Materials for a comparison of studies evaluating the KD in relation to diabetic outcomes.

The therapeutic ketogenic diet, which severely restricts both carbohydrates and protein, is typically used in the treatment of epilepsy and cancer. However, the Dietary Guidelines for Americans suggests that between 45 and 65% of caloric intake should come from carbohydrates (Figure 1). If a person consumed 2000 calories per day that would equate to an average of 225’325 g of carbohydrates each day [9]. Interestingly, the use of a diet low in carbohydrates for the treatment of diabetes is not a new or novel idea. In fact, prior to the invention of insulin, diet was the main intervention used by diabetic patients.

The ketogenic diet is a high-fat, very-low-carbohydrate eating plan that aims to bring about weight loss by causing your body to enter a state of fat-burning ketosis. Although it’s become popular during the past decade or so as a weight loss my sources strategy, it was originally designed 100 years ago as a way to reduce seizures in people with epilepsy. Indeed, some research suggests this diet may lead to fast weight loss and potentially lower blood sugar for people with the disease.

Depending on the precise keto diet you choose, carbs will make up 5’10%, fats 70’75%, and protein 15’20%. Examples of foods you can eat would be a mushroom omelette, chicken curry, yogurt, nuts, and seeds. Some research suggests that adopting this low carb, high fat diet may promote weight loss and improve glycemic control in people with type 2 diabetes. This is why sticking to keto-friendly foods and avoiding items rich in carbs is the best way to successfully lose weight on a ketogenic diet. Similarly, another review of 11 studies demonstrated that people following a ketogenic diet lost 5 lbs more than those following low-fat diets after 6 months.

Although higher quality research is needed to confirm these effects, much of the early research is very encouraging. DKA is a condition that affects people with diabetes and people with undiagnosed diabetes. It happens when your blood turns acidic because it has too many ketones due to a lack of insulin. Diabetes-related ketoacidosis is life-threatening and requires immediate medical attention. ‘You can still receive the benefits of ketosis while eating a varied and balanced diet through intermittent fasting,’ says Dr. Ring. It is also hard to understand what people are referring to as true “keto”.

When possible, it’s best to avoid or limit foods rich in carbs while following a keto diet. Research shows that ketogenic diets are effective at promoting weight loss ‘ though they may be no more effective than other weight-loss diets. The keto diet, as a rule, is very low in carbs, high in fat, and moderate in protein. Some studies, such as this 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. Although some research indicates 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.

A study exploring the benefits of prebiotic foods, such as inulin and oligosaccharides, observed an increase in the number of Bifidobacteria in the colon and the presence of other critical butyrate-producing bacteria [16]. Another study determined that the diversity of the gut microbiota was influenced more by a Westernized diet than by the body mass see post index of the subjects [17]. The patients who followed the Westernized diet showed an increase in Firmicutes and a decrease in Bacteroidetes in their microbiome, which are negative changes. A review article also reported positive changes in the gut microbiome and overall health in energy-restrictive diets or diets rich in fiber and vegetables [18].

A similar study looked at the effect of the KD on mice with gastric tumor cells. In one study, Allen et al. [147] found that a KD reduced tumor growth in lung cancer xenografts. Thus, the aim of this review is to highlight the role the ketogenic diet has in altering the microbiome, epigenetics, weight loss, diabetes, cardiovascular disease, and cancer as summarized below (Figure 3). The keto diet may cause a drop in triglycerides, a type of fat found in your blood. High levels of triglycerides can increase the risk of heart attack and stroke. A 2020 review in the journal Cureus found that while the keto diet led to decreases in triglycerides, as well as blood pressure, during the first six to 12 months after starting a keto diet, those effects disappeared after 12 months.

Research from 2018 also shows that the ketogenic diet may improve physical function, increase energy levels, and decrease food cravings in people with endometrial and ovarian cancer. It’s important to note that studies on the long-term adherence, safety, and efficacy of the ketogenic diet on blood sugar control are lacking. Studies have shown that following a keto diet may aid weight loss by increasing fat-burning and decreasing calorie intake and hunger-promoting hormones like insulin ‘ all of which may help encourage fat loss. “The ketogenic diet has been shown to produce favorable weight loss results in the short term period,” Kristen Smith, nutritionist and national spokesperson for the Academy of Nutrition and Dietetics, told Newsweek. The ketogenic diet originated as, and still is, a medical diet that may be helpful for epilepsy. However, starvation and illness can cause drops in weight ‘ but that doesn’t make them healthy ways to do so.

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