The Benefits of the Keto Diet (2024)

FAQs

The Benefits of the Keto Diet? ›

There is evidence to suggest that a KD can help with weight loss, visceral adiposity, and appetite control. The evidence also suggests that eating a high-fat diet improves lipid profiles by lowering low-density lipoprotein (LDL), increasing high-density lipoprotein (HDL), and lowering triglycerides (TG).

There is evidence to suggest that a KD can help with weight loss, visceral adiposity, and appetite control. The evidence also suggests that eating a high-fat diet improves lipid profiles by lowering low-density lipoprotein (LDL), increasing high-density lipoprotein (HDL), and lowering triglycerides (TG).

A ketogenic diet—also called a keto diet—is a very low carbohydrate diet designed to force your body to burn fat instead of glucose for energy. 1 Proponents of the diet claim that it is the most effective way to burn fat and achieve or maintain a lean body.

Often, the high cholesterol intake of the ketogenic diet is cited as a cause of increased serum cholesterol levels. Meanwhile, there is no strong, unequivocal evidence to suggest that there is a risk of an increase in serum cholesterol due to an increased supply of cholesterol from food.

According to Dietitian Richelle Gomez, MS, RDN, LDN, Northwestern Medicine McHenry Hospital, the ketogenic diet is designed to burn fat by cutting carbs. “Your body turns carbohydrates into glucose for energy,” she explains. “When you cut carbs from your diet, you switch to burning fatty acids, or ketones.”

The keto diet could cause low blood pressure, kidney stones, constipation, nutrient deficiencies and an increased risk of heart disease. Strict diets like keto could also cause social isolation or disordered eating. Keto is not safe for those with any conditions involving their pancreas, liver, thyroid or gallbladder.

Instead of relying on sugar (glucose) that comes from carbohydrates (such as grains, legumes, vegetables, and fruits), the keto diet relies on ketone bodies, a type of fuel that the liver produces from stored fat. Burning fat seems like an ideal way to lose pounds.

Improved Concentration and Mental Functioning

Another benefit of ketosis is an improvement in your concentration and cognitive functioning. People on a keto diet report that they have better concentration, have less "brain fog", and are better able to focus on specific tasks.

Losing even a moderate amount of weight on the keto diet can help lessen cardiovascular risk factors such as obesity, high blood pressure and, according to a 2017 study, result in lower LDL ("bad") cholesterol and higher HDL cholesterol, which helps protect against heart disease.

Why does blood pressure drop on a keto diet? ›

If you make no lifestyle change this trend, and its associated risks, will continue. When you switch to a ketogenic diet, your body releases little insulin so less potassium is stored, less water is retained, blood volume goes down and your blood pressure decreases.

However, some studies have found that the keto diet may increase levels of LDL cholesterol, so it may not be as effective at supporting heart health. While both diets can also promote weight loss, the Mediterranean diet is easier to follow and is likely a safer, more sustainable option in the long run.

To mimic the metabolism of fasting, the ketogenic diet (KD) was introduced by modern physicians as a treatment for epilepsy in the 1920s. For two decades this therapy was widely used, but with the modern era of antiepileptic drug treatment its use declined dramatically.

The keto diet depletes the body of its sugar reserves, causing it to break down fat for energy. Keto diet benefits may include helping people lose weight, manage acne, and improve heart health.

When your carb intake is very low, these glucose stores drain down. Since your body doesn't have enough carbs to burn for energy, it burns fat instead. As your body breaks down fat, it produces a compound called ketones. The ketones, or ketone bodies, become your body and brain's main source of energy.

Severe carb limits can cause your body to break down fat into ketones for energy. This is called ketosis. Ketosis can cause side effects such as bad breath, headache, fatigue and weakness.

Gulotta recommends staying on keto for six months max before reintroducing more carbs to your diet. And Scott Keatley, RDN, of Keatley Medical Nutrition Therapy in New York City, agrees: “The science hasn't gotten to the point where I would be comfortable recommending it as a forever diet,” he says.

People in ketosis may experience a variety of side effects and symptoms, including headaches, stomach upset, and changes to their sleep and energy levels. For a more accurate way of determining ketosis, people can check the levels of ketones in their blood, breath, or urine.