Over the past several years, I have performed in-depth research on
different diets that are popular for their claimed health-boosting and
weight-loss benefits. The keto diet is among them.
To give you a quick overview, the keto diet is short for the ketogenic
diet. In general, the keto diet is composed of 75% good fats, 20% protein,
and 5% carbs. There are a few variations of the keto diet (like
high-protein keto diet), but this is generally the standard macronutrient ratio
needed in order to achieve ketosis.
Ketosis is the key to the keto diet. Ketosis is a normal
metabolic process characterized by increased ketone production. Ketones are a
form of energy that is alternative to carbohydrates. Carbohydrates break down
into glucose, which are easy for the body to use, but can also be problematic
when over-consumed, like they are in the Standard American Diet (SAD).
To understand if the keto diet is considered healthy, first,
let’s take a step back to understand ketosis - since misunderstandings are
often the root of the criticism of the keto diet.
This is what I have found in my
research about the potential health benefits of the keto diet with links to
relevant research:
1.
Promotes weight loss: While a
low-fat diet is often recommended for weight loss, but research shows that a
high fat, moderate protein, and low-carbohydrate diet is much more effective at
promoting weight loss, thanks to the beauty of ketone bodies.
2.
Lowers risk factors for disease: These risk
factors include high blood sugar and insulin levels, high
cholesterol, and high triglycerides, among others.
3.
Protects from muscle loss: a very low
carbohydrate diet with adequate amounts of protein are likely protective
against the loss of muscle mass.
4.
Lowers the risk of type 2 diabetes: Excess fat is
linked to metabolic disorders like type 2 diabetes, and weight loss spurred by
the keto diet can help to lower risk factors..
1.
Helps to control type 2 diabetes and
other metabolic disorders: If you have diabetes, you may be turning to
the ketogenic diet as a way to control your insulin and glucose levels. Early
research shows that the ketogenic diet can help you significantly improve
insulin sensitivity levels. One study even shows that some diabetes patients
were able to stop taking their diabetes medication altogether while on the keto
diet.
2.
May help slow tumor growth for
certain types of cancer: Early research shows that a
calorically-restricted ketogenic diet is an effective alternative therapy for
malignant brain cancer). Since high levels of circulating glucose in the blood
are needed for tumor growth, the glucose-reducing effects of the keto diet help
to slow tumor growth.
3.
Improves symptoms of Parkinson’s
disease and Alzheimer’s disease: The ketogenic diet may help to
reduce the symptoms and slow the progression of degenerative brain diseases
like Alzheimer’s disease and Parkinson’s disease.
4.
Helps treat factors causing
polycystic ovarian syndrome (POS): POS is the most common cause of
infertility among women. One of the aggravating factors of POS is high levels
of insulin. The ketogenic diet can help reduce insulin and glucose levels in
the blood as a dietary therapy for POS.
5.
Boosts recover from brain diseases: Initial
animal studies show that the keto diet may boost the recovery of young people
who have experienced traumatic brain injuries).
6. Reduces the severity of acne: One of the factors that can
increase your risk of acne is high insulin levels in the blood. Since the
ketogenic diet doesn’t allow you to eat sugar or processed foods, which up
insulin levels, it may help to improve the appearance of acne.
For most people, the ketogenic diet could offer significant
health benefits.
The two main worries of health and
nutrition specialists are the following:
1.
People follow the keto diet without
consulting a specialist first
2.
The keto diet has not been around
long enough to understand its long-term effects
There are logical responses to both
of these concerns and they are directly connected. Research, even if it is
relatively new, is on the side of the ketogenic diet. But it is true that an unbalanced
keto diet (or any unbalanced diet, for that matter) could have detrimental
effects.
For
that reason, it is important to:
1.
Get
a general medical check-up to make sure you are in good health to follow a
restrictive diet.
2.
Consult
with a registered dietician who is a specialist in the ketogenic diet to guide
you on how to build a well-balanced ketogenic diet that fills all of your
nutrient needs.
Once you check these off of your list, you will
very likely be able to reap the benefits of the ketogenic diet for your health.
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