Some Health Benefits of the Ketogenic Diet

It may seem counterintuitive. For so many years you’ve probably heard that fat will make you fat. Or, you’ve been told to consume low-fat dairy products because high levels of fat are bad for you. So, it’s probably confusing that a diet consisting almost solely of fat can help you shed the pounds.

Before we talk about whether keto is healthy or not, let’s first delve into how the diet works.

The diet’s name comes from the metabolic state called ketosis. By eating the way the keto diet suggests, your body stops using carbs for energy and begins to use fat for energy instead. Basically, when you starve your body of carbs and your body no longer has any available sugar to burn, your liver starts converting your fat stores into energy molecules called ketones.

The repetitive state of using ketones for energy is called ketosis. That’s why we call the diet the ketogenic diet or keto for short.

You probably only recognize the keto diet for its ability to help you lose weight. But as I mentioned earlier, the ketogenic diet was initially used for treatment for those with epilepsy. In more recent years, scientists have discovered and are still researching a host of other benefits that the keto diet could provide.

The following are some of the foods you can eat on the keto diet:

- Meats
- Butter
- Olive oil
- Mayonnaise
- Low carb vegetables like avocado, spinach, and broccoli
- Cheese
- Heavy cream
- Sour cream
- Nuts
- Seafood
- Eggs
- Spices
- Berries
- Artificial sweeteners like Stevia and sucralose (sparingly)
- Hard alcohol and dry wine and maybe permitted sparingly

Increased Memory and Concentration

Recently, scientists have found a connection between increased cognitive function and the ketogenic diet. According to a study from 2004, as you age, your brain’s ability to use glucose decreases. A more recent study from 2012 also agreed that an increase in ketones was directly related to memory retention. By changing to a ketogenic diet, you can improve your memory and concentration.

Decreased Inflammation

This effect can be profound for a variety of people. Whether you have acne, arthritis, psoriasis, eczema, IBS or an old injury that keeps acting up, you know how frustrating it is to have inflammation continually in your system.

Though the research is new, the findings have prompted researchers to continue studying the anti-inflammatory benefits of the ketogenic diet. So far, current research states that BHB, the main ketone produced by the ketogenic diet, blocks the inflammatory response of NLRP3 inflammasome.

Sustained Energy Levels

Because your body’s main source of energy, glucose, is replaced by fat on the keto diet, you will experience a sustained energy supply. Your body goes through sugar rushes and crashes on a daily basis from sugar. But ketones keep you going for longer.

That means your insulin levels will be stable, and you won’t need the extra cup of coffee at 3PM to get you over the afternoon slump.

Stabilization of Hormones

This effect is especially true for women who suffer from Polycystic Ovary Syndrome (PCOS). A study from 2016 found that the ketogenic diet possibly helped reduce the symptoms of PCOS such as weight gain, acne, and irregular or extended menstrual cramps. The study concluded that more research needed to be done to understand more about the correlation.

Diabetes

If you’re a diabetic, you know that high blood sugar damages blood vessels and can lead to cardiovascular diseases. The ketogenic diet significantly lowers your blood sugar levels because your diet consists of only 5% carbs.

By using ketones for energy instead of sugar, your blood glucose and triglycerides should decrease. A study in 2005 from Duke University reported that most of their subjects reduced or discontinued their diabetes medication by the end of the study.

Weight Loss

This benefit is probably the primary use of the ketogenic diet today. But why is the process of eating a diet primarily of fat so effective for losing weight?

Through this process of ketosis, your body becomes a fat burning machine rather than running off of glucose. You’ll be burning fat constantly even while you sleep. Ketosis also lowers your hunger levels and reduces cravings with time.

The diet leaves you satiated. Fats are filling. Consequently, you’ll eat less overall and lose weight. Exercise won’t be required for weight loss because your body will continually burn fat. But, if you want to lose weight faster, exercise is recommended.