The keto diet is a diet that emphasizes healthy fats and adequate protein intake. It also includes very few carbs. The goal is to consume more calories from fats than carbs.
The diet depletes the body’s sugar reserves. It will then start to use fat as energy. The body then produces molecules called ketones, which it uses to fuel itself. Weight loss can also be possible when fats are burned.
There are two types of keto diets: the Standard Ketogenic Diet (or the Cyclical Ketogenic Diet).
We will discuss the risks and benefits of the ketogenic diet in this article.
- Weight loss support
Share on Pinterest A person may lose weight by following the keto diet.
The ketogenic diet could help promote weight reduction Trusted Source in many ways, including increasing metabolism and reducing appetite.
The ketogenic diet is a diet that eats a lot of food and can reduce hunger-stimulating hormonal levels Trusted Source. A keto diet can help reduce appetite and promote weight reduction.
A 2013 meta analysis Trusted Source of 13 different randomized controlled trials revealed that ketogenic diets were 2 lbs (lbs) less effective than low-fat diets for people who followed them over a period of 1 year.
Another review of 11 studies Trusted source showed that ketogenic dieters lost 5 lbs more after six months than low-fat ones.
- Acne treatment improves
Acne can have many causes and may be linked to diet and blood sugar.
Consuming a diet high-in processed and refined carbs can alter the balance in your gut bacteria and cause blood sugar levels to fluctuate. This can have a negative impact on skin health.
A 2012 study Trusted Source found that some people can reduce their carb intake by following a ketogenic diet.
- May lower the risk of certain types of cancer
Researchers have examined the effects of the ketogenic diet in helping prevent or even treat certain cancers.
One study Trusted Source found that the ketogenic diet may be a safe and suitable complementary treatment to use alongside chemotherapy and stresses in cancer cells than normal cells, which could cause them to die.
A more recent study Trusted Source from 2018 suggests that because the ketogenic diet reduces blood sugar, it could also lower the risk of insulin complications. Insulin is a hormone that regulates blood sugar and may be linked to certain cancers.
Some research Trusted Source suggests that the ketogenic diet may be beneficial in treating cancer. However, there are not enough studies. To fully understand the benefits of the ketogenic diet for cancer prevention and treatment, more research is needed.
- May increase heart health
It is essential that people who follow the ketogenic diet eat healthy 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 cholesterol.
A 2017 review Trusted source showed that people who followed a ketogenic diet experienced significant drops in total cholesterol, low density lipoproteins (LDL), bad cholesterol, and triglycerides. There was also an increase in high density lipoproteins (HDL), which is “good” cholesterol.
High cholesterol levels can increase the danger Trusted Source for cardiovascular disease. The keto diet’s ability to reduce cholesterol could help to lower a person’s chance of developing heart problems.
The review found that diet quality is a key factor in the positive effects of the keto diet on heart health. It is important to eat healthy, balanced foods while on the keto diet.
- May help protect brain function
Some studies, like this 2019 review Trusted source, show that ketones can provide neuroprotective benefits. This means that they can help strengthen and protect brain and nerve cells.
- Potentially lowers seizures
A keto diet changes the body’s use of energy by changing the ratios of carbs, fat, and protein. ketosis is the result. The body uses ketone bodies to fuel its metabolic processes during ketosis.
According to the Epilepsy Foundation, ketosis may reduce seizures in people suffering from epilepsy. This is especially true for those who have not had success with other treatments. Although it appears to be most effective for children with focal seizures, more research is needed.
A 2019 review Trusted Source supports that the keto diet may be able to help people with epilepsy. There are many ways that the ketogenic diet can reduce epilepsy symptoms.
- Improves PCOS symptoms
Polycystic Ovarian Syndrome (PCOS), is a hormonal disorder Trusted Source that can cause excess male hormones, ovulatory dysfunction and polycystic eggs. People with PCOS can experience skin problems and weight gain from a high-carbohydrate diet.
There aren’t many studies that have been conducted on PCOS and the ketogenic diet. Five women were surveyed in a pilot study that was conducted by 2005Trusted Source over a period of 24 weeks. Researchers found that the ketogenic diet had a positive effect on several markers of PCOS.
- weight loss
- Hormone balance
- Ratios of luteinizing and follicle stimulating hormone (FSH).
- Fasting insulin levels
A different review of studies from 2019Trusted Source found that a keto diet had beneficial effects for people with hormonal disorders, including PCOS and type 2 diabetes. They cautioned that there were not enough studies to support a keto diet for all cases of PCOS.
Complications and Risks
There are many health benefits to the ketogenic diet. The ketogenic diet can have a negative effect Trusted Source on your health. This includes an increased chance of developing the following health problems:
Benefits of a keto diet, including burning fat for fuel, reducing appetite, and improving mental clarity. We also provides information about the program, including a meal plan, shopping list, and recipes. The program claims to help users lose weight quickly and sustainably. It also offers a 60-day money-back guarantee to ensure customer satisfaction.
Talking about any diet plans with a trusted healthcare provider or doctor is important, especially if you are dealing with a medical condition.
To ensure a safe and healthy diet, people who are interested in the keto diet should consult a doctor.
It is important to remember that there are no studies on the long-term effects of the ketogenic diet. It is not clear whether this diet is better for long-term health than a more restrictive eating pattern.
The ketogenic diet severely restricts carbohydrates. Some carbohydrates have health benefits. People should eat a wide variety of nutritious, fibrous carbs such as fruits and vegetables. They also need to consume healthy fats and protein.