The ketogenic diet has become extremely popular in the last few years. This way of eating has helped countless people to lose weight, but anecdotal evidence and early research suggests that the keto diet may help several health conditions as well. Whether you’ve started a keto diet yet or not, keep reading to learn about all the incredible health benefits this lifestyle has to offer.
We live in a society where prescription medication is often the first solution to many health concerns, with little to no discussion about lifestyle changes from medical professionals. There is certainly a time and a place for medical intervention, however when it comes to managing long-term chronic health conditions, most medications act as an ongoing “band-aid” solution. For serious health conditions, you should still continue standard therapies and consult with your doctor before including a ketogenic diet.
But for most chronic health issues, we can take some responsibility and control over our own health by making changes to our everyday lifestyle. The ketogenic diet has been shown to not only improve many of these issues, but in some cases - it has even reversed them. In the words of Hippocrates, “let food be thy medicine, and medicine be thy food.” And following a ketogenic diet may just be an effective (and delicious) way to enjoy many different health benefits!
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OBESITY
Weight loss is likely the main reason most people start a ketogenic diet, but that does not mean it isn’t an important part of improving our health! Keto is not just a “quick-fix diet”. Turning your keto diet into a keto lifestyle can be an absolute game changer if you’ve struggled to lose weight and maintain it in the past. Keto helps to convert the body from a carb-burning diet to a fat-burning diet. A diet high in carbohydrates can cause bloating, weight gain, and poor health and relies on burning carbs for fuel. A diet high in healthy fats, moderate protein and minimal carbs can allow you to eat until satiated, and burns fat from your body and the foods you eat for fuel.
For the first time in history, obesity rates in the US have surpassed the 40% marker. In 2020, the obesity rate in America was 42.2% further indicating the obesity crisis is very real. Whether you’re a little overweight or obese a ketogenic diet can not only help you lose weight, it can help reduce the risk factors of obesity-related illnesses and conditions such as diabetes, heart disease, high blood pressure, and certain cancers. (More on this later).
And quite possibly the best part of a ketogenic diet is that you don’t have to be starving and miserable all the time to achieve results! You can eat filling, satisfying food full of healthy fats that are highly satiating and convert your body into becoming a fat burning machine. Once you’ve reduced carbohydrates from the diet, your body enters a state called ketosis where it burns fat for fuel on a metabolic level. And once you’ve become totally fat adapted, you may have more energy and ability to include physical activity into your health lifestyle as well.
EPILEPSY
Epilepsy is the most studied health condition when it comes to the benefits of a ketogenic diet, especially in children. Epilepsy is a disease that causes seizures due to excessive brain activity. Research has shown that seizures improve for 50% of epilepsy patients that follow a ketogenic diet, especially for those who do not respond to medication alone. The keto diet has been shown to improve more than just seizure control for epileptic patients. Some research has shown that children with epilepsy have various other brain improvements while following a ketogenic diet, regardless if the number of seizures are reduced.
CHRONIC INFLAMMATION
Inflammation is a natural response in the body to help heal and fight infection. But persistent inflammation can cause a number of issues such as chronic pain, joint stiffness, swelling and fatigue.
When your body is consistently in a state of ketosis, it produces ketones such as BHB (B-Hydroxybutyrate), a strong anti-inflammatory chemical. This helps to inhibit the inflammatory pathways in the body, and has been shown to exhibit similar effects as strong pain medications such as NSAIDs.
The ketogenic diet itself is high in anti-inflammatory foods, and promotes avoidance of known inflammatory foods.
Anti-Inflammatory foods on keto include: eggs, olive oil, coconut oil, avocados, fatty fish, spinach, cauliflower, broccoli, blueberries, bone broth, garlic, nuts and seeds and more.
Inflammatory foods avoided on keto include: processed foods, refined sugar, grains, starchy vegetables, sugary fruits, processed oils, and high sugar drinks like juice or soda.
CHOLESTEROL & HEART HEALTH
When people think of a high fat diet, they often immediately worry about cholesterol. This is a totally normal response given the fact that for years we’ve been told that low fat diets are heart healthy, and high fat diets are not. But more and more research is showing that fat is not the real concern but rather a scapegoat for cardiovascular and obesity issues generally caused by processed carbohydrates and refined sugar.
Following a ketogenic diet, most people experience a decrease in total cholesterol, a decrease in triglycerides and an increase in HDL cholesterol (the good one!). Some people may initially see an increase in cholesterol when they start a ketogenic diet, get nervous and quit. This short-term increase in LDL cholesterol is a totally normal response to any rapid weight loss - whether it’s from fat loss or water loss in the body. If this is a concern, it is recommended waiting 6 months into your keto lifestyle to test lipid panels, or until you’re closer to maintenance and your weight loss has tapered off to get a truly accurate cholesterol result.
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DIABETES & BLOOD SUGAR CONTROL
Since the ketogenic diet avoids sugar and highly refined carbohydrates it’s no wonder that it can be beneficial at managing blood sugar and diabetes. The less sugar and carbs you eat, the less sugar in your bloodstream. The benefits of a ketogenic diet for people with diabetes is so effective that it is highly recommended to work closely with your health care provider to continuously adjust medications as needed while glucose levels become lower and more stabilized.
After eating high-carb, high glycemic index foods the body experiences a dramatic spike in blood glucose, followed by a subsequent drop. On keto, you reduce the amount of carbs and sugar and naturally reduce the amount of drastic spikes and falls in blood glucose. Plus, once you’ve burned through your glucose stores and start using fat for fuel, insulin levels lower since your body no longer has to manage high amounts of sugar.
METABOLIC SYNDROME
Metabolic syndrome is a cluster of conditions that includes abdominal obesity, high triglycerides, blood pressure and blood sugar, and low HDL (good) cholesterol. People with metabolic syndrome have an elevated risk of type 2 diabetes and heart disease. One of the main factors of metabolic syndrome is insulin resistance, so getting that under control through a ketogenic diet can help decrease other symptoms.
FATIGUE & BETTER SLEEP
As you transition to a ketogenic lifestyle you may notice issues falling or staying asleep, and a decrease in energy or flu-like symptoms known as “the keto flu”. This can all be avoided by proper electrolyte supplementation (read more about electrolytes here). After a few days to a week however, you may start reaping the benefits of a deeper, more restful sleep at night, and an increase in energy during the day!
Once your body converts from burning glycogen to fat and ketones for fuel it can give you more energy and greater endurance. No more afternoon crashes. Just clean fuel to keep you going throughout the day.
While there is no specific research on Chronic Fatigue Syndrome, there may be some benefits in using is as a management strategy as mitochondrial dysfunction, neuroinflammation and immune dysfunction could improve following a ketogenic diet.
ANXIETY & DEPRESSION
While more research needs to be conducted, a study on mice showed that the ketogenic diet can reduce anxiety. Researchers believe the decrease in sugar and increase in healthy fats caused a reduction in anxiety.
Being in a state of ketosis has also shown to increase a common neurotransmitter in the brain called GABA. There is evidence that multiple anxiety disorders result from dysfunctional GABA activity. Studies show that a good balance of GABA can reduce stress and anxiety.
POLYCYSTIC OVARY SYNDROME (PCOS)
PCOS is a disease marked by hormonal dysfunction and can often result in insulin resistance, hormone imbalances, unwanted hair, acne, irregular periods and infertility. There are studies in addition to many anecdotal reports that a ketogenic diet can help improve PCOS symptoms and increase the likelihood of pregnancy.
Due to insulin resistance in women with PCOS, it can be very difficult to lose weight and increase the chance of developing type 2 diabetes. Research has shown that following a ketogenic lifestyle in women with PCOS can improve insulin resistance and reduce body mass, while managing other unwanted symptoms of the disease.
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ALZHEIMER’S DISEASE
While sugar is a form of quick energy, it isn’t the best for our brain function. While the research is fairly new, some evidence suggests that the brain operates better on ketones than glucose. On a Standard American Diet the brain uses 100% glucose to fuel the brain. On keto, two thirds of the brain’s energy comes from ketones which can lead to increased mental clarity and decreased brain fog.
Alzheimer’s disease is a progressive form of dementia characterized by plaques and tangles in the brain that impair memory. The disease interestingly shares features of both epilepsy and diabetes: seizures, inability of the brain using glucose as fuel, and insulin resistance. Studies have shown following a ketogenic diet can improve coordination and balance, but doesn’t improve amyloid plaque which is the hallmark of the disease. However, the addition of ketone esters and MCT oil have been shown to reduce amyloid plaque, increase ketone production, and help improve several symptoms of the disease.
PARKINSON’S DISEASE
Up to 80% of people diagnosed with Parkinson’s Disease go on to develop some form of dementia. While keto may not improve the movement symptoms of the disease, it can help the cognitive effects of Parkinson’s. One reason the keto diet may help is a decrease in insulin secretion in the body. Research suggests that higher insulin circulating in the body correlates to lower insulin in the brain, and insulin in the brain is necessary to support memory consolidation.
GLUT1 DEFICIENCY SYNDROME
Glucose transporter 1 (GLUT1) deficiency syndrome is a rare genetic disorder that usually begins after birth and can include developmental delay, difficulty with movement and sometimes seizures.
It involves a deficiency in a particular protein that helps move blood sugar into the brain for fuel. Ketones do not require this protein to move across the brain, so children with this condition following a ketogenic diet can use ketones efficiently instead.
IMPROVED LIVER HEALTH
Nonalcoholic fatty liver disease is a direct result from eating a Western diet. It is strongly linked to prediabetes, diabetes, metabolic syndrome and obesity as a result of high blood sugar levels. The reduction in carb consumption can decrease blood sugar, decrease weight, lower blood pressure, and liver enzymes that cause fatty liver disease.
MULTIPLE SCLEROSIS
Multiple sclerosis (MS) symptoms include numbness, problems with balance, vision, movement and memory. It is caused by damages to the protective covering around nerve cells which leads to communication problems between the brain and the body.
Some studies have shown that following a ketogenic diet can decrease inflammation which helps to improve memory and physical functions. Another study found significant improvements in quality of life scores, cholesterol and triglyceride levels in the groups that followed a ketogenic diet and fasted.
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MAY HELP SOME CANCERS
Cancer is one of the leading causes of death worldwide. In addition to traditional treatments, including a ketogenic diet has been shown to help prevent tumor growth, and progression of cancer to other parts of the body.
Cancel cells have many insulin receptors making them flourish in environments with high blood sugar and insulin. A ketogenic diet that reduces the amount of sugar in the blood, and uses ketones for fuel without feeding tumors. Although it may not have an impact on patients with advanced or terminal cancer, it can help improve their quality of life. Many preclinical studies are underway to research a ketogenic diet in conjunction with other anti-cancer therapies.
Other conditions that have been improved by a ketogenic diet but there is a lack of research include: gout, migraines, autism, and epilepsy in adults.
While there needs to be more research on all of the potential benefits of a ketogenic diet, preliminary research and anecdotal evidence shows that it may help improve many conditions and overall health. If food can help prevent many of these health issues, it is our responsibility to make our health a priority. We have the choice to live a lifestyle that allows us to maintain a healthy weight, decrease pain and inflammation, and improve various health markers for your overall wellbeing and longevity! If you are interested in living a ketogenic lifestyle to improve your health but feel overwhelmed on where to start, I can help! Click here to learn more about how Keto Success Coaching can help you achieve the healthy body you deserve!
