The Potential Health Benefits of the Ketogenic Diet
Health Benefits of the Ketogenic Diet
The ketogenic diet is a high-fat, low-carbohydrate eating plan that can be effective for treating many chronic diseases, including obesity, epilepsy, diabetes, PCOS and certain cancers. It also appears to improve lipid markers for cardiovascular health, boost immunity and restore a dysregulated microbiome.
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When carbohydrates are restricted, the body acts as if it is starving and stimulates new energy pathways that use fat for fuel. This process creates compounds called ketone bodies, which can be used by almost every cell in the body for energy. Ketone bodies can also provide energy to the brain. This combination of carbohydrate restriction and ketone burning activates important cellular processes that improve mitochondrial function, reduce inflammation, stimulate anti-aging and repair the damage done by chronic stress.
This is why the ketogenic diet is so effective for treating neurological conditions like epilepsy and has been shown to be superior to medication for controlling seizures. It is also being tested as a treatment for other cancers and conditions like Alzheimer’s, multiple sclerosis and Parkinson’s.
The Potential Health Benefits of the Ketogenic Diet
Research has also demonstrated that the ketogenic diet improves lipid markers for cardiovascular health, including HDL cholesterol (“good”) and triglycerides, while decreasing blood sugar levels. It has also been shown to increase growth hormones and decrease insulin, which can help reverse metabolic syndrome—a cluster of risk factors that includes abdominal obesity, high triglycerides, high blood pressure, and high blood sugar.
The ketogenic diet is not for everyone. Those with inflammatory bowel disease, autoimmune disorders or other chronic illnesses should not adopt this eating pattern without the guidance of their healthcare provider. Additionally, pregnant and breastfeeding women should not follow the ketogenic diet.
If you choose to try a ketogenic diet, be sure to get your nutrients from a variety of foods, especially those that are rich in fiber and antioxidants, such as nonstarchy vegetables, dark greens, tomatoes, peppers, squash, avocados, olive oil and lean proteins. It’s also important to avoid processed food and opt for whole grains and legumes.
A well-formulated ketogenic diet can be very satisfying and can help you maintain a healthy weight while enjoying your favorite foods. However, the most important thing is to adopt a sustainable lifestyle change that allows you to continue to enjoy your favorite foods long term.
It is important to note that when starting a low-carbohydrate diet, it may take up to 4 days before the body runs out of glucose and starts to break down protein and fat for energy. This is when you experience the “keto flu”—a period of fatigue, headache, dizziness and nausea that usually lasts a week or less and is caused by the body’s switch to using a different energy source. Once the “flu” has passed, your energy should return to normal. If you still feel tired, talk to your healthcare provider. They can recommend a more gradual way to start a ketogenic diet. They can also provide tips on how to stick with the diet in the long run.