Keto, Keto, KETO, What is it, and how do you benefit...?

I tried a Keto meal plan made for me, check it out.

Beginning a new weight loss diet is not always a simple transition. And the ketogenic diet (a trendy low-carb, high-fat plan that may produce quick results) is no exception.

One of the biggest hurdles of going keto is putting and keeping your body in ketosis. Ketosis is a natural metabolic state that tricks your body into burning fat instead of carbs for fuel (when it doesn’t have enough carbs). So, naturally, to achieve ketosis, you’ll have to say goodbye to most carbohydrates and hello to fat — and lots of it.

Depending on which version of keto you’re doing, but generally, you’ll aim to get 5 to 10 percent of your total calories from carbs on the diet. The goal is to consume only 20 to 50 grams (g) of net carbs per day — or less than the equivalent of ½ cup of long-grain brown rice, which contains at least 26 g of total carbs, according to the U.S. Department of Agriculture (USDA). Net carbs, which are an unofficial term, are defined as total carbs minus fiber and sugar alcohols, according to the website for the Atkins diet, another low-carb plan. For most people, going that low won’t be easy: The typical American woman over age 20 gets nearly 50 percent of her calories from carbs, according to the Centers for Disease Control and Prevention (CDC). For example, on a 1,400-calorie diet, this would be equivalent to about 175 g of carbs daily.

It's all part of the struggle when following keto. You’ll likely also see various side effects especially in the first few weeks, such as headaches, fatigue, and drowsiness — all signs of the so-called keto flu.

That's all well and good, but why would you want to go through the dreaded Keto flu? Lets get to the good parts...


Benefit #1: the keto diet can help you obtain (and maintain!) a healthy weight

The keto diet is excellent for losing fat and keeping it off. For example, a meta-analysis of 13 randomized controlled trials concluded that:

“Individuals assigned to a VLCKD [very low carbohydrate ketogenic diet] achieve a greater weight loss than those assigned to an LFD [low-fat diet] in the long term; hence, a VLCKD may be an alternative tool against obesity.”[1]

What’s more, randomized controlled trials found that the keto diet produces up to three times as much weight loss as a high-carb, low-fat diet.[2-3]
Benefit #2: the keto diet boosts brain function

When going keto, most people experience an improvement in their brain function and mental clarity.[4-5]

The keto diet supports your brain in various ways and for various reasons. A major reason is that ketosis enhances mitochondrial functioning. [6]

Researchers believe ketosis stimulates the formation of new mitochondria in your brain, especially in your hippocampus. [7] This aids your mental clarity, memory, and energy levels.


Benefit #3: the keto diet can help manage or even reverse diabetes

Many studies show minimizing carb intake benefits people with diabetes. In fact, the keto diet was the standard diabetes treatment before the discovery of injectable insulin. [8-9]

Consider the following:

Research published in Annals of Internal Medicine found that when type 2 diabetics went low-carb for two weeks, they improved insulin sensitivity by up to 75%. [10]

And another study involving 21 individuals with type 2 diabetes found that seven of them could stop their diabetes medication within 16 weeks of going keto. [11]


Benefit #4: the keto diet reduces heart disease risk

While saturated fat and cholesterol are often alleged to clog arteries, these compounds do not cause heart disease. [12-14]

That’s good news for keto dieters because this eating style loads up on high-fat foods such as eggs, nuts, and bacon.

In fact, the keto diet reduces heart disease risk for four main reasons. The keto diet: [15-18]

Stimulates weight loss
Elevates levels of the “good” HDL cholesterol
Decreases blood triglycerides levels
Reduces blood pressure


Benefit #5: the keto diet boosts mental well-being

The keto diet benefits various mental disorders and conditions. For example, research shows the keto diet: [19-22]

Has an antidepressant effect
Improves the behavior of children with autism
May stabilize mood in bipolar disorder patients
Has cured one case of schizophrenia


Benefit #6: the keto diet can be therapeutic for various neurological diseases

These include Alzheimer’s, ALS, Parkinson’s disease, infantile spasms (West syndrome), and epilepsy. [23-26]


Benefit #7: the keto diet may prevent and fight some types of cancer

Most cancer cells rely on glucose as fuel, which is why keto diets may help prevent and fight the disease.

For instance, when in-vitro cancer cells only receive ketones and fat for energy, they often die. [27] Plus, various studies show the keto diet helps fight brain cancer. [28-29]


Benefit #8: the keto diet can improve gut health and bowel disorders

Many bowel diseases are the result of gut pathogens and infections, both of which rely on glucose for energy.

By minimizing your carb intake, you stave off these infections and pathogens. That’s how going keto diet can improve gut health and treat bowel disease. 

It's up to you to determine if a keto diet is right for you. 


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