The Truth Behind the Keto Diet

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What Exactly is the Keto Diet?

Unless, you're living under a rock, you have probably heard of the keto diet. But what exactly is it?

The ketogenic diet, or keto diet for short, is a high-fat, low-carbohydrate diet that has gained popularity in recent years. The keto diet involves drastically reducing carbohydrate intake and increasing fat intake, with the aim of putting the body into a state of ketosis. In this state, the body burns fat for energy instead of carbohydrates. While this diet may not be suitable for everyone, there is growing evidence that it may have several potential benefits for weight loss, metabolic health, and certain health conditions. 

What does the sceince say?

Yes, you may have heard some good things about it from your friends and from the internet, but scientific studies are still the best gauge of the effectiveness of the keto diet. Testimonials are good an all, but a sound investigation using science as a basis can really tell you what you need to know about the keto diet. Here are some references I've found.


One study published in the journal Lipids found that carbohydrate restriction had a more favorable impact on the metabolic syndrome than a low-fat diet. In case you do not know what it is, the metabolic syndrome is a group of risk factors that increase the risk of heart disease, stroke, and type 2 diabetes. The study found that participants on a carbohydrate-restricted diet had greater improvements in their waist circumference, blood pressure, triglycerides, and HDL cholesterol levels compared to those on a low-fat diet. 

Another review published in the European Journal of Clinical Nutrition found that very-low-carbohydrate (ketogenic) diets may have therapeutic benefits beyond weight loss. The review noted that the keto diet has been shown to improve blood sugar control, reduce insulin resistance, and lower triglyceride levels. These benefits may be particularly relevant for individuals with type 2 diabetes or metabolic syndrome. 

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A study published in Nutrition & Metabolism compared the effects of a low-carbohydrate, ketogenic diet with a low-glycemic index diet on glycemic control in type 2 diabetes. Glycemic control means the effective control of the blood sugar within normal levels. The study found that participants on the keto diet had greater improvements in HbA1c, a marker of long-term blood sugar control, compared to those on the low-glycemic index diet. Thus, the authors concluded that the keto diet may be a useful therapeutic option for individuals with type 2 diabetes.

The keto diet may also have potential benefits for athletic performance. A review published in Exercise and Sport Sciences Reviews noted that the keto diet may enhance endurance performance by improving the body's ability to use fat for fuel. The review also highlighted the potential for the keto diet to reduce inflammation and oxidative stress, which may benefit recovery and overall health in athletes.

Judge for yourself

While the benefits of the keto diet are promising, it's important to note that the diet may not be suitable for everyone. The keto diet can be challenging to follow and may have side effects such as constipation, bad breath, and nutrient deficiencies. Additionally, individuals with certain health conditions such as pancreatitis or liver disease should avoid the keto diet due to their decreased capacity to metabolize fats. As with any diet, it's important to consult with a healthcare professional before starting the keto diet.

The ketogenic diet may have several potential benefits for weight loss, metabolic health, and athletic performance. While more research is needed to fully understand the long-term effects of the keto diet, the available evidence suggests that it may be a useful therapeutic option for certain individuals. It is vital to conduct your own research and judge whether this diet works for you. To your health!

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