keto diet

A keto diet is focused on foods rich in healthy fats, sufficient quantities of protein, and a small number of carbs. The objective is to extract more calories from fats rather than carbohydrates.

The diet is designed to deplete the body of sugar reserves. In the process, it will begin to break down fats for energy. This leads to the creation of ketones, molecules the body uses to generate fuel. If the body burns fats, this can cause weight loss.

There are a variety of keto diets, including the Standard Ketogenic Diet and the Cyclical Ketogenic Diet.

This article will discuss the advantages of keto and also the dangers.

Aids in weight loss

  • The keto diet could aid in losing weight.
  • The ketogenic diet can aid in weight loss trusted Source in many ways, such as boosting metabolism and decreasing appetite.
  • The ketogenic diet comprises food items that help fill one with energy and could reduce hormones that trigger hunger. Source. This is why following keto diets can help decrease appetite and aid in weight loss.
  • In a 2013 meta-analysis by the Trusted Source of 13 random controlled trials, researchers discovered that ketogenic diets were the most effective for weight loss. Shed two weight (lbs) higher than individuals on low-fat diets for one year.
  • Similarly, a second study reviewed by Trusted Source revealed that those following ketogenic diets shed 5 pounds more than those who adhered to low-fat diets over six months.

Improves acne

  • Acne is caused by various causes and could be linked to some individuals’ blood sugar levels and diet.
  • Consuming a diet high in refined and processed carbohydrates could change the gut microbiome balance and trigger blood sugar levels to increase and decrease dramatically, which could adversely impact the health of your skin.
  • According to the study conducted by trusted Source 2012 in 2012, by reducing the intake of carbs, the ketogenic diet may lessen the signs of acne for specific individuals.

Could reduce the chance of developing certain cancers.

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 alongside chemotherapy and radiation therapy for people suffering from specific cancers. This is because radiation therapy can cause more oxidative stress to cancer cells than normal cells, leading to cancer cells dying.

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 issues. It is a hormone that regulates blood sugar and could be linked to certain cancers.

While some research from Trusted Source has shown that ketogenic diets could be beneficial in treating cancer, research on this subject is not extensive. Researchers should conduct more research to better comprehend the potential advantages of the ketogenic diet in preventing cancer and treatment.

Check out our dedicated nutrition hub for more resources based on science that can help you understand nutrition.

It could improve the health of your heart.

If a person is following this ketogenic lifestyle, they must select healthy food items. Some evidence shows that eating healthy fats, such as avocados, instead of less healthy fats, such as pork rinds, can help improve heart health by reducing cholesterol.

A 2017 review from the trusted Source of research studies on animals and people following a ketogenic diet found that some people saw an impressive drop in the concentrations of total cholesterol, low-density lipoprotein (LDL) (also known as bad cholesterol, as well as triglycerides. There was also an increase in high-density lipid (HDL), known as “good” cholesterol.

A high level of cholesterol may increase the risk of cardiovascular disease. The keto diet’s reduction effect on cholesterol could, in turn, reduce the chance of developing heart problems.

However, the study concluded that the benefits of the keto diet on heart health are contingent on the quality of your diet. Therefore, consuming nutritious, healthy, and balanced foods is essential while adhering to the ketogenic diet. Discover the foods that promote the health of your heart.

It could help protect brain function.

Certain studies, like this review from 2019 by Trusted Source, report that ketones produced by the keto diet may provide neuroprotective benefits. This means they may strengthen and protect the nerve cells and brain.

This is why keto diets can aid a person in preventing or managing diseases like Alzheimer’s disease. But, more studies are needed to determine the metabolic effect of the ketogenic diet on our brains.

Potentially, it reduces seizures.

The proportion of protein, fat, and carbohydrates in a keto-friendly diet can alter how the body uses energy, which results in the state of ketosis. It is a metabolic process in which the body utilizes the ketone bodies to fuel itself.

The Epilepsy Foundation recommends that ketosis could decrease seizures for people who have epilepsy, particularly those who haven’t had a response to other treatments. Further research is needed to determine this effectiveness, but it is believed to be the most effective for children suffering from severe seizures.

A review published in 2019 by review trusted Source affirms the idea that a ketogenic diet could help people suffering from epilepsy. The ketogenic diet can alleviate epilepsy-related symptoms through a variety of different mechanisms.

Improves PCOS symptoms

Polycystic Ovarian Syndrome (PCOS) can be an endocrine disorderTrusted Source that can cause an excess of masculine hormones, infertility, and polycystic Ovaries. A carbohydrate diet can have adverse reactions in those with PCOS, including skin issues and weight gain.

There aren’t many clinical studies on the ketogenic diet or PCOS. A pilot study conducted by 2005Trusted Source looked at five women over 24 weeks. Researchers discovered that a ketogenic diet helped improve the markers of PCOS, such as:

  • weight loss
  • Balance of hormones
  • ratios of luteinizing hormone (LH) and follicle-stimulating hormone (FSH)
  • levels of 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 typed two types two diabetes. However, they cautioned that the research was too varied to suggest the ketogenic diet as a standard solution for PCOS.

Complications, risks, and dangers

The ketogenic diet can provide many health advantages. However, following the ketogenic diet for a long time could hurt trusted The Source regarding health which includes the increased chance of contracting the following health issues:

  • kidney stones
  • The blood contains a lot of protein.
  • mineral and vitamin deficiencies
  • the accumulation on the liver

The keto diet could result in adverse side effects, which most people recognize by the name keto flu. The adverse effects could include:

  • constipation
  • fatigue
  • low blood sugar
  • nausea
  • vomiting
  • headaches
  • a low exercise tolerance

These symptoms are particularly prevalent at the beginning of the diet when your body adapts to the new energy source. Certain groups should steer clear of ketosis, for example:

  • people with diabetes who are insulin dependent
  • those with eating disorders.
  • those with kidney disease or pancreatitis
  • women who are pregnant and nursing

Individuals who take a medication known as sodium-glucose cotransporter 2 (SGLT2) inhibitors to treat type 2 diabetes should avoid a keto-based diet. This medication increases the risk of developing diabetic ketoacidosis. This is a hazardous condition that raises the acidity of the blood.

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