7 surprising health advantages of ketogenic diet

 

 

 

A huge number of people keep wondering what a ketogenic diet (KD) is and how important it is to their health.

Earlier research on the keto diet started in the 1900s as one of the urgent ways to manage epilepsy and seizure by using ketones to resuscitate energy in the brain.

Moreover, this diet is generally known for lower carbohydrates with higher fats (LCHF) around 70% fats, 25% protein, and 5% carbohydrate.

Keto-diet is intended to restrict dietary carbohydrate intake so as to accelerate the production of ketones that are eventually used as body fuel.

Once fats are consumed abundantly with lower carbohydrates, the body will incredibly be adaptive to the fats overload and finally, begin to burn ketones as the primary energy source.

However, there are numerous benefits to eating a low-carb, high-fat diet. 

1. Enhance weight Loss

Gaining weight results from excess fat deposited in the body when glucose is a complete energy source.

Similarly, for people with excess weight status, a low-carb, high-fat diet should be an appropriate solution.

Scientifically, the ketogenic diet leads to insulin levels dropping greatly and then uses fat as a source of body fuel in form of ketones.

Ketones are water-soluble molecules produced by the liver from fatty acids during periods of starvation, shortage of carbohydrates, prolonged intense exercises, and so on.

As a result, there is a significant shift in preference of the body to adapt and respond to primarily using fat-derived ketones for fuel and hence reduced weight.

 2. Improve insulin resistance and Diabetes type II

A wide range of research literatures show that the ketogenic diet is a more effective way to manage and mitigate diabetes type II compared to low-calorie diets!

Through, weight loss, reducing hbaA1c, improvement of lipid profile, reversing diabetic neuropathy and retinopathy, this diet seems to more be effective.

Further, a low carb, a ketogenic diet is also thought to lower insulin levels toward healthy ranges.  

Lower insulin is associated with a massive amount of triglycerides that tend to be released from storage and become oxidized (lipolysis).

 

Researchers Volek and Phinney also revealed that the “primary feature of ketogenic diets is generating of ketosis and stabilization of insulin levels and addresses the biomarkers of metabolic syndrome as a result”.

Even sports athletes should also benefit from insulin optimization on keto through taking foods high in DHA or omega-3 fatty acids.

 

3. Mental concentration enhancement

It is also suggested to eat a ketogenic diet specifically for improved concentration in different activities for the sake of increased mental performance. 

Different studies show that an increased intake of fatty acids can also have impacting benefits to our brain’s function. 

However, the ketogenic diet is intended to increase the need for an alternative energy source which is obtained from the overproduction ketone body such as Acetyl-CoA instead of glucose. 

In addition, a normal dietary ketones concentration which is below 0.3mmol/L is also not enough to be the brain fuel.

unless ketones concentration reaches 4mmol/L which is the same as glucose one, the central nervous system will start to utilize them and finally the whole body.

In fact, the maximum ketones concentration in individuals who follow the ketogenic diet will reach to 8 mmol/l which is sufficient to energize our brain and concentration.

4. Increased Energy and Normalized Hunger

Ordinarily, fats are more energetic than carbohydrates as they provide 9 kcal and 4 kcal per 1 gram respectively.  

According to Dr. Randle “Substrate metabolism in the normal human body is not rigid. Human body has evolved to utilize different fuel sources depending on their availability.”

Energy stored as fat in adipose tissue is liberated to Acetyl-CoA and converted to ketones which are then used as energy sources.

The recommended net carbs in the ketogenic diet are 20-30g daily or less. Net carb is the total dietary carbohydrates minus total dietary fibers.  

A huge amount of fats intake is expected to provide the body better and more reliable energy source and finally make an individual to feel more energized than carbs intake. 

Besides, fats are shown as the most effective body fuel which also makes the individual more satiated (full) for longer and hence reduced eating frequency.

 

5. Epilepsy and seizure management

Since the 1900s, keto-diet is still one of the most widely used therapies for infants, children, and rarely adults who have uncontrolled epilepsy.

Doctors or neurologists usually recommend a ketogenic diet for children whose seizures have not responded to different Anti-Epileptic Drugs (AEDs), as one excellent control. 

Typically, this keto diet is composed of 3-4grams of fats for every one gram of carbohydrates and proteins which makes about 90 percent of its calories come from fats. 

During epileptic treatment, chemicals ketones from fats are expected to be used as an energy source during the process. 

This therapeutic diet has also been proved to be helpful in epilepsy conditions such as infantile spasms, Retty syndrome, Doose syndrome, tuberous sclerosis complex, and many other complications.

 

 6. Cholesterol control and improved Blood Pressure

Fats-rich foods are not always gruesome when it comes to cholesterol and hypertension conditions! 

This is supported by the fact that the keto diet has been shown to improve triglyceride levels and cholesterol levels that are mostly associated with arterial buildup.

The abundance of specifically low-carb, high-fat diets results in a drastic elevation in HDL and lower LDL particle concentration compared to low-fat diets. 

keto-diet is also helpful in the prevention and management of blood pressure issues as they lead to weight loss which is one of the strong weapons in hypertension control.

However, too excess fats consumption while glucose is acting as the main energy source, could be also horrific to our body and even trigger further health complications.

 7. Improve skin and minimize risks of Acne

Recent studies have shown that switching healthy fats with high carbs-diet will decrease oxidative stress, inflammations, drop-in lesion, skin cancer improve acne and minimize varicose vein appearance. 

Dr. Anna Guanche a dermatologist revealed that “high oil content in the diet can make skin look dewy and healthy as a result of increased oil in skin oil glands”.

For the sake of improved skin, a ketogenic diet with decreased sugary food is widely suggested indeed.

What are the main food sources of keto diet?  

Well, a wide range of scientific literatures suggest different sources of fatty food and limited carbs.

To obtain essential nutrient needs an individual is advised to include at least the following foods,

• Meats: fish, beef, lamb, poultry, eggs...  
• High Fat Dairy products: heavy whipping cream, mayonnaise, hard cheeses, butter, etc.
• Nuts and seeds: walnuts, pulses, sunflower seeds, macadamias, etc.
• Avocado and berries: raspberries, blackberries, and other low glycemic impact berries
• Leafy Greens and vegetables: spinach, kale, collard green, broccoli, cauliflower, etc.
• Sweeteners: stevia, monk fruit, erythritol, and other low-carb (sugar) sweeteners
• Other fats – coconut oil, high-fat salad dressing, oil such as canola or olive, saturated fats sources, etc.

In the keto diet, it is also recommended to minimize or skip the following groups of food,

• High sugar: honey, agave, maple syrup, etc.
• Grains: wheat, corn, rice, cereal, pasta, etc.
• Tubers: potato, yams, etc.
• Sugary fruits: apples, oranges, bananas, etc.

The ketogenic diet is one of the amazing diets which is characterized by the largest fraction of fats, same protein intake with the lowest carbs intake.

In addition, the major body fuels in this diet are ketones that result from ketosis that switch with normal glucose which is restricted.

This eating approach has a vast range of health benefits such as weight loss, management of different health conditions such as diabetes, hypertension, epilepsy, and improving body energy abundantly.

However, this diet should be also harmful to the human body if it is consumed in an inappropriate amount as it will elevate saturated fats, lower density lipoproteins, and even imbalanced diet risks.

To minimize health concerns it’s better to visit a health professional in charge or dietitian so as to get an effective keto diet and healthy life.

 

 

 Sources

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