The ketogenic diet has been referred to as the largest diet sensation – ever – in the nutrition industry. So it’s worth looking into for that reason alone.
A ketogenic diet is very high in fat (about 75%), One Shot Keto Review – Read Consumer Reports, Benefits moderate in protein (about 20%), and very low in carbohydrates (about 5%). It’s designed to put the body into a state of ketosis. In ketosis, the body breaks down fat to create ketones for energy, rather than burning glucose.
Benefits of Keto?
Ketosis benefits we typically hear about are weight loss, increased HDL (“good”) cholesterol, and improvement in type 2 diabetes, and also decreased epileptic seizure activity and inhibition of cancerous tumor growth.
Small studies show promise for women with PCOS (polycystic ovary syndrome), an insulin-related condition. This may be because of its possible (not conclusive) capability to reset insulin sensitivity.
Everything Old Is New Again?
The current Keto diet is not the 1st time we’ve targeted carbs as a dietary villain. Medical trials with low-carb eating and/or fasting get back to the 1850s and also earlier.
In 1967, Stillman introduced The Doctor’s FAST WEIGHT LOSS Diet, featuring essentially only low-fat protein and water.
Next came the Atkins diet in 1972, saturated in fat and protein, low in carbs. It helped with weight reduction and in addition with diabetes, hypertension along with other metabolic conditions. It’s still popular today.
In 1996, Eades and Eades introduced Protein Power, a very low-carb diet that seemed to help patients with obesity, hypertension, high cholesterol, and/or diabetes.
So reducing carbs, because the Keto diet does, has a history of helping people shed weight and/or improve metabolic factors. Anecdotal evidence supports that.
Does Keto Have Any Other Benefits?
Probable benefits could be seen with neurodegenerative conditions, such as multiple sclerosis, Alzheimer’s or Parkinson’s, likely because these brain disorders are linked to metabolic disorders. In fact, Alzheimer’s is now called Type 3 diabetes.
Care for these conditions is most beneficial done under medical supervision.
Ketones also appear to improve traumatic brain injury, based on research done on rats.
In the Interest of Full Disclosure…
Initial weight loss with the Keto diet is rapid. Your body has used its stored glycogen (carb stored in muscle) and dumped the water that’s stored with it. From then on, weight reduction may continue, but at a slower rate.
Metabolism shows a short increase that seems to disappear within 4 weeks.
Keto doesn’t may actually offer long-term advantages in either fat loss or lean mass gains.
In some people, Keto appears to increase LDL (“bad”) cholesterol.
What About Negative Effects?
The usually mentioned “cons” of a ketogenic diet are nutrient deficiencies because of missing food groups and an unpleasant transitional state called “Keto flu,” which may last for days. It comprises hunger, dehydration, headaches, nausea, fatigue, irritability, constipation, brain fog, sluggishness, poor focus, and lack of motivation. Because these symptoms are so similar to those of people quitting caffeine, Keto has been posited as a “detox” plan.
Other negatives include issues with gut health on such a low-fiber diet and difficulties with adherence.
Regarding workouts, the Keto diet probably offers no advantage for many people. In fact, the glycogen depletion it induces can lead to hitting the wall (bonking). Athletic performance involving speed and power may be lower without glucose and carbohydrates as fuel.
The International Olympic Committee has urged athletes to avoid low-carb diets. They may lead to poor training adaptations and decreases in both power output and endurance. A colleague of mine induced cardiac arrhythmias in rats exercising on a low-carb diet.