Unlike many fad diets that come and go with very limited rates of long-term success, the ketogenic diet (or keto diet) has been practiced for more than nine decades (since the 1920s) and is based upon a solid understanding of physiology and nutrition science.
What is the ketogenic diet exactly The classic ketogenic diet is a very low-carb diet plan that was originally designed in the 1920s for patients with epilepsy by researchers working at Johns Hopkins Medical Center.Ad
One of the most studied strategies in the recent years for weight loss is the ketogenic diet. Many studies have shown that this kind of nutritional approach has a solid physiological and biochemical basis and is able to induce effective weight loss along with improvement in several cardiovascular risk parameters.
Polycystic ovary syndrome (PCOS) is the most common endocrine disorder, and it affects women of reproductive age. Symptoms include obesity, hyperinsulinemia and insulin resistance. A pilot study took 11 women through 24 weeks of a low-carbohydrate ketogenic diet (20 grams or less per day). Among the five who completed the study, they lost 12 percent of their weight on average and reduced fasting insulin by 54 percent. Additionally, two women who previously experienced infertility problems became pregnant.
One study, for example, found that adhering to the ketogenic diet and keto diet foods list for 24 weeks resulted in decreased levels of triglycerides, LDL cholesterol and blood glucose in a significant percentage of patients, while at the same time increasing the level of HDL cholesterol.
Researchers believe that the ketogenic diet can also help patients with schizophrenia to normalize the pathophysiological processes that are causing symptoms like delusions, hallucinations, lack of restraint and unpredictable behavior. One study found that the keto diet lead to elevated concentrations of kynurenic acid (KYNA) in the hippocampus and striatum, which promotes neuroactive activity. Some studies even point to the elimination of gluten as a possible reason for improved symptoms, as researchers observed that patients with schizophrenia tended to eat more carbohydrates immediately before a psychotic episode.
More research is needed to understand the role of the ketogenic diet in treating or improving schizophrenia, as the current available studies are either animal studies or case studies, but the benefits of a low carbohydrate, high-fat diet in neurology is promising.
The keto diet also appears to help induce autophagy, which helps clear damaged cells from the body, including senescent cells that serve no functional purpose but still linger inside tissues and organs. In animal studies when rats are put on the ketogenic diet, autophagic pathways are created that reduce brain injury during and after seizures.
The \"classic\" ketogenic diet is a special high-fat, low-carbohydrate diet that helps to control seizures in some people with epilepsy. It is prescribed by a physician and carefully monitored by a dietitian. It is usually used in children with seizures that do not respond to medications. It is stricter than the modified Atkins diet, requiring careful measurements of calories, fluids, and proteins. Foods are weighed and measured.
In a January 23, 2019 webinar, Dr. Elaine Kiriakopoulos, Dr. Eric Kossoff, and Registered Dietitian Zahava Turner talked about the history, components, safety, effectiveness, recent developments, and more related to the use of ketogenic diets in the treatment of epilepsy.
One study found that the ketogenic diet may be a safe and suitable complementary treatment to use alongside chemotherapy and radiation therapy in people with certain cancers. This is because it would cause more oxidative stress in cancer cells than in normal cells, causing them to die.
A more recent study from 2018 suggests that because the ketogenic diet reduces blood sugar, it could also lower the risk of insulin complications. Insulin is a hormone that controls blood sugar that may have links to some cancers.
Although some research indicates that the ketogenic diet may have some benefit in cancer treatment, studies in this area are limited. Researchers need to carry out more studies to fully understand the potential benefits of the ketogenic diet in cancer prevention and treatment.
When a person follows the ketogenic diet, it is important that they choose healthful foods. Some evidence shows that eating healthful fats, such as avocados instead of less healthful fats, such as pork rinds, can help improve heart health by reducing cholesterol.
There are not many clinical studies on the ketogenic diet and PCOS. One pilot study from 2005 examined five women over 24 weeks. The researchers found that a ketogenic diet improved several markers of PCOS, including:
The ketogenic diet may have a range of health benefits. However, staying on the ketogenic diet long-term can have an adverse effect on health, including an increased risk of the following health problems:
Keep in mind that studies on the long-term benefits of the ketogenic diet are lacking. It is unclear whether maintaining this diet over more extended periods is more beneficial than less restrictive healthful eating patterns.
A ketogenic diet restricts or severely limits carbohydrates. However, some carbohydrates provide health benefits. For a less restrictive dietary approach, people should consume a diet that includes a variety of nutrient-dense, fibrous carbs, such as fruits and vegetables, alongside nutritious protein sources, and healthful fats.
There is a fair amount of research backing the potential benefits of the ketogenic diet, including weight loss blood sugar regulation. However, the majority of studies have only taken place over short periods of a few weeks or months.
Some studies show the benefits of following the ketogenic diet over more extended periods of up to 2 years. However, there is a lack of studies exploring the potential side effects of following a ketogenic diet for longer periods.
If you want to try the ketogenic diet, it may be best to limit this dietary pattern to a few months, then transition back to a less restrictive diet that you can maintain long-term. No matter what diet you follow, remember to make sure you are consuming whole, nutritious foods.
\"The ketogenic diet severely limits carbohydrate to force the body to burn fat. However, carbohydrates are limited so much on this diet that veggies and fruit are restricted, which experts agree limits fiber and nutrients. Plus, restriction often promotes long-term weight gain.\"
Paoli A, Rubini A, Volek JS, Grimaldi KA. Beyond weight loss: a review of the therapeutic uses of very-low-carbohydrate (ketogenic) diets. Eur J Clin Nutr. 2013;67(8):789-96. doi:10.1038/ejcn.2013.116
The ketogenic or keto diet is one commonly followed plan which shares some features with other well-known diets such as Atkins and low-carb diets. Like all diets, it provides guidance on what can and cannot be consumed.
The ketogenic diet is characterized by the consumption of low-carb, high-fat foods. As a consequence of eating such foods, many experience weight loss which can be extremely beneficial for those aiming to manage their weight.
Grains and starches should also be avoided on the ketogenic diet because of their considerably high carbohydrate content. Consumption of such foods may take the individual over the 50-gram daily carbohydrate intake.
While the ketogenic diet might be useful to those wanting to manage their weight or diabetes, some argue that there is a lack of longitudinal studies investigating the long-term impact of adopting this type of diet. Furthermore, it is suggested that individuals seek medical advice as the diet is not suitable for pregnant women and people at risk of hypoglycemia.
To put it more simply, when we restrict carbs, we deprive our muscle cells of the sugar that it needs to fuel activities that require a high-intensity effort for 10 seconds to 2 minutes. This means that ketogenic diet can limit your performance during high-intensity activities like:
To figure out how these numbers play into the rest of your ketogenic diet, use our keto calculator. It will provide you with the information you need to find out if you are eating enough protein and calories.
Keep in mind that these suggestions do not apply to you if you mainly do aerobic-based endurance-type activities like cycling and jogging. These exercise methods are much less likely to be negatively impacted by the ketogenic diet. In fact, after you are keto-adapted, you may find that you can exercise at low to moderate intensities for longer periods of time without getting tired. This is because this type of exercise relies on fat and ketones for fuel, which are the exact fuels that your body prefers to use on the ketogenic diet.
In fact, one study found that race walkers who were on a low carbohydrate group took an average of 23 seconds longer to complete a simulated race. Conversely, race walkers that were on a high-carb diet or a diet that is similar to a cyclical ketogenic diet experienced a significant improvement in performance.
When we take athletic performance out of the equation, we find that the ketogenic diet is one of the best diets for athletes that need to cut weight. By restricting carbs, boxers, wrestlers, and weightlifters can shed excess water weight rapidly so that they can make weight without having to lose muscle mass.
Also, many other athletes can use the ketogenic diet to lose fat during the offseason. This can help them improve their performance indirectly because they will carry much less weight with the same amount of muscle mass.
Perhaps that greatest benefit of the ketogenic diet for athletes is its ability to induce rapid weight loss in the first week and sustainable fat loss afterward. This can be beneficial for any athlete that must compete at a specific weight like boxers, wrestlers, and weightlifters or any athlete that will benefit from having a lower body fat percentage. 59ce067264