The Ketogenic Diet
The keto diet has many health benefits on the brain and blood sugar levels. By improving your brain health and blood sugar levels, it decreases your risk for neurodegenerative diseases and diabetes, which will help you live longer and better.
What is the ketogenic diet?
The ketogenic diet (KD) is the most extreme type of low-carbohydrate diets. The ketogenic diet regimen is a very low-carbohydrate, moderate protein, and high fat intake. It mainly consists of 5% to 10% carbohydrates, 30% to 35% protein, and 55% to 60% fat (1).
Different types of ketogenic diet: Which one should you choose?
The different types of ketogenic diets share two principles: They are diets rich in dietary fats and low in carbohydrates (2). Here are a few versions of the ketogenic diet:
Standard ketogenic diet (SKD)
It is the most common and traditional form of ketogenic diets. It has the following macronutrient ratio: 10% carbohydrates, 20% proteins, and 70% fat.
Cyclical ketogenic diet (CKD)
This ketogenic diet variation includes five days of standard ketogenic diet and two days of a non-ketogenic diet. You can follow this diet to reduce your body weight and aid in muscle recovery (3) – but please remember that it is crucial to consult with a nutrition specialist first.
Targeted ketogenic diet (TKD)
The macronutrient ratio of the TKD is the same as the SKD. The difference between the SKD and the TKD is that in the latter diet, you can consume all your carbohydrate portions before or after a workout as an energy boost. The TKD works best if you perform high-intensity exercise (2).
High protein ketogenic diet
This ketogenic diet is very similar to the standard version. It differs by the macronutrient ratio, where the high-protein diet contains 15% more protein. It is recommended for people who want to lose weight (4).
The food you can eat and should avoid
According to FoodData Central, you need to avoid carb-based foods like:
- grains and starches such as rice
- sugars such as soda
- most fruits except for berries
- legumes and beans
- root vegetables such as potatoes
- unhealthy fats
- alcohol
The majority of your foods should contain the following:
- eggs
- butter and cream
- cheese
- nuts and seeds like almonds and flaxseeds
- healthy oils like olive oil
- avocados
- low carb veggies like onions and pepper
- condiments
- fatty fish like salmon and tuna
- meat like chicken, bacon, and red meat
How does the keto diet work?
When you start a ketogenic diet, you stop or decrease the consumption of carbohydrates. The human body uses carbohydrates as a primary energy source to run your organs normally.
The reduction in the consumption of carbohydrates puts the body in ketosis mode. When carbohydrate stores are depleted, your body will look for another energy source such as fat. When the body breaks down fats, it produces ketones as a byproduct. These ketones play a role as glucose-alternative energy (1).
As a result, reduced blood glucose levels have many outcomes, such as lower insulin production, decreased fat and glucose storage. This contributes to many benefits, including body weight reduction (5, 6).
Benefits of the ketogenic diet for the brain health
During a keto diet, the brain starts using ketones instead of glucose – that’s the reason why the ketogenic diet was used to treat epilepsy and other neurodegenerative diseases. There is a type of epilepsy called refractory epilepsy; it is unresponsive to medications. However, following the keto diet mimics starvation on seizures, showing improvements in more than 50% of the participants (7).
A program of 3 months’ ketogenic diet can help decrease the frequency of seizures by at least 66% (8–10). It is proved that the ketogenic diet also benefits people with neurodegenerative diseases such as Alzheimer’s disease by improving memory (11). A ketogenic diet may also help relieve patients with migraine (12). In addition, ketones which are produced during a ketogenic diet, may provide a neuroprotective benefit for the brain (13).
Benefits of the ketogenic diet for blood sugar control
Reducing carbohydrates in your diet is crucial in decreasing your blood sugar. Scientists have shown that the keto diet efficiently reduces HbA1c, which measures your average blood sugar over 3 months (14). Studies proved that following this diet for up to half a year can control blood sugar levels and decrease body weight in obese and diabetic patients (15). A remission of diabetes was achieved after 6 months of keto diet (16).
Compared to low-glycemic diets, the ketogenic diet helps patients with glycemic control and medication reduction levels (17). Following a well-controlled ketogenic diet in obese diabetic patients improved metabolic parameters such as fasting circulating levels of glucose (−51%), total cholesterol (−29%), high-density lipoprotein cholesterol (63%), low-density lipoprotein cholesterol (−33%) and triglycerides (−41%) (18).
Positive impact on cardiovascular health
Many studies have shown that following a keto diet could positively affect some blood lipid profiles. Nutritional ketosis reduces triglycerides, increases high-density lipoprotein (good cholesterol), and decreases total cholesterol levels. It is strong evidence that the keto diet benefits cardiovascular risk parameters.
Ketogenic diet for losing weight
Many studies have highlighted the benefits of the ketogenic diet in reducing body weight while sparing muscle mass. The weight loss effects result from reduced appetite, increased fat breakdown, and decreased fat storage, among other effects.
Risks of the ketogenic diet
If you stay on the keto diet for an extended period of time, there are some risks (1). Some of the risks are:
- low level of protein in the blood
- excess of liver fat
- kidney stones
- lack of micronutrients
Follow a nutrition plan created by professionals
The ketogenic diet therapy is a serious medical treatment. It requires constant follow-up with a professional team and ongoing blood work to maintain proper levels of ketosis, minerals, and vitamins.
The Healthy Longevity Clinic offers nutritional therapy with a ketogenic diet as a non-medical treatment. Our professional team includes registered dietitians, physicians, nurses, and social workers. Book your complimentary consultation today to know more about this.
