Question

Give an argument as to why the Keto diet could be beneficial. List 3 reasons.

Answer 1

1."There's a ton of research on ketogenic diets."

You're right that there is some research on the ketogenic diet, but not much looks at the long-term effects on overall health and weight maintenance. The best studies conducted for more than one year looked at the impact of keto on pediatric seizure disorders. The benefits for epilepsy in these cases outweigh the potential risks.

In fact, one 10-year study conducted on keto and epilepsy management in children found the following side effects: constipation (65%), high triglycerides (40%), high cholesterol (29%), diarrhea (19%), lethargy (17%), iron deficiency (15%), and vomiting (13%).

As for the Standard American Diet (SAD), I am absolutely not suggesting that we don't have big challenges when it comes to healthier eating habits, but my less-than-enthused stance on keto isn't because I'm comparing it to SAD. Rather, I think it's important to compare a keto plan to its weight-loss counterparts, like the well-substantiated Mediterranean diets and its spin-offs, like DASH, MIND, and TLC. Those plans incorporate wholesome, nutrient-dense foods that encourage improved eating patterns and manageable weight loss.

2."It's not just butter and coconut oil."

It's true that the diet is not just butter and coconut oil, but it's still quite high in saturated fat. A lack of boredom doesn't imply that it's a health-promoting plan either.

You said it yourself: You take a supplement to protect yourself from deficiencies, including (but not limited to) iron and zinc. You're also at risk for missing potassium, magnesium, folic acid, and beta carotene. Know that the FDA doesn't oversee supplements, so you may not be getting exactly what you pay for. Plus, certain nutrients consumed as supplements can also have a pro-oxidant effect, meaning they do more harm than good. The end result: Increased risk of chronic disease, including heart disease and some cancers.

3."It's outdated to say that 'low-fat' is good for weight loss

I couldn't agree with you more that extremism in our diet culture has created undeniable issues as a result of low-fat, high-carb processed foods. But the point of the keto debate is not comparing it to junk food, but rather the benefits of a Mediterranean-style eating plan.

yes, diets high in refined sugars and breads are linked to obesity, but turning from one extreme to another is not the solution to the obesity epidemic.

We know that extreme diets such as keto may induce weight loss. However, recent studies indicate that the extreme fat intake required to bring the body into ketosis may also have negative effects. A 2015 review published in Nutritional Neuroscience found that keto can increase risk of diabetes, heart attack, and strokes in children treated for epilepsy — risks considered less significant than enduring seizures, but ones not beneficial for the overall population, 49% of which is at risk for heart disease.

Another meta-analysis published in the British Journal of Medicine in 2013 evaluated ketogenic diets versus low-fat diets for long-term weight loss. It found that keto works for weight loss short-term and may lower blood pressure, but it can also increase LDL cholesterol.

The authors also say their own research analysis overlooked key indicators of health: Liver function, vascular function, cardiovascular events, and kidney function. In other words, we don't necessarily know the harm that ketogenic diets can cause.

5. "This diet reversed my type 2 diabetes."

First of all, congratulations! Significant weight loss is a tremendous accomplishment, and I applaud you for getting where you are now.

To your point, this is where the benefits come in: Losing more than 10% of your body weight when you're overweight or obese can significantly improve your metabolic state of health, regardless of how you got there! With that in mind, it's likely your type II diabetes "reversed" course thanks to the weight you lost — not the diet itself.

However, if you are diabetic and considering a ketogenic diet, it's essential that you know this: "Ketogenic diets may help some people with type II diabetes lose weight and therefore reduce blood sugar, but they're not safe for everyone with diabetes," says Dr. Elise Brett, Associate Clinical Professor in the Division of Endocrinology, Diabetes and Bone Disease at the Icahn School of Medicine at Mount Sinai Hospital. "One should always check with a doctor before starting this type of diet."

Many diabetes medications actually require eating some carbohydrates to ensure they work. "Diabetes medications avoid low blood sugar reactions, and people who take insulin and/or [medications] called SGLT-2 inhibitors may put themselves at risk for a life-threatening condition called diabetic ketoacidosis (DKA) in which ketone levels in the blood reach dangerously high levels," Dr. Brett adds.

While some keto studies have shown improved blood glucose levels, nearly all of the research conducted to-date states that the strict parameters have a side effect of decreased adherence over time.

If keto's too restrictive to maintain for forever, it can lead to weight cycling, or gaining and losing a lot of weight when "dieting" versus when you're not. This can lead to impaired glucose tolerance, chronic inflammation, and possibly higher cardiovascular disease risk.

Why is the keto diet good for you?

A keto diet is an eating plan that focuses on foods that provide a lot of healthful fats, adequate amounts of protein, and very few carbohydrates. The goal is to get more calories from fat than from carbs

he diet works by depleting the body of its sugar reserves. As a result, it will start to break down fat for energy. This results in the production of molecules called ketones that the body uses for fuel. When the body burns fats, it can also lead to weight loss.

There are several types of keto diet, including the Standard Ketogenic Diet and the Cyclical Ketogenic Diet.

1. Supports weight loss

The ketogenic diet may help promote weight loss in several ways, including boosting metabolism and reducing appetite.

Ketogenic diets consist of foods that fill a person up and may reduce hunger-stimulating hormones. For these reasons, following a keto diet may reduce appetite and promote weight loss.

In a 2013 meta-analysis of 13 different randomized controlled trials, researchers found that people following ketogenic diets lost 2 pounds (lbs) more than those following low fat diets over 1 year.

Similarly, another review of 11 studies demonstrated that people following a ketogenic diet lost 5 lbs more than those following low-fat diets after 6 months.

2. Improves acne

Acne has several different causes and may have links to diet and blood sugar in some people.

Eating a diet high in processed and refined carbohydrates may alter the balance of gut bacteria and cause blood sugar to rise and fall significantly, both of which can adversely affect skin health.

According to a 2012 study, by decreasing carb intake, a ketogenic diet could reduce acne symptoms in some people.

3. May reduce risk of certain cancers

Researchers have examined the effects of the ketogenic diet in helping prevent or even treat certain cancers.

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.

4. May improve heart health

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.

A 2017 review of studies of animals and humans on a keto diet showed that some people experienced a significant drop in levels of total cholesterol, low-density lipoprotein (LDL), or bad cholesterol, and triglycerides, and an increase in high-density lipoprotein (HDL), or “good” cholesterol.

High levels of cholesterol can increase the risk of cardiovascular disease. A keto diet’s reducing effect on cholesterol may, therefore, reduce a person’s risk of heart complications.

However, the review concluded that the positive effects of the diet on heart health depend on diet quality. Therefore, it’s important to eat healthful, nutritionally balanced food while following the keto diet.

5. May protect brain function

Some studies, such as this 2019 review, suggest the ketones that generate during the keto diet provide neuroprotective benefits, which means they can strengthen and protect the brain and nerve cells.

For this reason, a keto diet may help a person prevent or manage conditions such as Alzheimer’s disease.

However, more research is necessary into a keto diet’s effects on the brain.

6. Potentially reduces seizures

The ratio of fat, protein, and carbs in a keto diet alters the way the body uses energy, resulting in ketosis. Ketosis is a metabolic process during which the body uses ketone bodies for fuel.

The Epilepsy Foundation suggest that ketosis can reduce seizures in people with epilepsy — especially those who have not responded to other treatment methods. More research is necessary on how effective this is, though it seems to have the most effect on children who have focal seizures.

A 2019 review supports the hypothesis that a keto diet can support people with epilepsy. The ketogenic diet may reduce epilepsy symptoms by several different mechanisms.

7. Improves PCOS symptoms

Polycystic ovary syndrome (PCOS) is a hormonal disorder that can lead to excess male hormones, ovulatory dysfunction, and polycystic ovaries. A high-carbohydrate diet can cause adverse effects in people with PCOS, such as skin problems and weight gain.

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:

• weight loss
• hormone balance
• ratios of luteinizing hormone (LH) and follicle-stimulating hormone (FSH)
• levels of fasting insulin

A different review of studies from 2019 found that a keto diet had beneficial effects for people with hormonal disorders, including PCOS and type 2 diabetes. However, they did also caution that the studies were too diverse to recommend a keto diet as a general treatment for PCOS.

Takeaway

It is important to discuss any intended diet plan with a doctor, dietitian, or trusted healthcare provider, especially for people who are trying to manage a health problem or disease.

People looking to start the keto diet should seek consultation with a doctor and check if they have diabetes, hypoglycemia, heart disease, or any other health conditions to ensure the keto diet is a safe eating pattern.

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.