Tuesday, September 27, 2022

What Are The Benefits Of Keto Diet

Weight Loss And Maintenance

7 Benefits of Ketogenic Diet | Dr.Berg

A primary benefit of the ketogenic diet is its ability to achieve rapid weight loss Restricting carbohydrates enough to be in a state of ketosis leads to both a significant reduction in body fat and an increase or retention of muscle mass.

Studies show that low-carb, ketogenic diets are able to achieve strong weight loss over an extended period. An Australian study showed that obese people were able to lose, on average, 15 kg over a period of a year. This was 3 kg more than the low-fat diet used in the study achieved.

Should You Try The Keto Diet For Weight Loss And Other Health Benefits

Considering these risks, people who have kidney damage , plus individuals with or at risk for heart disease, and pregnant or breastfeeding women, shouldnt try the keto diet. Also, people with type 1 diabetes shouldnt follow the plan because of the risk for hypoglycemia , and anyone who has had their gallbladder removed should avoid it because the diet is so high in fat.

If youre looking to lose weight, keep in mind that the diet likely requires a complete overhaul to the way you normally eat. But it may be worth it if youre looking to lose weight or have one of the health conditions its been shown to help with.

To be on the safe side, be sure to discuss with your doctor whether the keto diet is right for you before you drastically change your eating habits. While the diet has roots in medicine, its widespread use is still new, and not every doctor understands the keto diet. For more information, you can look to national programs that are gaining steam. Two examples: Virta Health, where they are studying the diets role in prediabetes and type 2 diabetes treatment, and the Cleveland Clinics Functional Ketogenics Program.

Additional reporting by Moira Lawler.

Increases Levels Of Hdl Cholesterol

When people hear this one they usually panic but there are two types of cholesterol: HDL and LDL.

HDL is the good cholesterol that carries cholesterol away from the body and to the liver where it can be reused or excreted. LDL, on the other hand, carries cholesterol from the liver and to the rest of the body.

On keto, the level of triglycerides in your body decreases, while the HDL levels increase. The Triglycerides:HDL ratio is a strong indicator of heart disease. The higher it is, the greater your risk of heart disease.

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Ketogenic Diets And Chronic Disease: Weighing The Benefits Against The Risks

  • 1Physicians Committee for Responsible Medicine, Washington, DC, United States
  • 2Brenda Davis Nutrition Consulting, Kelowna, BC, Canada
  • 3Department of Medicine, New York University Grossman School of Medicine, New York, NY, United States
  • 4Department of Medicine, New York City Health + Hospitals/Bellevue, New York, NY, United States
  • 5College of Liberal and Professional Studies, University of Pennsylvania, Philadelphia, PA, United States
  • 6School of Public Health, Loma Linda University, Loma Linda, CA, United States
  • 7Adjunct Faculty, Department of Medicine, George Washington University School of Medicine and Health Sciences, Washington, DC, United States

Epilepsy And Bipolar Disorder Share Features

9 Proven Benefits of a Ketogenic Diet

It has been known for more than a decade that bipolar disorder shares a number of features with epilepsy.24Both conditions cycle, both are risk factors for each other, and anticonvulsant drugs used in epilepsy may potentially be effective in helping manage bipolar illness.25

Research is finding that behind many psychiatric and neurological issues such as bipolar disorder, epilepsy, and migraine are malfunctions in the work of sodium, potassium and calcium ion channels which pass the electric charge between nerve cells.26

Another nerve cell signaling chemical called GABA has also been found to be disordered in bipolar disorder, epilepsy, and schizophrenia.27

A 2017 genetic study also found common pathways between bipolar disorder and epilepsy, including a disruption in the balance of excitatory and inhibitory nerve cells that affect brain function.28

While the science of nerve signaling and genetic mutations is incredibly complex, it makes sense that the ketogenic diet that has been used successfully in epilepsy for 100 years might be helpful in conditions that share some similar features.

In 2013, researchers published a case study of two women with bipolar II disorder who ate long-term ketogenic diets, one for two years and the other for three years.

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Benefit #: Diabetes Therapy

Over 34 million Americans suffer from type 2 diabetes, a metabolic disorder marked by high blood sugar, high insulin, high blood pressure, and obesity. Having diabetes increases ones risk for developing many chronic diseases, including cancer, Alzheimers, and heart disease.

In a now-famous study, researchers from Virta Health supervised 218 type 2 diabetics through one full year of Keto dieting. The results were fairly stunning:

  • 60% reversed their diabetes
  • 94% reduced or eliminated insulin therapy
  • Average weight loss was 30.4 pounds

Keto isnt yet standard of care for type 2 diabetes, but a recent consensus report in the journal Diabetes Care highlighted low-carb diets as having the most evidence for reversing high blood sugar. Soon, perhaps, Keto will be routinely prescribed as diabetes medicine.

High Blood Pressure Control

It is estimated that 16 million people are living witha high blood pressure in the UK.

A range of health conditions are associated with high blood pressure, such as heart disease, stroke and kidney disease. It is also a feature of

A number of studies have shown that a ketogenic diet can decrease blood pressure levels in people that are overweight or with type 2 diabetes.

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The Liver Gets Healthier

Fat accumulation in the liver is commonly associated with prediabetes and type 2 diabetes. In serious cases, fatty liver disease can damage the liver. Doctors test for the condition by measuring levels of liver enzymes using blood tests. These enzymes were significantly reduced after one year in the clinical patients, indicating less risk of developing fatty liver disease, Dr. Phinney says of the diabetes study. If youve been told youre at risk for fatty liver, you may want to give this diet plan a try. Before you embark on any new eating plan, arm yourself with knowledge. Youll want to read this: 11 hidden dangers of the keto diet.

Keto Diet And Weight Loss

MENTAL BENEFITS of the Keto Diet

Weight loss is one of the main reasons people choose to diet. The keto diet promotes weight loss in multiple ways.

Processed and refined carbs can contribute to weight gain. By reducing your intake or cutting them out of your diet, youre removing a key cause of weight gain.

Theres also evidence that a keto diet suppresses appetite. Did you know you get hungry because of hormones your body releases? You do now. Keto foods may make your body release less of these hormones.

Researchers in a 2013 meta-analysis looked at 13 weight loss studies and found that people following ketogenic diets lost an average of 2 pounds more in 1 year than people on low fat diets. Neat.

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Key Takeaways From A Ketogenic Diet Review

A ketogenic diet could be an interesting alternative to treat certain conditions and may accelerate weight loss. But it is hard to follow, and it can be heavy on red meat and other fatty, processed, and salty foods that are notoriously unhealthy. We also do not know much about its long-term effects, probably because its so hard to stick with that people cant eat this way for a long time. It is also important to remember that “yo-yo diets” that lead to rapid weight loss fluctuation are associated with increased mortality. Instead of engaging in the next popular diet that would last only a few weeks to months , try to embrace change that is sustainable over the long term. A balanced, unprocessed diet, rich in very colorful fruits and vegetables, lean meats, fish, whole grains, nuts, seeds, olive oil, and lots of water seems to have the best evidence for a long, healthier, vibrant life.

May Boost Performance In Athletes

Refeeding with carbohydrates may benefit elite athletes who are following very low-carb diets.

One study in 29 elite race-walkers found that the athletes benefited from periodic high-carb intake though it did not specifically test the cyclical keto diet.

The study revealed that the walkers who received periodic high-carb feedings prior to training sessions experienced significant improvements in performance compared to those following a standard keto diet .

The researchers concluded that athletes who periodically consumed a lot of carbs saw an improvement in performance, while those following a strict keto diet did not.

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Keto Diets: Drawbacks And Criticisms

Going keto might sound like the ideal diet plan. You literally burn body fat for energy, you have more energy, and you improve your overall health. Whats not to love?

But no diet plan is perfect, including keto. Elevated ketone levels can create bad breath, but critics have other valid concerns about this way of eating. Some of these criticisms and potential solutions:

  • The plan feels restrictive. Eggs, avocado, and nuts as part of a fat loss diet? That might sound perfect in the beginning. After a few weeks on a keto diet, though, you might want comfort foods. Keto diets limit or eliminate legumes, many fruits, starches, and other favorite foods.

Solution: Add more variety to your plan. You can fit a wide variety of vegetables into a keto plan. Try fermented foods like sauerkraut and kimchi as well as keto-friendly starch alternatives, including our Mashed Faux-Potatoes.

  • You consume too many calories. High-fat foods a staple of keto diets are higher in calories. Too many calories mean your body will utilize dietary fat instead of body fat, which could slow down weight loss.

Solution: Track everything you eat along with how you feel and any symptoms that arise. Youll stay accountable, and you might be shocked to learn how many calories youre eating! One study found people who tracked everything they ate lost twice the amount of weight compared with those who didnt track what they ate.

Top 10 Keto Diet Benefits

Top 10 Keto Diet Benefits to Health ⢠Paleo Foundation

Chances are, youve heard of or perhaps even have a few friends or family members who are currently following the ketogenic diet or Keto Diet. You may even be considering following it yourself, either out of a desire to improve your health or because of your doctors recommendations. But before you take the plunge, it helps to understand exactly what youre getting into, and what the potential keto diet benefits are.

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Ketosis May Help Treat Cancer

Early research suggests that the keto diet may slow the growth of cancerous tumors. Cancer cells have plenty of insulin receptors on them, making them flourish in environments high in blood sugar and insulin, says Brandon Olin, host of The Deskbound Podcast, which focuses on overcoming the damage of a sedentary lifestyle. Its essentially giving cancer cells a source of fuel to feed on and grow. The research suggests ketone bodies may provide energy for your body without feeding the tumors.

A Keto Diet Can Also Make You More Flexible

metabolically flexible, that is.

If youre metabolically flexible, you can switch between using glucose or fat as fuel for energy production. But why is that a good thing?

Well, if youve lost the ability to use fat as an energy source it means youre dependent on glucose and when your body is running low on glucose, you feel hungry, tired and bad-temperedin other words, hangry.

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Fighting Some Types Of Cancer

Dom DAgostinos lab published an article in 2014 entitled Ketone supplementation decreases tumor cell viability and prolongs survival of mice with metastatic cancer.

Here is important background from the abstract:

Cancer cells express an abnormal metabolism characterized by increased glucose consumption owing to genetic mutations and mitochondrial dysfunction. Previous studies indicate that unlike healthy tissues, cancer cells are unable to effectively use ketone bodies for energy. Furthermore, ketones inhibit the proliferation and viability of cultured tumor cells.

Of course, please do not ignore your doctors advice when it comes to cancer treatment, but like many of the topics addressed in this article it may be helpful for you to bring up the conversation.

What Is The Ketogenic Diet

7 Health Benefits Of Ketogenic Diets

A typical ketogenic diet consists of at least 70 percent of calories derived from fat, less than 10 percent from carbs and less than 20 percent from protein. The ketogenic diet, long used to treat epilepsy in children, calls for 90 percent of daily calories to come from fat, with the amount of protein or carbs varying as long as its 4 grams of fat for every combined 1 gram of carb and protein, according to the American Epilepsy Society. That can mean chowing down on a lot of cheese, butter, eggs, nuts, salmon, bacon, olive oil and non-starchy vegetables such as broccoli, cauliflower, greens and spinach. For the arithmetic-challenged, apps and online programs can do the math for you.

The goal of the ketogenic diet is to enter a state of ketosis through fat metabolism. In a ketogenic state, the body uses primarily fat for energy instead of carbohydrates with low levels of carbohydrate, fats can be converted into ketones to fuel the body.

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Ketones And The Brain: The Unique Benefits Of Keto

Updated Jan 9th, 2018 Written by Craig Clarke

The ketogenic diet has many unique benefits that no other diet can replicate, and they are probably not what you think they are. Many myths have been circulating the internet about why the ketogenic diet provides such incredible results.

Some scientists say that the magic effects of keto are due to how it reduces insulin levels, freeing fat from fat cells. Others say that the ketogenic diet has a significant metabolic advantage, which leads to more calories burned than on any other diet.

Although there may be a shred of truth behind these hypotheses, they are all being blown out of proportion. By misinterpreting the available evidence, many low-carb proponents have been perpetuating so many inaccurate assumptions that the legitimate advantages of following the ketogenic diet are getting lost in the shadow of controversy.

How To Get Started

The keto diet was a natural way of eating for our ancestors as food availability ebbed and flowed with changing seasons. For this reason, its advised to do keto for short periods of time, cycling on and off with a higher-carb diet, to mimic how this shift between energy sources occurred naturally. A 3 to 6 week reset is the recommended amount of time to go strict keto. Before and after the reset, you transition by gradually lowering carbs.

Territorys Keto Reset Program is a 4-week menu. The menu is designed to support the keto diet as a short-term shift in eating patterns, not a lifelong diet. Our keto meals have around 70% fat, 20% or less protein, and 10% carbs, and align with our core menu principles being free of gluten and dairy ingredients.

Post-Keto Reset, Territorys low-carb menu filter supports a more sustainable carb-limited eating plan. The low-carb meals have a maximum of 25g of total carbs and cut out the majority of starchy vegetables and gluten-free grains. Unlike the short-term Keto Reset menu, the low-carb menu is designed to support a long-term eating style and can also be used in the weeks before and after a keto reset to help your body gradually adjust to using less carbs and more fats for fuel.

As always, before making a dietary shift especially one of this significance, always discuss it with your doctor to ensure its the right decision for you.

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Whats The Effect Of All That Fatty Meat On Your Health

And what happens, for example, after cutting down fruits, legumes and whole grains all food that studies point to reducing cardiometabolic risk?

Dr. Neil J. Stone, a preventive cardiologist at Northwestern Universitys Feinberg School of Medicine, worries about this, having seen the bad cholesterol levels of some of his patients on the keto diet increase drastically. Any diet that raises major risk factors for coronary heart disease puts patients at risk over the long term, he said.

31589-8/fulltext” rel=”nofollow”> debate about LDL particles and whether the type thats increasing with the keto diet, larger LDL particles, doesnt increase heart disease risk.)

An advisory Dr. Stone co-authored by the American Heart Association stated that lowering dietary saturated fat, like fatty meats and high-fat dairy, can be beneficial. And swapping it for unsaturated fats like safflower oil or olive oil may reduce the risk of cardiovascular disease. But before going on any diet, he recommends you ask yourself: What are your goals? Are they short-term or long-term? Can you get there without taking as many risks?

Stanfords Dr. Gardner also says he sees one common misconception about keto: eating too much protein. Most amino acids in protein foods can be converted into glucose in the body, undermining efforts to keep carb intake low. It drives me nuts that people dont get it, he said when he sees people eat, for instance, steak after steak.

Improved Ability To Focus

The Targeted Ketogenic Diet: Everything You Need To Know ...

When you choose a regular diet that puts carbs into the body, your brain has to deal with the rise and fall in sugar levels that happens as a result of taking this action. Inconsistent energy levels can make it hard for the brain to focus. With the keto diet, however, the energy source is constant and consistent so in that way the brain is better able to stay focused.

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