More Than Weight Loss: How a Ketogenic Diet for Health Goes Beyond Fat Loss

Foto oleh Jane T D.: https://www.pexels.com/id-id/foto/aneka-hidangan-di-piring-793765/

When many of us hear “keto diet,” we think weight loss. This low-carbohydrate, high-fat diet is popular for those who are looking to lose weight, but it does so much more. For example, a lot of people report that they have significantly more focus and clarity when they are eating this way. This change in your body’s primary source of fuel from glucose to ketones not only supports weight loss but also offers a range of other health benefits.

What is Ketosis? A Quick Refresher

But before we get into the benefits, here’s a quick primer. The ketogenic diet reduces your intake of carbs, which leads to your body’s lending of itself as a carb source, and ultimately, to an attempt to use fat as a fuel source while losing weight. In ketosis, the liver makes ketones, or compounds that act as an alternative fuel for your body and your brain. And it is this change that yields the diet’s unique health effects.

"...Stimulates an Increase in Brain Function and Mental Clarity...

One of the most amazing benefits of ketosis is its effect on the brain. Glucose highs and lows can cause “brain fog,” but a continuous flow of ketones offers a steadier and more efficient fuel source for your brain. Some users have said they feel less brain fog and and have experienced enhanced mental clarity. Ketones, especially beta-hydroxybutyrate (BHB), are also known to cross the blood-brain barrier better than glucose and possibly have neuroprotective effects.

Better Control of Blood Sugar and Insulin Sensitivity

The keto diet is remarkable for its therapeutic benefit in type 2 diabetes. “In the absence of most carbs, you avoid those blood sugar spikes which is triggering a really big insulin response. This results in reduced glucose levels in the blood with lesser fluctuations. Eventually, this can greatly improve insulin sensitivity, or the extent to which your body requires insulin to process glucose. The benefit is so great that many patients with pre-diabetes or diabetes 2 have been able to reduce or even stop their medication. But remember, possible changes to any meds need to be done under a doctor's care, as such modifications must be closely monitored for both safety and effectiveness.

Reduced Inflammation

“Chronic inflammation is a silent but dangerous force that is linked to heart disease, stroke, cancer, arthritis and some autoimmune conditions. Ketogenic diet (KD) has been demonstrated to exert an anti-inflammatory activity. Ketones, specifically BHB, can also suppress the NLRP3 inflammasome, a complex protein notorious for its role in inflammation. In countering system-wide inflammation, the keto diet can reduce the symptoms of inflammatory conditions, and increase overall health.

The benefits of the heart and weight loss benefits beyond

In addition simply losing weight is a great benefit to the heart, but the ketogenic diet comes with a side of bonus heart health benefits. It may also result in a substantial HDL (“good”) cholesterol level increase and a triglyceride level decrease. A number of studies also document the change from small, dense LDL particles (which are more atherogenic) to larger, more buoyant LDL particles. These changes confer favorable lipid profiles and lower the risk of heart diseases.

Potential Involvement in Neurological and Psychiatric Diseases

The ketogenic diet was first introduced in the 1920s as a treatment for epilepsy and remains an effective therapeutic intervention for drug refractory seizures even in children. Ketones are also being studied for their potential to treat other neurological diseases, such as Alzheimer’s disease and Parkinson’s disease. In addition, its mood-stabilizing effects, and its anti-inflammatory properties can also bring benefits to people with depression and anxiety.

Is Keto Right for You?

The ketogenic diet is not a panacea and may require significant commitment and preparation for nutritional sufficiency. As always, you should check with a health care professional or registered dietitian before making dramatic shifts in your diet, especially if you have a health condition. Just to keep it straightforward the place to start is to reduce the amount of sugar you are eating or start a food journal so you can be more conscious of the carbohydrates you are consuming. These baby steps can help you transition to the diet successfully and safely.

The ketogenic diet can do more than help you lose weight. It may also aid performance in endurance sports. It can increase mental clarity, provide sustained energy and may reduce your risk of long-term health problems. But keep in mind that this diet might not be appropriate for everyone, and has been known to cause side effects like the ‘keto flu,’ nutrient deficiencies, or an effect on your renal health. It's important to check in with a doctor before going on the keto diet, especially if you have other health conditions.