Easy Way to Weight Loss With Keto Diet

-Jillian, MS, RD

KETO DIET WEIGHT LOSS WITH KETO DIET 100% GET SUCESS

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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.

The 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.

In this article, we explain the benefits of the keto diet, as

well as its risks.


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1. Supports weight loss

Shar e

on Pint er estThe keto diet may help a person lose weight.

The ketogenic diet may help promote weight lossTrusted Source in several

ways, including boosting metabolism and reducing appetite.

Ketogenic diets consist of foods that fill a person up and may reduce

hunger-stimulating hormonesTrusted Source. For these reasons, following

a keto diet may reduce appetite and promote weight loss.

In a 2013 meta-analysisTrusted Source 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 studiesTrusted Source demonstrated that

people following a ketogenic diet lost 5 lbs more than those following low-

fat diets after 6 months.

Here, learn about the difference between a keto and Atkins diet plan.








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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 studyTrusted Source, by decreasing carb intake, a

ketogenic diet could reduce acne symptoms in some people.

Find out more about acne here.

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 studyTrusted Source 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 studyTrusted Source 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.













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Although some researchTrusted Source 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.

For more science-backed resources on nutrition, visit our dedicated hub.

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 reviewTrusted Source 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.

Discover which foods promote heart health.








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5. May protect brain function

Some studies, such as this 2019 reviewTrusted Source, 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.

Find out more about Alzheimer’s disease.

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 reviewTrusted Source supports the hypothesis that a keto diet can

support people with epilepsy. The ketogenic diet may reduce epilepsy

symptoms by several different mechanisms.

Discover natural treatments for epilepsy here.










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7. Improves PCOS symptoms

Polycystic ovary syndrome (PCOS) is a hormonal disorderTrusted

Source 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 2005Trusted Source 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 2019Trusted Source 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.

Learn which foods people with PCOS should eat and avoid.

Risks and complications

The ketogenic diet may have a range of health benefits. However, staying

on the ketogenic diet long-term can have an adverse effectTrusted









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Source on health, including an increased risk of the following health

problems:

kidney stones

excess protein in the blood

mineral and vitamin deficiencies

a build up of fat in the liver

The keto diet can cause adverse side effects that many people know as

keto flu. These adverse effects may include:

constipation

fatigue

low blood sugar

nausea

vomiting

headaches

a low tolerance for exercise

These symptoms are especially common at the beginning of the diet as the

body adjusts to its new energy source.

Some populations should avoid the keto diet, including:

people with diabetes who are insulin-dependent

people who have eating disorders

those with kidney disease or pancreatitis

women during pregnancy and breastfeeding












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People who take a type of medication called sodium-glucose cotransporter

2 (SGLT2) inhibitors for type 2 diabetes should also not follow a keto diet.

This medication increases the risk of diabetic ketoacidosis, a dangerous

condition that increases acidity in the blood.

Read more on reasons a person might not lose weight on a keto diet.

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.





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Q:

How long can I maintain a keto diet safely?

A:

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 studiesTrusted Source 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.

One recent cohort studyTrusted Source that followed 432,179 adults over

25 years associated both high and low carbohydrate intake with a greater

risk of mortality than moderate carbohydrate intake. Specifically, people

who consumed more than 70% or less than 40% of calories from

carbohydrates were at a higher risk of mortality.

While it is likely that you will lose weight when following the ketogenic diet

correctly on a short-term basis, research suggests that it is probably not the

healthiest diet to follow long-term.

If you want to try the ketogenic diet, it may be best to limit this dietary

pattern to a few monthsTrusted Source, then transition back to a less







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restrictive diet that you can maintain long-term. No matter what diet you

follow, remember to make sure you are consuming whole, nutritious foods.


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Easy Way to Weight Loss With Keto Diet

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