10 Health Benefits of the Ketogenic Diet

1. Weight loss

Even if you barely know anything about the ketogenic diet, you have definitely heard about the most popular reason people want to go keto: weight loss. From rapid results, to extreme body transformations, there are thousands, if not tens of thousands success stories available on the web.

On keto, your cravings and hunger decrease because energy from fats keeps you satiated for a longer period of time. This is in contrast to low-fat diets, which tell you to eat every few hours. Because you don’t need to eat so often on the ketogenic diet, eating less frequently is directly linked to a calorie restriction and subsequently, weight loss.

No diet will help you lose weight if there is no decrease in your daily calorie consumption.

Research shows that keto helps to achieve long-term results in respect to body weight, compared to those who follow a conventional low-fat diet [1] Patients who desired to lose weight on the ketogenic diet reported a decrease in waist circumference [2], as well as an increase in satiety and lowered hunger cravings [3][4]. The average weight loss for those on the ketogenic diet was nearly twice as high, as opposed to those who use the standard low-fat diet [5].  

2. Brain Function & Mental Focus

Most of your enhanced mental clarity on the ketogenic diet comes from your brain having an alternative, constant fuel source – fat. If you often experience poor mental performance, brain fog or an overall lack of productivity, increased production of ketones may help you combat these situations by increasing your productivity.

Studies show that ketosis improves brain function by displaying neuroprotective abilities as well as an increase in GABA levels in cerebrospinal fluid and brain tissue [6][7]. GABA is an amino acid that also happens to be the main neurotransmitter in your body responsible for decreasing stimulation and reduction of activity in the nervous system.

Other research shows that patients who were on the ketogenic diet for several weeks experienced an increase in vitality, alertness and physical functioning [8], as well as improved cognitive function even in advanced age [9].

3. Increased Energy

If you want to feel energetic from morning until night, you’re at the right place. Ketogenic diet is known to reduce fatigue and at the same time, provide sustained energy throughout the day. Standard diets loaded with carbohydrates will give you energy as long as glucose supplies last – then, you will have to wait until your next meal to recharge.  

Alternatively, you will not have those issues on the ketogenic diet. Glucose no longer fuels your energy – now, it’s fat. This is why your body no longer depends on your dietary intake and instead, keeps you energetic for a longer period of time.

However, if you decided to switch from your standard diet to the ketogenic diet, you may experience a short period of reduced energy – this is called the “keto flu”. It is a group of symptoms that may feel like the regular flu and it only happens during your transition from using carbohydrates as a primary source of fuel. As you continue on your ketogenic diet journey, within a few days these symptoms will disappear as your body adapts to using fat for energy.

4. Reduced Inflammation

Inflammation is not necessarily a bad thing – it is an immune system response to fight toxins, infections and assist in the progress of healing. However, sometimes our body wants to fight too much even if it doesn’t need to. This is when increased, systemic inflammation can lead to a variety of chronic health problems, including but not limited to asthma, type 2 diabetes, obesity and even Alzheimer’s.

The ketogenic diet also has its health benefits in the reduction of inflammation. Plenty of studies have found a correlation between decreased inflammation and the ketogenic diet.

Research suggests that ketone metabolism and its most abundant ketone body, beta-hydroxybutyrate helps to reduce reactive oxygen species hence diminish pain, swelling and inflammation [10]. Another study showed that keto lowered the levels of proinflammatory cytokines, which is a large group of signaling molecules responsible for the regulation of inflammation [11].

5. Improved Cholesterol Levels

How many times have you heard that the ketogenic diet will raise your cholesterol? Perhaps you can’t even count. Well, that statement may be by far one of the biggest myths and misconceptions about the ketogenic diet.

Cholesterol is a substance that’s produced in your liver and found in every single cell in your body. You need it in order for your body to make hormones, enzymes and most importantly, vitamin D. However, high-levels of cholesterol may contribute to plaque build-up in arteries which can lead to coronary artery disease, strokes and other heart-related problems.

In spite of the “high-fat” requirement of the ketogenic diet, research shows that obese patients who had high levels of cholesterol prior to administering the ketogenic diet experienced a significant decrease in total cholesterol, LDL, triglycerides and blood glucose levels. However, HDL cholesterol (also known as the “good cholesterol”) increased [12][13].

6. Blood Sugar Control

Foods loaded with carbohydrates have the biggest impact on your blood sugar levels. Whether you have diabetes or not, ketogenic diet can positively impact your health by lowering blood sugar levels. This is mainly due to the fact that most carbohydrate-dense foods, such as sugars, starchy fruits and vegetables and grains have a substantial impact on blood sugar. During your ketogenic journey, however, these are the foods you should avoid.

The ketogenic diet allows you to maintain healthy and stable blood glucose levels, reducing the need for extreme insulin spikes. Research shows that the ability of insulin to maintain and regulate blood glucose levels may be affected by your diet. For example, high-fat diets increase insulin resistance. However, high-fat diets combined with a restriction in carbohydrates improve blood glucose levels while reducing the need for insulin [14].

There are several supplements on the market that can help you lower blood sugar naturally, such as cinnamon, moringa, ginseng – the list goes on.

7. Improved Blood Pressure

There is no accurate way to know if you have high blood pressure, unless you get it tested. Healthy, normal blood pressure numbers should be less than 120/80 mm Hg. However, if your numbers are higher than 180/120 mm Hg you should call the emergency immediately, as you may be experiencing a hypertensive crisis.

High blood pressure is a serious risk factor for medical conditions related to your heart, brain and kidneys. If you happen to suffer from high blood pressure, there are ways to improve and prevent it.

Studies show that implementing a low-carb regime into your daily macronutrient intake decreases cardiovascular risk factors, as well as systolic and diastolic blood pressure significantly [15].

8. Acne Control

Acne is a skin condition that causes whiteheads, blackheads and pimples, causing breakouts on your face and body. There is an abundance of factors that affect acne: genetic predispositions, hormones (such as before menstruation or during adolescence), diet and health choices. There are lots of prescription medications available to combat mild to severe acne. However, studies show that isotretinoin, which is a common ingredient in most medical-grade acne prescriptions, is linked to higher suicide rates and suicide attempts [16].

High insulin levels and unbalanced hormones can cause acne outbreaks. As you may have already read, ketogenic diet lowers insulin, balances hormones and reduces inflammation, which may be helpful in improving your skin condition. In addition, researchers found that keto lowers the severity and progression of acne vulgaris [17], not only due to its anti-inflammatory properties, but also due to a restriction in sugars and carbohydrates [18].

9. Balances Hormones

Your hormones play a vital role in your physical, mental and emotional health. There are different types of hormones responsible for things such as controlling your appetite, metabolism, heart rate, blood pressure, growth and development, as well as sex hormones. In simple terms, they serve as messengers that control and organize activity in our bodies.

Hormonal balance is important for our organs and proper body functioning. Alternatively, symptoms of hormonal imbalance include changes in mood, unexplained weight gain or weight loss, anxiety, irritability, headaches, frequent urination, brittle hair and nails, reduced sex drive and infertility, amongst other things.

According to research, ketogenic diet improved free testosterone percentage, luteinizing hormone to follicle-stimulating hormone ratio, fasting insulin levels, an increase in sex-hormone binding globulin and a decrease in androgen secretion [19]. Also, a study found that after a few weeks on the ketogenic diet, insulin, a hormone which regulates your blood sugar levels decreased [20].

10. Reduced Anxiety & Depression

Researchers are just beginning to use keto as a treatment to reduce depression, anxiety and mood disorders – and the results are promising.

People who suffer from mood disorders experience distorted or inconsistent emotions, which may interfere with their social interactions, ability to work and function properly in other parts of their lives. From periods of extreme sadness and irritation, to periods of intense happiness and energy, living with a mood disorder is no easy task.

Whether you have depression, bipolar disorder, anxiety or you suffer from other mood-related disorders, check out the benefits provided by keto. You may ask, how does the ketogenic diet improve my mental health?

Ketosis, a metabolic process induced by the ketogenic diet, is known to be effective in decreasing intracellular sodium concentrations, which is a shared characteristic in currently used mood-stabilizing drugs [21]. Though research on the use of ketogenic diet in battling mental health disorders is scarce, studies show that rats on the ketogenic diet were less likely to experience “behavioral despair” – a similar outcome compared to rats on antidepressants [22].

Additionally, keto switches your brain’s fuel source from glucose to ketones, thus offering another source of energy to your brain cells. This process includes significantly positive effects on the pathophysiology of mood disorders [23].

How can a ketogenic diet benefit medical conditions?

There has been a lot of controversy surrounding low-carb lifestyles, such as the ketogenic diet. Some say that eating high-fat foods will raise your cholesterol, contributing to heart disease or even cause kidney stones.

However, these statements are far from the truth: if you eat wholesome, nutrient-dense foods there is an abundance of health benefits that come with the ketogenic diet. From treating high cholesterol (yes, the good fats you’re consuming will combat your bad cholesterol and as a result, lower it), epilepsy, high blood sugar and obesity, there is a long list of benefits of the ketogenic diet.

Alzheimer’s Disease

Alzheimer’s is a neurodegenerative, progressive brain disorder in which the death of brain cells causes memory loss, reduced thinking skills and subsequently, the ability to perform daily routine tasks. In some, its onset can be shown between the ages of 30 – 60, however, most people are not diagnosed with this form of dementia until they are 65.

Scientists observed that one of the prominent features in Alzheimer patients include the accumulation of amyloid plaques in the brain, neuronal cell death and impaired glucose metabolism .

While there is currently no cure for Alzheimer’s, there are several studies which have shown that a change in lifestyle and implementation of the ketogenic diet may work preventatively and reduce neurodegenerative symptoms in patients who have already experienced an onset of Alzheimer’s by improving motor functions Also, the state of ketosis is said to have a neuroprotective impact on aging brain cells and improvement of mitochondrial function [1].

Parkinson’s Disease

Parkinson’s is a degenerative disease of the central nervous system that is caused by a decrease in dopamine-producing nerve cells. Such cell death slowly begins affecting motor skills and movement. At the early stages of Parkinson’s, people may develop tremors in different body parts and as the disease progresses, they may begin to slur their speech, show absence of unconscious movements such as smiling, laughing, or even riding a bike. Parkinson’s manifests itself usually around the age of 60, however, potential signs may occur earlier.

While the cause of Parkinson’s is still unknown, several factors may affect a patient’s probability of developing this disease, including genetic factors and environmental triggers. Certain changes of those with this degenerative disease include the presence of Lewy bodies (clumps of different substances) which include a protein called alpha-synuclein.

Research shows that even while following an 8-week ketogenic diet, patients with Parkinson’s Disease showed a significant increase in both motor and non-motor skills . Also, it has been found that the increase of ketones has neuroprotective qualities against the neurotoxic oxidopamine used in the development and testing of Parkinson’s Disease medication [2].

Type 1 Diabetes & Type 2 Diabetes

Type 1 Diabetes, also known as insulin-dependent diabetes or juvenile diabetes is a chronic, autoimmune condition in which your body mistakenly destroys the insulin-producing cells in your pancreas. Insulin is a hormone that allows your body to use or store glucose. In simple terms, insulin regulates your blood sugar so it does not go too high (hyperglycemia) or too low (hypoglycemia). People with type 2 diabetes have to inject insulin as needed.

On the other hand, Type 2 Diabetes is a milder form of type 1 diabetes and it is non-insulin dependent. Its onset usually begins later in life. Here, the pancreas produces some insulin, but not enough to feed the body or the cells are simply resistant to it. This is called insulin resistance – it happens when cells in your liver, muscles and body fat refuse to take glucose out of your blood and put it into your cells.

Research shows that patients who had type 1 diabetes and followed the ketogenic diet reduced their insulin doses and improved their glycemic control by lowering their HbA1c blood sugar levels by almost 10% . Those who underwent the ketogenic diet with type 2 diabetes improved their glycemic control and insulin resistance [3].

Epilepsy

Did you know that the ketogenic diet has been used as an effective treatment for epilepsy since the 1920s? The general consensus states that when two or more epilepsy medications do not work, medical professionals turn to the ketogenic diet for a reduction in seizures and epileptic episodes.

Epilepsy is a neurological disease that causes recurrent epileptic seizures. The ketogenic diet is a proven way of eating that deems itself to be an alternative for pharmacoresistant patients, whether they are adults or children. While the diet itself may not work for everyone, it is the best alternative to medication for myoclonic astatic epilepsy, Dravet syndrome, infantile spasms and tuberous sclerosis. According to research, ketogenic diet reduces seizures by more than 50% in 22-70% of patients. Also, in half of the patients, seizures were reportedly reduced by 90%. In another study, after the implementation of the ketogenic diet, 13% of subjects became seizure-free [4].

Glucose Transporter 1 Deficiency Disorder (GLUT1)

GLUT1 is a genetic disorder that affects the nervous system, and can have a variety of neurological symptoms such as epilepsy and frequent seizures in their first months of life, involuntary, rapid eye movements, microcephaly and developmental delays.

GLUT1 Deficiency Syndrome is a result of mutations in the SLC2A1 gene which directly affects the glucose transporter protein needed to carry glucose into and between cells, as well as across the blood-brain barrier. Although there is no cure for GLUT1 Disorder, medical professionals recommend using the ketogenic diet as the standard protocol in order to alleviate neurological symptoms of GLUT1, reduce seizures and improve movement [5].

Polycystic Ovary Syndrome (PCOS)

PCOS is a condition where a woman produces more male hormones, affecting women’s ovaries and the reproductive organs which produce estrogen and progesterone, as well, in smaller quantities, male hormones called androgens. An increase in androgens and a decrease in other hormones such as estrogen and progesterone cause irregular periods, decreased fertility, excessive hair growth on the face and body, and most importantly, small cysts in the ovaries.

Medical professionals are uncertain as to what causes PCOS. Many speculate that a combination of genetic predispositions, as well as insulin resistance seen in 60-80% of women combined with increase body inflammation may be the cause. Researchers say that implementation of the ketogenic diet in patients with PCOS leads to an increase in sex-hormone binding globulin, decrease in androgen secretion and an improvement in insulin sensitivity which in turn balances endocrine functions [6].

Glycogen Storage Diseases (GSDs)

This group of diseases is characterized by rare, inherited disorders of glycogen metabolism. Glycogen is commonly known as the stored sugar in our bodies, stored in our liver and muscles. If glucose is not readily available, your body will reach for glycogen in order to supply itself with energy. However, patients with GDSs are missing an enzyme that breaks down glycogen. If such an enzyme is missing, glycogen builds up in the liver and muscles causing liver issues such as cirrhosis, weakened muscles, hypoglycemia (low blood sugar), and heart problems.

It has been found that the ketogenic diet was used as an effective treatment in battling chronic hypoglycemia affecting most of those with GSDs and severe cardiomyopathy[7].

Multiple Sclerosis (MS)

Multiple Sclerosis is a disease of the central nervous system where the immune system attacks myelin. Because myelin is the protective sheath covering nerve fibers, if destroyed, it begins to affect nerve communication between your brain and your body. Potential signs and symptoms of the disease vary: some experience numbness and weakness in the limbs, tremors, vision problems, slurred speech, dizziness and overall tingling throughout the body.

Patients with multiple sclerosis who were on the ketogenic diet were found to have an improvement in fatigue, depression and a reduction in serologic proinflammatory adipokines, as well as offering a therapeutic benefit for the neurodegenerative component of multiple sclerosis [8].

Autism Spectrum Disorder (ASD)

Autism is a complex neurobehavioral developmental disability characterized by challenges in social interactions, impairments in developmental language and nonverbal communication, combined with repetitive behaviors. Because the range of signs and symptoms is wide, it is now called the Autism Spectrum Disorder (ASD). Children with autism also have their unique strengths that easily set them apart from normally developing kids. Usually, the disorder is diagnosed around the age of two, however, some children show signs of autism earlier, such as no verbal communication, seizures, sleep disturbances, anxiety, attention deficit and hyperactivity disorder (ADHD) along with many other symptoms.

Several studies have shown that the ketogenic diet benefits those who fall within the autism spectrum. Researchers have found that a three-month gluten-free, ketogenic diet supplemented with MCT oil in children ages 2 to 17 showed a significant improvement in imitative behaviors body use and fear or nervousness, as well as improved sleep, sensory disturbances and anxiety [9].

Cancer

Cancer is a group of diseases that involve abnormal cell growth and have the potential to invade other cells and organs throughout the body. Currently, about 5% of the world’s population have cancer, with breast cancer, prostate and colon cancer occurring most often. Did you know that glucose is the main energy that feeds cancer? Therefore, it has been found that when there is no available source of glucose, your body will begin to make ketone bodies in your liver, which essentially “feed” normal cells with energy, but do not benefit cancer cells in any way.

Other research shows that chemotherapy combined with the ketogenic diet can improve the body composition, biochemical parameters and overall survival in patients with breast cancer. Also, it has been discovered that the ketogenic diet deems itself promising in creating an unfavorable metabolic environment for cancer cells [10].

Traumatic Brain Injury

Traumatic brain injury occurs due to an external force injuring the brain which causes damage to the brain tissue. This can be due to car accidents, motorcycle accidents, sports injuries, falls and assaults. Injuries can be measured from mild to severe, with the latter even causing permanent brain damage.

The effects of brain injuries include swelling of the brain, altered neuron function, insulin resistance, dementia, trouble sleeping, cognitive impairment and mood swings. Oftentimes, glucose metabolism is impaired after brain trauma. Studies show that a combination of both endogenous and exogenous ketones show promising results by providing an alternative source of energy for the brain, thus improving recovery [11].

Metabolic Syndrome

Metabolic syndrome characterizes itself by a cluster of conditions occurring together. These conditions include high blood pressure, blood sugar and cholesterol. While metabolic syndrome often does not have significant symptoms, a visible sign includes abdominal obesity, as well as other signs such as increased urination, lethargy and blurred vision. Together, these contribute to an increased probability in stroke, heart disease and type 2 diabetes. A staggering statistic shows that about 20-25% of the adult world population have metabolic syndrome.

Research shows that nutritional ketosis improves metabolic and inflammatory markers, including lipids, insulin and glucose levels, as well as weight loss. It has also been confirmed that diets with restricted carbohydrates have a better impact on metabolic disorders in comparison to low-fat or low-glycemic diets [12].

Non-Alcoholic Fatty Liver Disease (NAFLD)

This disease is characterized by excessive fat build-up in the liver, not caused by alcohol. If untreated it may progress into hepatic cirrhosis, and eventually liver failure – similar to the damage seen in alcoholic patients. While there is usually no symptoms and signs of the disease, some of them include fatigue as well as pain and swelling in the right side of the abdomen. Jaundice (yellowing of the skin) and visibly enlarged blood vessels are also common.

Researchers found that a low-carbohydrate, ketogenic diet on patients with non-alcoholic fatty liver disease improved lipid retention, reduced inflammation and fibrosis. Also, there was a significant anatomical improvement of the liver, as well as patient’s weight loss [13].

Migraines

Currently, about 15% of the world’s population suffer from neurological, chronic headaches, also known as migraines. They are characterized by recurring headaches which may be mild to severe. The range of symptoms for chronic migraines is broad, ranging from nausea, votoming as well as sensitivity to light, smell and sounds, diminishing their quality of life.

Currently, patients use over-the-counter medications to reduce pain and alleviate some symptoms of the chronic illness, however, there is no specific cure available. Medical research found that implementation of the ketogenic diet significantly decreased headaches between the third and the sixth month in ketosis, possibly due to the ketogenic diet’s ability reduce neural inflammation and boost mitochondrial energy metabolism [14].

Obesity

Obesity is a complex medical condition involving excessive body fat that may be linked to underlying health problems. Obesity is defined as “a chronic, relapsing, multifactorial, neurobehavioral disease, wherein an increase in body fat promotes adipose tissue dysfunction and abnormal fat mass physical forces, resulting in adverse metabolic, biomechanical, and psychosocial health consequences” It is also important to note that in the past forty years, worldwide obesity nearly tripled and it is estimated that 39% of people over the age of 18 is overweight, in which 650 million adults are considered obese.

According to research, obese patients who are on a ketogenic diet, in comparison to another group on a low-fat diet, lost on average three times more weight in six months . Weight loss was not the only benefit of the diet – patients showed a decrease in the level of triglycerides, LDL cholesterol and blood glucose, while at the same time increasing levels of HDL cholesterol, also known as the “good cholesterol” [15].

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