4 benefits (and 1 drawback) of the Keto Diet
The ketogenic diet (or keto diet, for short) is a low-carb, high-fat diet that offers many health benefits. In fact, over 20 studies show that this type of diet can help you lose weight and improve your health (1).
It involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis. The standard Keto diet typically contains 75% fat, 20% protein and only 5% carbs (2)
Improving energy levels and sleep
By day 4 or 5 on a ketogenic diet, most people report an increase in general energy levels and a lack of cravings for carbs. The mechanism here involves both a stabilization of insulin levels and readily available source of energy for our brain and body tissues.
Sleep improvements are a bit more of a mystery. Studies have shown that ketogenic dieting improves sleep by decreasing REM and increasing slow-wave sleep patterns. While the exact mechanism is unclear, it likely is related to the complex biochemical shifts involving the brain’s use of ketones for energy combined with other body tissues directly burning fat.
Keto Diets Can Help You Lose Weight
A ketogenic diet is an effective way to lose weight and lower risk factors for disease (5, 6, 7, 8, 9, 10). One study found that people on a ketogenic diet lost 2.2 times more weight than those on a calorie-restricted low-fat diet. Triglyceride and HDL cholesterol levels also improved (11). The increased ketones, lower blood sugar levels and improved insulin sensitivity may also play a key role (12, 13, 14, 15, 16, 17).
Preventing Heart Disease (lower blood pressure, lower triglycerides, better cholesterol profiles)
While it may seem counterintuitive that eating a higher percentage of fat in your diet lowers triglycerides, it turns out that the consumption of excess carbs (especially fructose) is the key driver of increasing triglycerides.
And regarding HDL and LDL particles (which the body uses to move fat and cholesterol around), ketogenic dieting helps raise HDL (“good cholesterol”) and improve the profile of LDL (“bad cholesterol”).
Focusing the brain (increased memory, cognition, clarity)
Scientists have discovered increased cognition and enhanced memory in adults with impairments in these areas, and a growing body of research shows improvement at all stages of dementia. Ketosis has been shown to be effective against Parkinson’s disease as well.
For a broader audience of dieters, the often-reported side effects of increased mental clarity and focus and less frequent and less intense migraines are likely related to the more stable blood sugar and altered brain chemistry that improves memory and cognition as well.
1 Drawback : Keto Breath
Since the ketogenic diet and other low-carb diets purposely restrict your intake of carbohydrates, your body is forced to use its fat stores for energy once you’ve depleted your glucose stores. Ketosis occurs when your body breaks down fat for energy.
As the body shifts into ketosis, it turns fats into ketone bodies, specifically beta hydroxybutyrate, acetoacetate, and acetone These ketone bodies, especially acetone, can be detected by smell on the breath. This is one of the common side effects of ketosis and also is actually one of the most reliable ways to tell when you have gotten into ketosis state, and can be smelled more easily when you are deeper into this fat burning carbohydrate deprived state.
How to Combat Keto Breath.
Because the problem is internal, it's best to attack it internally. Many people have reported using Chlorophyll as an internal deodorizer, and it WORKS! Chlorophyll (if you remember your elementary school science class) is the nourishing nutrient found in all green plants and veggies that acts as a super-potent antioxidant and detoxifier. You can introduce Chlorophyll into your diet through salads, green juices or refreshing chlorophyll waters like Verday Chlorophyll Water. Chlorophyll can be It is used as an internal deodorant to treat not only keto breath, but also odors. It takes about 1-2 weeks to build up in your system completely, but from there on, it's smooth sailing. The best thing about chlorophyll is that it is 100% natural. You don't have to be in ketosis to use it, either! Anyone can take chlorophyll for a healthy boost!