Keto weight loss

A study from the CSIRO and University of Adelaide found obese people were able to lose 15kg over a year on Keto – 3kg more than those following a low-fat diet. One reason the Keto diet has such an impact on weight is that it significantly increases fat burning, drops insulin levels (the fat-storing hormone) and it doesn’t leave you hungry. When your body is in Ketosis, it has constant access to stored energy, so you won’t have hunger sensations driving you to snack or ‘break’ your diet. 

 

Keto and blood sugar

The Keto diet can improve blood sugar control, which means no more spikes in blood sugar that can cause low energy and hunger. Because the diet is so low in carbohydrates, which raise blood sugar, Keto means no more large spikes in blood sugar, and therefore better blood-glucose control. 

Note: if you are taking diabetes medication, see your doctor before starting the Keto diet.

 

Keto and the brain

Because Ketones fuel the brain, the Keto diet can lead to improvements in brain function, including better focus, concentration, energy and mental clarity, and it can also reduce migraines.

 

Keto and heart health

There’s evidence that the Keto diet can reduce high blood pressure, raise HDL (good) cholesterol levels and reduce triglyceride levels (a type of fat found in the blood that, at high levels, elevates heart-disease risk).

Note: if you are taking medication for high blood pressure, see your doctor before starting the Keto diet.

 

Other health benefits:

  • Digestion: Although this hasn’t been extensively studied yet, there’s anecdotal evidence that a Keto diet can reduce abdominal cramps, pain, gas and IBS symptoms. It may also improve heartburn.
  • Acne: Having lower insulin levels and eating less processed foods on Keto might improve acne. This may be because high insulin levels stimulate the production of certain skin cells and compounds that give rise to acne. Also, the Keto diet reduces inflammation – something that can contribute to acne.
  • Polycystic ovarian syndrome (PCOS): This hormonal condition is associated with high insulin levels in women. The Keto diet reduces insulin levels, so may improve PCOS symptoms.
  • Mood & Mental Focus. Early research suggests Keto could have a positive impact on mood.  It’s thought this is because being in a state of Ketosis may increase production of a neurotransmitter – a feel-good brain chemical – called GABA. It may also have an impact on focus, clarity and staying alert.

Sources:

https://www.dietdoctor.com/low-carb/Keto#what-is-Keto

https://www.healthline.com/nutrition/Ketogenic-diet-101#what-it-is

https://www.dietdoctor.com/low-carb/Keto#other-benefits

https://www.health.harvard.edu/blog/Ketogenic-diet-is-the-ultimate-low-carb-diet-good-for-you-2017072712089

https://academic.oup.com/ajcn/article/90/1/23/4596906

https://www.diabetesaustralia.com.au/maintaining-a-healthy-weight

https://www.diabetes.co.uk/Keto/Keto-diet-benefits.html

https://www.health.harvard.edu/staying-healthy/should-you-try-the-Keto-diet

https://www.healthline.com/nutrition/low-carb-Ketogenic-diet-brain#section5

https://www.healthline.com/nutrition/low-carb-Ketogenic-diet-brain#section6

https://www.mayoclinic.org/diseases-conditions/high-blood-cholesterol/in-depth/triglycerides/art-20048186

https://www.diabetes.co.uk/Keto/

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https://www.dietdoctor.com/low-carb/benefits/acne