The ketogenic diet has been described as the biggest diet sensation - ever - in the nutrition industry. So it's worth looking into for that reason alone.
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A ketogenic diet is very high in fat (about 75%), moderate in protein (about 20%), and very low in carbohydrates (about 5%). It's intended to put the body into a state of ketosis. In ketosis, the body breaks down fat to create ketones for energy, rather than burning glucose.
Benefits of Keto?
Ketosis benefits we typically hear about are weight loss, increased HDL ("good") cholesterol, and improvement in type 2 diabetes, as well as decreased epileptic seizure activity and inhibition of cancerous tumor growth.
Small studies have shown promise for women with PCOS (polycystic ovary syndrome), an insulin-related condition. This may be due to its possible (not conclusive) ability to reset insulin sensitivity.
Everything Old Is New Again?
The current Keto diet is not the first time we've targeted carbs as healthy ketosis a dietary villain. Medical trials with low-carb eating and/or fasting go back to the 1850s and even earlier.
In 1967, Stillman introduced The Doctor's Quick Weight Loss Diet, featuring essentially nothing but low-fat protein and water.
Next came the Atkins diet in 1972, high in fat and protein, low in carbs. It helped with weight loss and also with diabetes, hypertension and other metabolic conditions. It's still popular today.
In 1996, Eades and Eades introduced Protein Power, a very low-carb diet that seemed to help patients with obesity, hypertension, high cholesterol, and/or diabetes.
So reducing carbs, as the Keto diet does, has a history of helping people lose weight and/or improve metabolic factors. Anecdotal evidence supports that.
Does Keto Have Any Other Benefits?
Probable benefits may be seen with neurodegenerative conditions, such as multiple sclerosis, Alzheimer's or Parkinson's, likely because these brain disorders are related to metabolic disorders. In fact, Alzheimer's is now called Type 3 diabetes.
Care for these conditions is best done under medical supervision.
Ketones also appear to improve traumatic brain injury, based on research done on rats.
In the Interest of Full Disclosure...
Initial weight loss with the Keto diet is rapid. The body has used its stored glycogen (carb stored in muscle) and dumped the water that's stored with it. After that, weight loss may continue, but at a slower rate.
Metabolism shows an initial increase that seems to disappear within 4 weeks.
Keto doesn't appear to offer long-term advantages in either fat loss or lean mass gains.
In some people, Keto seems to increase LDL ("bad") cholesterol.
What About Negative Effects?
The usually mentioned "cons" of a ketogenic diet are nutrient deficiencies due to missing food groups and an unpleasant transitional state called "Keto flu," which may last for days. It comprises hunger, dehydration, headaches, nausea, fatigue, irritability, constipation, brain fog, sluggishness, poor focus, and lack of motivation. Because these symptoms are so similar to those of people quitting caffeine, Keto has been posited as a "detox" plan.
Other negatives include problems with gut health on such a low-fiber diet and difficulties with adherence.
Regarding workouts, the Keto diet probably offers no advantage for most people. In fact, the glycogen depletion it induces may lead to hitting the wall (bonking). Athletic performance involving speed and power may be lower without glucose and carbohydrates as fuel.
The International Olympic Committee has urged athletes to avoid low-carb diets. They may lead to poor training adaptations and decreases in both power output and endurance. A colleague of mine induced cardiac arrhythmias in rats exercising on a low-carb diet.
Due to the low-carb nature of the Keto plan, my concern is how women may fare with respect to serotonin synthesis and function. Carbs play a significant role in transporting tryptophan (the serotonin precursor) to the brain, so serotonin levels might drop without those carbs. How does that affect women in terms of mood, appetite, impulsivity, and more?
What's the Bottom Line?
Keto seems to be viable for short-term weight-loss and the other health issues described above. Whether the approach is suitable long-term is still in debate. Its benefits are still in debate, as well. Critics cite possible kidney damage and the lack of long-term studies and scientific evidence.
Overall, Keto seems to be neither a long-term cure nor the ideal solution for those who just want to "be healthier." Not least, the diet is difficult for many people to follow consistently.
A preferable long-term food plan might be a more balanced one that's low in sugar and "junky" carbs and emphasizes healthful, high-fiber foods, including vegetables.
Imagine you've just completed a visit to your doctor's office. During your exam you tell the doctor that you haven't been sleeping well. The doctor says "It's just your nerves", finishes the exam, and tells you to schedule your next appointment in six months. You leave the doctor's office feeling ignored as well as annoyed.
The next day at work you have a department meeting to discuss new marketing ideas. During the meeting you offer a suggestion, however your manager quickly dismisses your suggestion, then asks your colleagues for any other ideas. When the meeting ends, you return to your workspace a little less confident because your idea was so easily rejected.
The problem is not necessarily your nerves or that your ideas are inferior. The real problem is that you were not being listened to. Whether it's your doctor, your manager, a friend or a family member, it's easy to forget how beneficial it is to be taken seriously and to really be heard.
One of the many benefits of being listened to is that it helps you to reduce tension and stress levels. You don't have to keep things inside and it gives you a chance to get things off your chest. Having someone listen to you gives you the freedom to express yourself, your thoughts, and your concerns.
It can also help you sort through your feelings and emotions. Being listened to can help keep your fears from growing and give you some perspective about life's daily challenges.
We are comforted when can talk to someone with a listening ear. It makes us feel cared for and lets us know that we are important and that our lives have purpose and meaning. We feel validated and worthy and reminded that we are not alone in the world.
Studies have shown that being listened to improves our emotional and physical well-being. Being listened to gives us the chance to improve and enjoy our lives - and that's the most important benefit of all!