There are numerous benefits that come with being on keto: from weight loss and increased energy levels to therapeutic medical applications. Most anyone can safely benefit from eating a low-carb, high-fat diet. Below, you’ll find a short list of the benefits you can receive from a ketogenic diet. For a more comprehensive list, you can also read our in-depth article here >


Adequate food records were available for analysis in a proportion of participants at each of the 4 timepoints (Table ​(Table2).2). Participants completed food records at a mean of 2.5 and a median of 3 timepoints. In general, comparing baseline to subsequent timepoints, mean carbohydrate intake decreased substantially and energy intake decreased moderately while protein and fat intake remained fairly constant.
Prior to the advent of exogenous insulin for the treatment of diabetes mellitus in the 1920's, the mainstay of therapy was dietary modification. Diet recommendations in that era were aimed at controlling glycemia (actually, glycosuria) and were dramatically different from current low-fat, high-carbohydrate dietary recommendations for patients with diabetes [1,2]. For example, the Dr. Elliot Joslin Diabetic Diet in 1923 consisted of "meats, poultry, game, fish, clear soups, gelatin, eggs, butter, olive oil, coffee, tea" and contained approximately 5% of energy from carbohydrates, 20% from protein, and 75% from fat [3]. A similar diet was advocated by Dr. Frederick Allen of the same era [4].
Hey Marcy! Simply have one higher carb day per week where you consume healthy carb sources like fresh fruit, sweet potatoes, or white rice cooked in coconut oil! Saturday is usually a great day for this! Start with just one higher carb meal on Saturday for about a month and see how that works! This article has more information: https://drjockers.com/follow-cyclic-ketogenic-diet/
“When I was taught about biochemical fuel-burning, I was taught that glucose was “clean” and ketones were “smokey.” That glucose was clearly the preferred fuel for our muscles for exercise and definitely the key fuel for the brain. Except here’s the dirty little secret about glucose – when you look at the amount of garbage leftover in the mitochondria, it is actually less efficient to make ATP from glucose than it is to make ATP from ketone bodies! A more efficient energy supply makes it easier to restore membranes in the brain to their normal states after a depolarizing electrical energy spike occurs, and means that energy is produced with fewer destructive free radicals leftover.”
Technically speaking, you're in ketosis when your blood ketones are higher than 0.5 mmol/L, but the optimal level for fat-burning purposes is 1.5 to 3 mmol/L. Nisevich Bede says that seasoned keto dieters report that they can actually feel a difference in this state, citing that they're less hungry and experience mental clarity once they reach ketosis.

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As CDE’s, we individualize our recommendations for each of our patients. One person’s diet may not be appropriate for another person. For example, a six foot 6 inch tall man weighing 220 lbs of mainly muscle, who exercises 2 hours per day at the gym cannot have the same number of carbs per meal as a petite 5 foot 1 inch 75 year old lady who does not exercise.
Some research suggests that ketogenic diets might help lower your risk of heart disease. Other studies show specific very-low-carb diets help people with metabolic syndrome, insulin resistance, and type 2 diabetes. Researchers are also studying the effects of these diets on acne, cancer, polycystic ovary syndrome (PCOS), and nervous system diseases like Alzheimer's, Parkinson's, and Lou Gehrig's disease.

My biggest beef with this diet is that it focuses on how much and what you can eat and less about the quality of the food you eat. A recent 2018 study found that people who focused on eating plenty of vegetables and whole foods and less on counting calories and limiting food groups, lost a significant amount of weight over the course of a year. This continues to echo the notion that the key to successful weight loss is diet QUALITY and not QUANTITY. And now, there’s research that actually supports that!

I am confused by this statement, as there are many wonderful “white” substitutions that taste great, and don’t make me feel like i am missing out. One of the things I thought I was just going to die if I couldn’t ever have it again, was waffles with peanut butter & maple syrup. Guess what….there is a sub for that! I am T2D, and my doctor, who specializes in diabetes, told me to stop eating sugar, carbs and she said that in a perfect world, I would stop eating fruit, as it contains sugar. That’s when I found Keto, on my own. I’ve been on it for a little over a month or so, and have lost 12lbs, but more importantly, BS levels that were averaging in the 200’s are now lower than the 90’s, consistently… The highest number I’ve tested was 97, after I ate dinner & had a satisfying bowl of Keto ice cream. I’ve been diagnosed Diabetic for approx 4yrs, but am certain I was diabetic for probably 3 yrs prior to that. I’m not over weight, and did not have the hope of “losing weight and getting off meds”. This has been my answer, and I truly think that if we did live in a perfect world, more things like this would be taught to those of us who need better choices than medications. There are so many other things in the world that are suppressed due to greed of Big Pharma & Government. Let’s start helping our fellow man be healthy & heal….
Make sure you consult with your doctor and track relevant biomarkers before you start the ketogenic diet. This is a big adjustment for your body and your life, so do not take it lightly. If you follow our beginner’s guide, join the Ruled.me community, and have check-ups with your doctor, then you will be able to get all the benefits of the ketogenic diet and take your health back.
Those following the keto diet are advised to restrict carbohydrates to just 50 grams a day at the most, although hardcore keto dieters recommend consuming just 20 grams—about the equivalent of half a hamburger bun or a single banana. Instead, high-fat foods are prioritized, like avocados, olive oil, nuts and butter. Beef and chicken, which have no carbs, are staples of the ketogenic diet, although protein should only make up 20 percent of your daily caloric intake.  
The purpose of this study was to evaluate the effects of a low-carbohydrate, ketogenic diet (LCKD) in overweight and obese patients with type 2 diabetes over 16 weeks. Specifically, we wanted to learn the diet's effects on glycemia and diabetes medication use in outpatients who prepared (or bought) their own meals. In a previous article, we reported the results observed in 7 individuals [10]; this report includes data from those 7 individuals along with data from additional participants enrolled subsequently.
A study published in the American Journal of Clinical Nutrition established that a low-carb approach is far more useful for weight loss than a high-protein diet which is also rich in carbohydrates. Moreover, a study developed in 2013 outlined that the ketogenic eating plan annihilates the function of the hunger hormones much more efficiently than other diets.
Changes in blood lipid levels. By changing the carb and fat content of your diet, your cholesterol levels will change. The current research indicates that cholesterol levels should improve while you are on the keto diet. However, the increased fat consumption can also send cholesterol into unhealthy ranges for some people, especially those who are already struggling with familial hypercholesterolemia.

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I’ve been there and have tried the Ketogenic Diet. It’s very difficult even though I am a very determined and goal oriented person. When I set my mind up to do something, I will normally achieve it because I am just so stubborn about personal goals that I don’t give up until I do! Yes, you will lose a lot of weight quickly, but I am not interested in giving up bread, pasta and birthday cake for the rest of my life.
I actually went on a ketogenic diet last year to see if it would help my migraines. I have a history of chronic migraines which would usually last 3 days, sometimes longer. Triptans help a lot but I don’t like having to take them. I stayed in ketosis for about 8 months and experienced a significant reduction in migraines, from feeling some type of headache (mild o r severe) almost everyday to 1 or 2x per month while in ketosis. Although I’m very healthy otherwise, I do think my migraines may have something to do with blood sugar fluctuations (despite previously eating a whole foods diet and no refined carbs), and keto totally stabilized this. I eventually came off of Keto because I’m not really a meat lover. When I came off, but remained low carb, my migraines stayed under control for the most part. When I increase carbs, they do return.
The data presented in the present study showed that a ketogenic diet acted as a natural therapy for weight reduction in obese patients. This is a unique study monitoring the effect of a ketogenic diet for 24 weeks. There was a significant decrease in the level of triglycerides, total cholesterol, LDL cholesterol and glucose, and a significant increase in the level of HDL cholesterol in the patients. The side effects of drugs commonly used for the reduction of body weight in such patients were not observed in patients who were on the ketogenic diet. Therefore, these results indicate that the administration of a ketogenic diet for a relatively long period of time is safe. Further studies elucidating the molecular mechanisms of a ketogenic diet are in progress in our laboratory. These studies will open new avenues into the potential therapeutic uses of a ketogenic diet and ketone bodies.
Thanks for this article. I just started a Keto diet so found it appropriate to my current lifestyle. Though I don’t believe your bottom line is strong enough since you simply stating that the diet is “hard to follow” and food is “notoriously unhealthy” without evidence going deeper into why those “notoriously unhealthy” foods are worse than keeping carbohydrate-heavy food that are addictive and give the body a quick sugar high for energy. I believe “hard to follow” is your opinion only, since acceptable Keto foods are found at all restaurants easily and also all grocery stores. All the foods you mention: “rich in very colorful fruits and vegetables, lean meats, fish, whole grains, nuts, seeds, olive oil, and lots of water” are all Keto-friendly. Many people have been on a Keto-diet for years. A healthy lifestyle is a healthy mindset change and making right choices – it’s not going to be easy.

Those with mental health conditions have higher rates of physical illness and premature mortality, with life spans shortened by 13 to 30 years. People with mental health conditions also have higher rates and worse outcomes for chronic conditions such as diabetes, cardiovascular disease, and cancer. Years lived with disability for mental and substance use disorders increased 45% from 1990 to 2013 worldwide – during the same time that the incidence of obesity and the diabetes exploded.
Another benefit of the ketogenic diet I’d like to mention has been reported in patients with Alzheimer’s disease. In my recent interview with Dr. Dale Bredesen , author of the landmark book, The End of Alzheimer’s, he describes the use of a ketogenic diet along with other modalities to improve brain function in individuals suffering from Alzheimer’s disease.
The initial weight loss is usually short-lived as carbohydrates hold onto fluid in the body. Beyond that, we need fat on our bodies in order to function and survive. Fat is essential and plays a vital role in many basic physiological functions of our body. This notion of ‘burning’ as much fat off our bodies as we can can be downright dangerous because biologically, we need fat. Having too little body fat can lead to issues such as:
Note that as a general rule it’s easier to err on the low side, and if your blood glucose goes a bit high you can take more insulin later if needed. That’s OK. If instead you overdose and get low sugar that is potentially far more dangerous. You’ll also have to quickly eat or drink more carbohydrates, and that obviously reduces the effect of the low-carb diet.
The diet is extremely regimented and very difficult to stick to, as just one baked potato and one slice of bread could hold an entire day’s worth of carbohydrates. While this is a deterrent for many, Christy Brissette, RD, a private-practice dietitian in Chicago, notes that many of her patients like the diet because of its strictness. “Some of my clients feel that the keto diet works for them because it doesn't involve any calorie counting and the rules are simple to understand,” she says. “They feel they have strict parameters that can take the guesswork out of dieting.”
The Ketogenic Diet is a low carbohydrate diet, consisting initially of less than 20 carbohydrates per day. Not per meal, yes, you heard me correctly, per day. It is not for the faint of heart and yes I am writing from experience. Of course I have tried it! Hasn’t everybody in America at some point who has wanted to lose weight? Does it work you ask? Of course it does! The problem is how long can you keep it up?
Diabetes is actually a metabolic problem. It’s characterized by the hormone insulin no longer exerting its important actions appropriately. Your cells and tissues don’t ‘hear it knocking’ so to speak. So you produce more and more insulin, which eventually fatigues your pancreas. This deluge of insulin (hyperinsulinemia) you now find yourself bathing in also causes your fat stores to release fat inappropriately. This ultimately swamps your liver with excess fat (energy). To reduce the excess energy, your liver handles starts frantically producing and pumping out lots of blood glucose. This task (gluconeogenesis) is costly and momentarily solves your liver’s crisis of energy excess. The longer-term cost however are serious consequences like high blood sugars, unstable energy levels, damaged tissues (via glycation and ROS), neurodegeneration and worse body composition (with fat usually stored in the wrong places), etc.
There’s also some evidence that it might help with type 2 diabetes. “An emerging body of research is finding that a keto plan may have some real benefits thanks to its ability to improve the body’s ability to use insulin and also help control appetite, which can result in easier weight loss,” says Karen Ansel, R.D.N., co-author of Healthy in a Hurry.
Also, consider supplementing with the amino acid leucine, as it can be broken down directly into acetyl-CoA, making it one of the most important ketogenic amino acids in the body. While most other amino acids are converted into glucose, the acetyl-CoA formed from leucine can be used to make ketone bodies. It’s also present in keto friendly foods like eggs and cottage cheese.
It is completely wrong to discuss “average lifespan”. The average lifespans of pre-industrial peoples is heavily reduced by infant and early childhood mortality, which has nothing to do with lack of fresh fruit. Once you remove this bias in the numbers, pre-industrials can have lifespans almost as long as ours. And usually without many of the degenerative diseases that bother our middle and old ages.
Sleep enough – for most people at least seven hours per night on average – and keep stress under control. Sleep deprivation and stress hormones raise blood sugar levels, slowing ketosis and weight loss a bit. Plus they might make it harder to stick to a keto diet, and resist temptations. So while handling sleep and stress will not get you into ketosis on it’s own, it’s still worth thinking about.
Why is the keto diet good for you? A keto diet is one that prioritizes fats and proteins over carbohydrates. It can help reduce body weight, acne, and the risk of cancer. Find out about the mechanisms through which it achieves these benefits and the research that supports it. This MNT Knowledge Center article also discusses the risks of the diet. Read now
To see where you stand on the ketosis scale, you can test your ketone levels with a blood meter or with urine strips, the latter of which works similar to a pregnancy test and generally costs less than a dime a piece. Recent research shared in The American Journal of Clinical Nutrition, however, found that breath monitors (typically $200 to $300) provide the most accurate readings. Dozens of meters of all three formats are currently available on Amazon.
The ketogenic (or keto) diet was initially designed to treat severe epilepsy in infants and children. As an intervention diet, it was intended to be administered for short periods of time under the supervision of a medical team. Now popular for it’s rapid weight-loss side effects, the diet has moved to the mainstream public as an alternative low-carb diet.
Compared to other diets, the keto diet actually has positive effects on appetite control. A major reason that people tend to lose weight and reduce their risk for certain diseases on the KD is because ketosis causes a decreased appetite, thanks to lowering hunger hormones such as ghrelin. It does this even while not negatively affecting levels of leptin, another hormone that regulates appetite, food intake and body weight. Having adequate leptin levels signals to the body that its energy needs are being met and makes weight loss possible.
Unfortunately, there’s no long-term data on ketogenic diets versus other diets. In a 2015 Italian study, those on a ketosis diet lost 26 pounds in three months. About half of the participants stayed on the diet for a year but lost little additional weight in the next nine months. People in a 2014 Spanish study who followed a very-low-calorie ketogenic diet lost an average of 44 pounds in a year—but a third of them dropped out, possibly because it was too hard to maintain.
One of the most-cited worries about the keto diet is the long-term impact it may have on heart health—especially because people with diabetes are at greater risk for heart disease. In the small Diabetic Medicine study that found people with type 1 improved their A1Cs on a keto diet, participants had higher triglycerides and LDL (“bad”) cholesterol. This raises concerns about the diet’s longer-term heart health implications, as do the results of research published last year in The Lancet. That study followed more than 15,000 adults for 25 years and found that people who consumed less than 40 percent of their calories from carbohydrates were significantly more likely to die from heart disease than those whose diets contained 50 to 55 percent of calories from carbs—especially if the foods that replaced those carbs were rich in animal fats and proteins.
Try to be patient. Although some people get into ketosis relatively quickly, it can take others a while. Unfortunately, people who are insulin resistant often have a longer journey. Put in a solid month of consistent keto eating, and try to ramp up your physical activity, if possible. Within four weeks, you should definitely be in ketosis and experiencing its benefits.
This concept was previously unthinkable as modern nutritional science was led to believe that the body’s metabolism relied on gluconeogenesis to create ATP as energy for the body’s metabolic processes. Glycogen derives from dietary carbohydrate intake, so by removing it from the diet, nutritionists expected devastating health results to emerge in practitioners of the diet.

I agree!! I too..have /had Diabetes II..at age 66 and retired RN, we were taught for so long the WRONG way to eat and I taught that way, the high carb, grains, etc, way to eat. KETO saved me. Dropped my A1C and I feel great. The author of this page is wrong when saying 5-10 percent of our diet, carb eating, should be root veggies like ‘carrots”…so wrong. For goodness sakes, get KETO right by educating yourself, Tammy Shiflet~ Horribly wrong! There are so many studies and physicians, brain scientists, etc out here who understand what this diet is about. Read, and educate yourself….Please! Diabetes is a symptom of the Government’s education mistakes. Sugar, Wheat, Grains…horrible for us. Get with it, we live in 2018 and the information is out there; if you need a list, just ask.


Keto is often suggested for children who suffer from certain disorders (like Lennox-Gastaut syndrome or Rett syndrome) and don’t respond to seizure medication, according to the Epilepsy Foundation. (1) They note that keto can decrease the number of seizures these children have by half, with 10 to 15 percent becoming seizure-free. In other cases, it may also help patients reduce the dose of their medication.
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