The Top 5 Benefits of the Keto Diet

The ketogenic diet is a meal plan that consists of eating low-carb, high-fat, and moderate amounts of protein. Also known as the “keto diet,” it is believed to have many health benefits. This article will discuss the potential benefits, top foods in the keto diet, and popular keto diet supplements.

Keto Diet Benefits

In the 1920s, the keto diet was created by physicians to mimic fasting as a treatment for epilepsy.^[1] Interest in the keto diet has exploded over the last 20 years, with many touting the diet’s potential health benefits. Here are some of the most popular perceived advantages of the keto diet:

#1. It may help with fat loss. 

Keto diets typically consist of decreasing the consumption of carbohydrates and increasing protein intake to induce ketosis. These diets tend to reduce caloric intake, which may prompt weight loss. Preliminary studies indicate ketogenic diets helped test subjects lose nearly 2kg (4 pounds) more than those on low-fat diets over 12 months.^[2]

Note: In many test subjects, weight was slowly regained over time.

#2. It may improve heart health.

Studies indicate keto diets help improve heart health. This heart benefit is partly due to the increased consumption of a plant-based diet, healthy fats (omega-3 fatty acids), and reduced intake of “bad” fats (saturated fats or trans fats). Ketones (the acids the body creates when it uses fat for energy instead of glucose) are believed to positively affect heart health and decrease risk factors that impact the heart.^[3]

#3. It may assist with blood sugar.

The weight loss associated with the keto diet may impact blood sugar. Both the ketogenic diet and Mediterranean diets were found to improve blood sugar levels, with some experts suggesting a carbohydrate consumption restriction could lead to a reduction in blood sugar levels.^[4]

#4. It could potentially improve brain health.

The keto diet was created to assist with the treatment of epilepsy, but it may also help with other neurodegenerative disorders as well. These potential benefits come from ketones, which provide a form of neuroprotection from various types of cellular injury. In addition, the keto diet may improve the ability of neurons to resist metabolic changes due to increased consumption of foods containing antioxidants.^[5]

#5. Impact on appetite.

Studies indicate the ketogenic diet may help decrease appetite, which could lower the risk of becoming obese. During ketosis, acetone, acetoacetate, and β-hydroxybutyrate are created. Each of these major ketone bodies is formed and utilized by cells in the body for energy. Studies indicate that β-hydroxybutyrate acts as a “signal molecule” that may play a role in suppressing the appetite.^[6]

Top Keto-Diet Foods

Here are some of the most popular foods in the keto diet:

Top Keto Supplements

All-natural supplements are available to help the body maximize the benefits of the keto diet.

Ketabo-Shake 619 

Ketabo-Shake is designed to provide a broad range of nutrients and macronutrients supporting ketogenesis. This makes it an ideal option for those following a keto diet. This supplement contains organic butter and collagen protein, two fatty acids that help provide the body with nutrients for brain energy, cellular fat-burning, and mitochondrial-products energy. This all-natural product is also available in chocolate flavors.

MCT Oil

MCT Oil is derived from MCTs, which are medium-chain triglycerides that come from coconut oil. Instead of being stored as fat, MCT Oil is broken down by the liver, converted into ketones, and used as energy.

The body uses MCT Oil in many ways. In addition to helping fuel the brain, it assists with the following: 

• Better digestion 
• Balanced hormone levels
• Clear thinking
• It helps the body fight off infection

MCT oil can be added to salad dressing, beverages, sauces, or cooking. It is often used as a substitute for conventional oils but is not recommended for frying due to its low boiling point.

Keto Collagen + MCT

KETO Collagen + MCT is a nutrient-dense, non-dairy coffee creamer. This product is perfect for the keto lifestyle and contains the following nutrients: 

• Organic vanilla
• Organic acacia fiber
• 100% organic MCT from coconut 
• Bovine collagen hydrolysate

In addition to coffee, it can be added to smoothies to give them a tasty nutritional boost.

Summary

The keto diet has gained popularity recently due to its perceived health benefits. The keto diet may be worth considering for those looking to improve their health. Have you tried the keto diet? Share your experiences and recipes in the comments below.

References:

1. James W Wheless. History of the ketogenic diet.  Epilepsia. 2008 Nov:49 Suppl 8:3-5. doi: 10.1111/j.1528-1167.2008.01821.x. [PMID: 19049574]. https://pubmed.ncbi.nlm.nih.gov/19049574/
2. Rhonda Ting. Ketogenic diet for weight loss. Can Fam Physician v.64(12); 2018 Dec PMC6371871 [PMID: 30541806].https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6371871/
3.  Damian Dyńka, Katarzyna Kowalcze, Anna Charuta, (et al). The Ketogenic Diet and Cardiovascular Diseases.  Nutrients. 2023 Jul 28;15(15):3368. doi: 10.3390/nu15153368. [PMID: 37571305].https://pubmed.ncbi.nlm.nih.gov/37571305/
4. Wajeed Masood; Pavan Annamaraju; Mahammed Z. Khan Suheb, (et al).  Ketogenic Diet – StatPearls.  [Updated 2023 Jun 16]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-https://www.ncbi.nlm.nih.gov/books/NBK499830/
5. Maciej Gasior, Michael A. Rogawski, Adam L. Hartman. Neuroprotective and disease-modifying effects of the ketogenic diet. Behav Pharmacol. 2006 Sep; 17(5-6): 431–439. doi: 10.1097/00008877-200609000-00009. [PMID: 16940764]. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2367001/
6. Kathryn Dowis and Simran Banga. The Potential Health Benefits of the Ketogenic Diet: A Narrative Review. Nutrients. 2021 May; 13(5): 1654. Published online 2021 May 13. doi: 10.3390/nu13051654. [PMID: 34068325].https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8153354/