Keto And Mood Swings: What's The Real Link?

The keto diet is a high-fat, low-carbohydrate, and adequate-protein diet. Eating this way triggers a metabolic process called ketosis, which causes the body to burn fat instead of carbohydrates for energy. While the keto diet is a popular weight-loss method, it can also be used to manage seizures in people with epilepsy.

The keto diet can have both positive and negative impacts on your body and mental health. Some people experience something called the keto flu during the first few days of starting the diet, which can include symptoms such as irritability, insomnia, fatigue, headache, and mood swings. However, these symptoms are typically temporary and can be managed by increasing salt, potassium, and water intake.

There is also some evidence that the keto diet may have benefits for mental health. For example, it may increase the production of Gamma-aminobutyric acid (GABA), a neurotransmitter that affects how your brain experiences stress and anxiety. Additionally, the keto diet may improve mitochondrial function and reduce oxidative stress, both of which have been linked to depression.

Overall, while the keto diet may have some benefits, it is important to consult with a healthcare professional before starting any new diet, especially one as restrictive as keto.

Keto diet and depression

The keto diet is a high-fat, low-carbohydrate, and adequate-protein diet. Eating this way triggers a metabolic process called ketosis, which causes the body to burn fat instead of carbohydrates for energy. The keto diet is known to be beneficial in treating migraines, epilepsy, and Alzheimer's disease.

How the Keto Diet Might Reduce Depression

Increasing stress-managing substances

Following a ketogenic diet may increase the circulation of substances that transmit neurons, potentially improving depressive symptoms. However, more research is needed as this study has only been conducted on animals.

Improving mitochondrial function

The mitochondria are the parts of our cells that generate energy needed for the cell to function. Mitochondrial dysfunction, which has been linked to depression, is less likely to occur in people using the ketogenic diet.

Decreasing oxidative stress

Ketogenic diets can improve your body's antioxidant activity, helping to reverse some of the damage caused by free radicals in your cells. People with depression have high levels of oxidative stress.

Regulating insulin function

High-sugar diets may cause your body to be sugar resistant, causing an increase in weight, heart disease, and depression. Following a ketogenic diet stabilizes your blood sugar levels and increases the sensitivity of your body to insulin.

Decreasing inflammation

A ketogenic diet may inhibit inflammation or improve chronic inflammation. Inflammations are related to, at least some, depression types. Proinflammatory cytokines elevate the symptoms of depression, and the keto diet can help fight this due to its anti-inflammatory properties.

Improving sleep

Individuals on a keto diet in one study found it easier to fall asleep faster than those not on the diet.

Slowing cancer cell growth

The rate of cancer cell growth is reduced since cancer cells rely on sugars to thrive.

How the Keto Diet May Cause Depression

Not everybody adjusts well into ketosis. Sometimes, your body may experience symptoms that are difficult to manage, including headaches, sleep disturbances, cramping, and fatigue. Although this may resolve by increasing your fluid intake, dealing with such symptoms can lead to depression.

Strategies to continue the keto diet

Focus on high-quality protein and vegetables

If you're not getting enough mood-supporting nutrients, try including more high-quality whole foods in your diet. Foods rich in magnesium like avocado, almonds, and low-sugar dark chocolate may help with depressive symptoms.

Take your time and hydrate well

Waiting out the first few days and making sure to drink plenty of water will make the transition easier. Electrolytes may also help.

Try cyclical keto dieting (carb cycling)

This technique allows you to take one high-carbohydrate day a week. It makes it easier to stick to the diet over the long term without sacrificing your favorite foods or eliminating carbs.

The keto diet has been found to have a positive impact on depression and mood swings. However, a concrete relationship between the keto diet and mood hasn't been established. If you are experiencing depression, it is important to consult a qualified mental health professional.

Nutritional deficiencies

The keto diet's restriction of fruits and vegetables can also result in inadequate fiber intake, leading to constipation and other health issues. It is important to note that the keto diet was initially designed to manage seizures in people with epilepsy and was not intended to be a long-term diet for the general population.

Additionally, the keto diet can cause dehydration due to increased urination as the body burns fat and produces ketones. This can further deplete the body's electrolyte levels, exacerbating the risk of nutritional deficiencies.

While the keto diet has been praised for its weight loss benefits, it is crucial to consider the potential drawbacks and consult a healthcare professional before making significant dietary changes.

Keto flu

The "keto flu" is a group of symptoms that may appear two to seven days after starting a ketogenic diet. It is important to note that "keto flu" is not an official medical diagnosis, and there is limited research on the topic.

The symptoms of "keto flu" can include:

• Headache
• Brain fog
• Fatigue
• Irritability
• Insomnia
• Nausea
• Constipation
• Diarrhea
• Muscle soreness
• Cravings
• Poor focus and concentration
• Dizziness
• Sugar cravings
• Cramping
• Stomach aches or pains

These symptoms are caused by the body adapting to a new diet consisting of very few carbohydrates. When you reduce your carbohydrate intake, your body starts burning ketones (byproducts of fat breakdown) for energy instead of glucose. This switch to burning fat for energy is called ketosis.

• Drink plenty of water: Staying hydrated is important for optimal health and can help reduce symptoms. A keto diet can lead to rapid water loss, increasing the risk of dehydration.
• Replace electrolytes: Include more salt, potassium, and magnesium in your diet. This can help reduce muscle cramps, sleep issues, and headaches.
• Get enough rest: Lack of sleep can cause levels of the stress hormone cortisol to rise, negatively impacting your mood and making symptoms worse.
• Avoid strenuous exercise: Fatigue, muscle cramps, and stomach discomfort are common in the first week of a keto diet, so give your body some rest. Light activities like walking or yoga may help improve symptoms.
• Eat enough fat: Eating enough fat, the primary fuel source on a keto diet, will help reduce cravings and keep you feeling satisfied.
• Cut out carbs gradually: If you're having a hard time adjusting, try reducing your carb intake slowly over time instead of all at once.

Energy levels

The keto diet can have a significant impact on your energy levels, which may be positive or negative depending on the individual.

Positive Impact

Ketogenic diets are known to stabilise energy levels, providing a steady and consistent source of energy. This is because ketones (produced when the body burns fat for energy instead of carbohydrates) are metabolised more quickly than glucose, offering a longer-lasting and more stable source of energy.

The keto diet also reduces inflammation throughout the body, which can positively impact energy levels. Inflammation is associated with a higher risk of various conditions, including heart disease, cancer, and bowel diseases. By reducing inflammation, the keto diet may help to improve energy levels and overall health.

Negative Impact

On the other hand, the transition to a keto diet can be challenging for some people, and the initial shift away from carbohydrates can be a shock to the system. This may result in the "keto flu", which can cause symptoms such as fatigue, insomnia, and irritability. However, these issues are typically easy to fix by increasing salt, potassium, and water intake.

Additionally, the keto diet may not be suitable for everyone in the long term. It can be restrictive and tedious to follow, and the limited fruit and vegetable intake may lead to micronutrient deficiencies over time. This can impact energy levels and overall health.

While the keto diet has the potential to stabilise and increase energy levels, it is important to note that the transition period may be challenging for some individuals. It is crucial to monitor how your body responds to the diet and make adjustments as needed. Consulting a healthcare professional before starting any new diet is always recommended.

Insulin regulation

The keto diet is a high-fat, low-carbohydrate, and adequate-protein diet. Eating this way triggers a metabolic process called ketosis, which causes the body to burn fat instead of carbohydrates for energy. This shift in energy sources can have a significant impact on mood and overall mental health.

Blood Sugar Control

Blood sugar levels have a notable effect on mood. Both very low and very high blood sugar levels often coincide with unpleasant mood changes. The keto diet helps improve blood sugar control by keeping levels consistent throughout the day, avoiding huge spikes and crashes. This is especially beneficial for individuals prone to insulin resistance, where the body struggles to regulate blood sugar levels when consuming a high-carb diet. By reducing these fluctuations, the keto diet can help prevent the mood problems associated with unstable blood sugar levels.

Neurotransmitter Balance

The keto diet's impact on blood sugar regulation also has a positive effect on neurotransmitter balance. Stable blood sugar levels contribute to a better balance of neurotransmitters, which are crucial for mood control. Additionally, ketogenic diets may increase the circulation of substances that transmit neurons, further supporting mood stabilization and potentially improving depressive symptoms.

Mitochondrial Function

Mitochondria are responsible for generating the energy needed for cells to function. Mitochondrial dysfunction is linked to depression and is less likely to occur in people following the keto diet. By improving mitochondrial function, the keto diet helps maintain optimal energy levels in the body and brain, which can contribute to improved mood and cognitive function.

Reducing Inflammation

Inflammation, particularly chronic inflammation, is a risk factor for various conditions, including heart disease, cancer, and bowel diseases. The keto diet has anti-inflammatory properties, reducing inflammation throughout the body. This reduction in inflammation can have a direct effect on mood, decreasing the chronic inflammation associated with anxiety, depression, and fatigue.

Enhancing Neuronal Regeneration

The keto diet is associated with increased levels of brain-derived neurotrophic factor (BDNF), a critical protein that regulates neurogenesis, synaptic plasticity, and overall brain health. By enhancing neuronal regeneration, the keto diet may improve cognitive function and mood regulation.

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