Keto Diet: Who Benefits And Why?

The keto diet is a high-fat, low-carbohydrate diet that has been used to help reduce the frequency of epileptic seizures in children. While it has also been tried for weight loss, it is best to make this only a short-term dietary change to help jump-start weight reduction. The keto diet is difficult to sustain because of stringent food restrictions. It is also associated with an increased risk of heart disease and other negative side effects. Therefore, it is not suitable for everyone, and it is important to consult a healthcare professional before starting this diet.

People with obesity or diabetes

The keto diet can be beneficial for people with obesity or diabetes.

Obesity

A 24-week study found that a ketogenic diet significantly reduced the body weight and body mass index of obese patients. The diet also decreased levels of triglycerides, LDL cholesterol, and blood glucose, and increased the level of HDL cholesterol. The study concluded that administering a ketogenic diet for a relatively long period of time did not produce any significant side effects.

Another study found that obese women on a low-carbohydrate ketogenic diet lost significantly more weight over six months compared to those on a low-fat diet.

Diabetes

The keto diet can be beneficial for people with type 2 diabetes, as it may improve blood glucose (sugar) levels while also reducing the need for insulin. The diet can potentially change the way the body stores and uses energy, easing diabetes symptoms.

A 2013 review reported that a ketogenic diet can lead to more significant improvements in blood sugar control, A1C, weight loss, and discontinued insulin requirements than other diets.

However, it is important to note that the keto diet is not suitable for everyone with diabetes. People with type 1 diabetes, for example, may be at risk of developing diabetic ketoacidosis (DKA) if ketone levels get too high.

Additionally, the keto diet can be challenging to follow in the long term due to its restrictive nature. It is always recommended to consult a doctor or dietitian before starting any new diet, especially for those with pre-existing health conditions.

Those with epilepsy

The ketogenic diet has been shown to be effective in reducing seizures in people with epilepsy, especially in children whose seizures have not responded to medication. The diet is high in fat and low in carbohydrates, which causes the body to use fat as its main fuel source instead of glucose. This state is called

People with heart disease

The keto diet is a low-carb, high-fat diet that can help with weight loss and improve health. It is advertised as a weight-loss wonder, but it is actually a medical diet that comes with serious risks and should be done under medical supervision.

The keto diet can be beneficial for people with heart disease. It can help improve risk factors like body fat, HDL ("good") cholesterol levels, blood pressure, and blood sugar. It may also lower the risk of developing cardiovascular disease.

However, the keto diet is associated with an increase in "bad" LDL cholesterol, which is linked to heart disease. The diet is typically high in saturated fat, which is unsafe and unhealthy. It also restricts whole grains, legumes, and fruit, resulting in a loss of dietary fiber that helps protect the heart.

The keto diet can cause side effects such as keto" breath, constipation, and nutrient deficiencies. It is also difficult to maintain long-term and may not be suitable for everyone's lifestyle.

Before starting the keto diet, especially for an extended period, it is important to consult a doctor and a registered dietitian to ensure it is safe and appropriate for your individual needs.

Those with neurological conditions

The ketogenic diet has been shown to be effective in treating neurological conditions such as epilepsy, Alzheimer's and Parkinson's disease. The diet can reduce seizures in epileptic children and improve symptoms of Alzheimer's and Parkinson's disease. The diet can also be used to treat multiple sclerosis and migraine.

Endurance athletes and bodybuilders

Keto Diet for Endurance Athletes and Bodybuilders

The ketogenic diet has become popular among endurance athletes and bodybuilders as a performance enhancer. The diet involves a high-fat, moderate-protein, and low-carbohydrate approach to eating. The body will acclimate to using ketone bodies as a primary fuel, which is called keto-adaptation. This may provide a consistent and fast energy supply, thus improving exercise performance and capacity.

Benefits of the Keto Diet for Endurance Athletes and Bodybuilders

• Improved endurance capacity: The keto diet can increase fat oxidation, which may lead to improved endurance capacity. A study by Ma et al. found that an 8-week ketogenic diet enhanced exhaustive exercise capacity in mice.
• Enhanced recovery: The keto diet has been shown to reduce lactate accumulation after exercise, contributing to enhanced recovery. A study by Carr et al. reported that a low-carbohydrate ketogenic diet contributed to a lower lactate accumulation post-endurance exercise.
• Improved body composition: The keto diet can lead to reduced body fat and improved muscle mass. A study by Zinn et al. found that a ketogenic diet improved body composition and well-being in endurance athletes.
• Reduced inflammation: The anti-inflammatory and anti-oxidative properties of the keto diet may contribute to reduced inflammation and improved muscle health.
• Enhanced cognitive function: The keto diet has been claimed to enhance cognitive function, which may benefit endurance athletes and bodybuilders.

Potential Drawbacks of the Keto Diet for Endurance Athletes and Bodybuilders

• Decreased exercise economy: Some studies have found that the keto diet can decrease exercise economy and impair performance in endurance athletes, especially at higher intensities (>70% VO2max). This may be due to the increased oxygen demand during fatty acid metabolism compared to carbohydrate metabolism.
• Increased perceived exertion: The keto diet may lead to increased ratings of perceived exertion during exercise, which could impact endurance performance.
• Potential negative impact on muscle mass: Some studies suggest that the keto diet may lead to decreased muscle mass, especially when combined with intense exercise. However, other studies have found no significant changes in muscle mass.
• Gastrointestinal discomfort: The high-fat content of the keto diet may cause gastrointestinal discomfort, including nausea and vomiting, which could impact performance.

Practical Considerations for Endurance Athletes and Bodybuilders

• Gradual transition: When implementing the keto diet, it is recommended to make a gradual transition to avoid potential negative side effects.
• Individualized approach: The response to the keto diet can vary among individuals, therefore, it is important to consider the specific needs and goals of each athlete or bodybuilder.
• Nutrient timing: Proper nutrient timing, such as carbohydrate loading before and during exercise, can help mitigate some of the potential drawbacks of the keto diet.
• Monitoring and adjustments: Regular monitoring of body composition, performance, and health markers is essential to ensure the keto diet is having the desired effects and to make any necessary adjustments.

Frequently asked questions