Top 7 Benefits of the Keto Diet

Keto diet is a high-fat, mild-protein, low-carb diet that has numerous health benefits. Studies say it is effective in losing weight (1), fighting cancers (2), treating epilepsy (3) and DM (4), and improving Alzheimer’s disease (5). Here are the top 7 benefits of the Keto diet.

7. Helps Weight Loss

Keto is an effective diet to lose weight (6, 7). Studies say that it’s better than low-fat diets because of increasing protein intake, which enhances the sense of fullness and provides your body with numerous benefits (8, 9). Also, you won’t need to calculate calories or keep an eye on your food intake.

6. Reduces Blood Sugar and Prevents Diabetes

Keto diet helps in burning excess fat, which is a predisposing factor to diabetes (10, 11, 12). It also improves insulin sensitivity (13). Several studies showed that following the ketogenic diet allowed some diabetic patients to reduce and even stop their diabetes medications (14, 15).

5. Improve Heart Health

People on the keto diet show a huge drop in their total cholesterol level, especially LDL or the bad cholesterol, and a significant elevation in the HDL or the good cholesterol (16, 17). Lowering LDL decreases the risk of cardiovascular problems. Try to pick foods containing healthy fats such as fatty fish and avocadoes.

4. Improves Acne

processed and refined carbs lead to an increase in blood sugar and disturbance of gut bacteria; which may be the cause of your acne. By lowering your carb intake and subsequently lowering your insulin level, your acne may improve or even disappear completely (18).

3. May Help in Reducing Risk Factors of Certain Cancers

Studies show that the keto diet can be effective in preventing and even participating in the treatment of certain cancers. One study says that keto produces higher oxidative stress in tumor cells leading to their death (19). Another study suggests that Keeping a low blood sugar level may prevent certain cancers (20).

2. Protects Brain Functions

A recent study showed that the ketones produced during the keto diet make the brain cells stronger, which means protecting the brain itself. That is why keto is linked to preventing and improving Alzheimer’s disease (21). Another animal study found that keto decreases the risk of concussions and enhances brain recovery (22).

1. Improves Polycystic Ovary Syndrome (PCOS) Symptoms

Polycystic ovary syndrome (PCOS) is a hormonal disorder in reproductive women characterized by excess androgen, prolonged menstrual cycles, and failure to release ova. High-carb diets and insulin make PCOS symptoms worse. One study found that following the ketogenic diet can restore hormonal balance and improves the symptoms in women (23). Another recent study confirmed the health benefits of keto for improving PCOS and type 2 DM symptoms (24).