5 Reasons To Get Back To Keto

Keto often gets a bad rap in the press but if you dig deep, there is a lot of scientific research supporting the benefits.

11-Aug 2022, by Lee Sandwith

5 Reasons To Get Back To Keto

Slipped off the keto wagon over the summer and in need of some inspiration? Here are 5 reasons you should think about getting back on the keto train.

1) Weight Loss

Weight loss is unequivocally the main reason people switch to keto.

We don’t need any complicated scientific articles to demonstrate this; the fact is, you’re probably reading this because you’ve had massive success with keto in the past yourself.

The reasons behind why it works are still very much debatable in the scientific community.

Some people vehemently purport that it’s to do with insulin while others are equally adamant that it’s purely down to calorie control.

Whatever the mechanism, what we know for sure is that for a lot of people it just works.

And, when it works, it usually works very quickly with little effort.

2) Blood Sugar, Type 2 Diabetes and MeTS

The other major application of the keto diet is that it is a proven intervention for Type 2 Diabetes without medication.

In fact, there are cases where full blown Type 2 Diabetes has been reversed within a matter of weeks through keto alone.

This, in my opinion, is a much more important keto benefit than weight loss, especially in the MENA region where the prevalence of Type 2 Diabetes is amongst the highest in the world.

We have written about this extensively so if you’d like a more in-depth review, please check out this article which references several studies.

Keto is a proven intervention for Type 2 Diabetes without medication.

3) Inflammation

There are two different types of inflammation: actute inflammation and chronic inflammation.

Acute inflammation is where there is an immune response to something going wrong inside the body, such as a virus or infection.

This type of inflammation is actually a good thing.

Conversely, chronic inflammation occurs when it shouldn’t, for example it can be triggered by: Exposure to toxins, Chronic stress, Obesity, Autoimmune disorders and nutritional inputs such as vegetables oil and refined carbohydrates.

This type of inflammation is associated with numerous health problems, including heart disease, arthritis, depression, Alzheimer's disease, and even cancer.

The good news is that there is mounting research to suggest that switching to a keto diet could also help reduce chronic inflammation (1).

4) Mental performance

The brain’s main fuel source is glucose but whilst there are some areas of the brain where glucose is essential, ketones can provide as much as 70% of the brain’s energy needs (2).

And it doesn’t just function, the brain performs extremely well using ketones and it has even been suggested that ketones supply energy to the brain in a more efficient manner than glucose (3) and that ketones may actually be the brain’s preferred fuel source.

In fact, the original ketogenic diet was developed in the 1920s to treat drug-resistant epilepsy in children (4) and whilst the exact mechanisms are unknown, keto is a proven intervention for seizures which is used to this day.

Some other examples of what keto and ketones might be used to treat are:

  • Brain injury
  • Alzheimer’s disease
  • Memory function
  • Migraine
  • Parkinson’s disease

5) Hunger management

The ability of keto to suppress appetite is very much related to the weight loss benefit but one which deserves a separate mention.

In fact, having supported many clients through my coaching practise, I would describe the improved satiation benefits as transformational for many people.

And this stuff is not just anecdotal, there is mounting research on the topic.

A 2018 study which looked at the effect of ketone esters on appetite concluded that “Increased blood ketone levels may directly suppress appetite, perceived hunger, and desire to eat

and that the “mechanism whereby ketones could decrease appetite may be via central actions in the brain or by changes to peripheral hormone secretion” with reference to ghrelin (5).

Further, a 2015 systematic review and meta-analysis concluded that “Ketosis appears to provide a plausible explanation for this suppression of appetite

and that “Future studies should investigate the minimum level of ketosis required to achieve appetite suppression during ketogenic weight loss diets…” (6).

Take away

Keto often gets a bad rap in the press but if you dig deep, there is actually a lot of scientific research supporting the benefits and lots of interesting research ongoing.

Personally, one of my favourite benefits is the mental clarity and focus you experience when in ketosis.

During my time in the corporate world, I used ketosis as a performance tool for this very reason.

Improved mental performance is a result of ketone bodies crossing the blood brain barrier and being used in a much more efficient manner than glucose (7).

References

  1. Dowis K, Banga S. The Potential Health Benefits of the Ketogenic Diet: A Narrative Review. Nutrients. 2021;13(5):1654. Published 2021 May 13. doi:3390/nu13051654.
  2. White H, Venkatesh B. Clinical review: ketones and brain injury. Crit Care. 2011 Apr 6;15(2):219. doi: 1186/cc10020. PMID: 21489321; PMCID: PMC3219306.
  3. Jensen NJ, Wodschow HZ, Nilsson M, Rungby J. Effects of Ketone Bodies on Brain Metabolism and Function in Neurodegenerative Diseases. Int J Mol Sci. 2020;21(22):8767. Published 2020 Nov 20. doi:3390/ijms21228767
  4. Martin-McGill KJ, Jackson CF, Bresnahan R, Levy RG, Cooper PN. Ketogenic diets for drug-resistant epilepsy. Cochrane Database Syst Rev. 2018 Nov 7;11(11):CD001903. doi: 1002/14651858.CD001903.pub4. Update in: Cochrane Database Syst Rev. 2020 Jun 24;6:CD001903. PMID: 30403286; PMCID: PMC6517043.
  5. Stubbs BJ, Cox PJ, Evans RD, Cyranka M, Clarke K, de Wet H. A Ketone Ester Drink Lowers Human Ghrelin and Appetite. Obesity (Silver Spring). 2018 Feb;26(2):269-273. doi: 10.1002/oby.22051. Epub 2017 Nov 6. PMID: 29105987; PMCID: PMC5813183.
  6. Gibson AA, Seimon RV, Lee CM, Ayre J, Franklin J, Markovic TP, Caterson ID, Sainsbury A. Do ketogenic diets really suppress appetite? A systematic review and meta-analysis. Obes Rev. 2015 Jan;16(1):64-76. doi: 10.1111/obr.12230. Epub 2014 Nov 17. PMID: 25402637.
  7. Versele R, Corsi M, Fuso A, Sevin E, Businaro R, Gosselet F, Fenart L, Candela P. Ketone Bodies Promote Amyloid-β1-40 Clearance in a Human in Vitro Blood-Brain Barrier Model. Int J Mol Sci. 2020 Jan 31;21(3):934. doi: 3390/ijms21030934. PMID: 32023814; PMCID: PMC7037612.

About the Author

Lee Sandwith holds a Masters Degree in Clinical Nutrition and is a registered nutritionist with the Association for Nutrition. You can book a free 30 minute consultation with Lee here.

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Lee Sandwith

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