The ketogenic diet, lovingly referred to as "keto" by most who follow it, is a high-fat, very low-carbohydrate dietary plan whose goal is to change your metabolism. The main objective is to kick-start ketosis, which is a metabolic state where your body burns fat for energy (instead of carbohydrates). While many people turn to the ketogenic diet to lose extra pounds, the benefits of ketosis reach beyond weight loss.
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Fat (and the ketones produced from fat) are a readily available source of fuel. Once someone is fat adapted and in ketosis, they will find they can easily go hours (even days) without food and not have drastic energy level swings. And if someone is looking for a non caffeine, non-sugar 'pick me up' while in a ketogenic state, then supplemental ketone salts are the perfect answer.
In addition to helping you lose weight, ketosis may also increase your energy, improve your concentration, decrease inflammation and improve your blood sugar markers, reducing your risk of developing diabetes. A study published in the journal Seizure in 2014 also linked ketosis to reduced severity and frequency of seizures in those with epilepsy and a slower progression of Alzheimer's disease.
Another benefit of ketosis is an unlimited supply of energy for your body. Your body can only store a certain amount of carbohydrates in your liver and your muscles, but there's no limit to the amount of fat it can store. According to a report published in Nutrition Reviews in 2018, your body can store a total of 600 grams of glycogen, which is divided between the liver and your muscles. On the other hand, it can store as much fat as you give it.
The studies done on ketosis and endurance sports performance paint a pretty clear picture – it helps.  One of the most detailed studies on fat utilisation and performance (compared to a standard carb diet) was named the FASTER study - the results found that those who were on a ketogenic type diet had more mitochondria than the control group, lower oxidative stress, lower lactate load and that the fat adapted and fuelled athletes could function off fat for a much higher intensity than the non-fat adapted counter parts.
These findings were backed up in a 2012 study which had obese diabetics follow a ketogenic diet for 12 months. The researchers found lower fasting glucose levels, improved cholesterol markers and improved HA1c readings. Remember, carbs and glucose are not required when on a ketogenic diet, as stable, clean burning energy is sourced from fat. This makes controlling blood sugar levels near foolproof.
Low-carb diets may improve high-density lipoprotein (HDL) cholesterol and triglyceride values slightly more than do moderate-carb diets. That may be due not only to how many carbs you eat but also to the quality of your other food choices. Lean protein (fish, poultry, legumes), healthy fats (monounsaturated and polyunsaturated) and unprocessed carbs — such as whole grains, legumes, vegetables, fruits and low-fat dairy products — are generally healthier choices.
Early research suggests that the keto diet may slow the growth of cancerous tumors. "Cancer cells have plenty of insulin receptors on them, making them flourish in environments high in blood sugar and insulin," says Brandon Olin, host of The Deskbound Podcast, which focuses on overcoming the damage of a sedentary lifestyle. "It's essentially giving cancer cells a source of fuel to feed on and grow." The research suggests ketone bodies may provide energy for your body without feeding the tumors.
Over 8–10 mmol/l: It’s normally impossible to get to this level just by eating a keto diet. It means that something is wrong. The most common cause by far is type 1 diabetes, with a severe lack of insulin. Symptoms include feeling very sick with nausea, vomiting, abdominal pain and confusion. The possible end result, ketoacidosis, may be fatal and requires immediate medical care.
Appetite regulation: One of the first things people often notice when they’re in ketosis is that they’re no longer hungry all the time. In fact, research has shown that being in ketosis suppresses appetite. One study looked at people who lost weight by following a ketogenic diet for eight weeks and then reintroduced small amounts of carbs. The researchers reported that levels of ghrelin (the “hunger hormone”) were suppressed in those who remained in ketosis, whereas those who were no longer in ketosis had higher ghrelin levels.
Over 8–10 mmol/l: It’s normally impossible to get to this level just by eating a keto diet. It means that something is wrong. The most common cause by far is type 1 diabetes, with a severe lack of insulin. Symptoms include feeling very sick with nausea, vomiting, abdominal pain and confusion. The possible end result, ketoacidosis, may be fatal and requires immediate medical care.
The ketogenic diet, lovingly referred to as "keto" by most who follow it, is a high-fat, very low-carbohydrate dietary plan whose goal is to change your metabolism. The main objective is to kick-start ketosis, which is a metabolic state where your body burns fat for energy (instead of carbohydrates). While many people turn to the ketogenic diet to lose extra pounds, the benefits of ketosis reach beyond weight loss.

Over 3 mmol/l is higher than necessary. It will probably achieve neither better nor worse results than being at the 1.5–3 level. Higher numbers can also sometimes mean that you’re not getting enough food (“starvation ketosis”). In people with type 1 diabetes, ketone levels over 3.0 mmol/L can be caused by a severe lack of insulin that requires urgent medical attention.

Doctors can measure levels of inflammation in the body using blood tests for high-sensitivity C-reactive proteins (hsCRP) and white blood cell (WBC) counts. In Dr. Phinney's study, "patients experienced a hsCRP reduction of 39 percent, and white blood cells were reduced by 9 percent," Dr. Phinney says. "Similar results were demonstrated in a two-year study, which showed a 29 percent decrease in hsCRP following a low-carbohydrate diet." Inflammation, Dr. Phinney notes, is directly associated with many different health conditions, such as heart disease, diabetes, arthritis, and autoimmune conditions. "It is very possible that reducing inflammation through nutritional ketosis could improve a whole host of conditions," he says. These 10 keto diet recipes are reason enough to give it a try.


Over 8–10 mmol/l: It’s normally impossible to get to this level just by eating a keto diet. It means that something is wrong. The most common cause by far is type 1 diabetes, with a severe lack of insulin. Symptoms include feeling very sick with nausea, vomiting, abdominal pain and confusion. The possible end result, ketoacidosis, may be fatal and requires immediate medical care.
Doctors can measure levels of inflammation in the body using blood tests for high-sensitivity C-reactive proteins (hsCRP) and white blood cell (WBC) counts. In Dr. Phinney's study, "patients experienced a hsCRP reduction of 39 percent, and white blood cells were reduced by 9 percent," Dr. Phinney says. "Similar results were demonstrated in a two-year study, which showed a 29 percent decrease in hsCRP following a low-carbohydrate diet." Inflammation, Dr. Phinney notes, is directly associated with many different health conditions, such as heart disease, diabetes, arthritis, and autoimmune conditions. "It is very possible that reducing inflammation through nutritional ketosis could improve a whole host of conditions," he says. These 10 keto diet recipes are reason enough to give it a try.
The keto diet cuts your daily carbohydrates to less than 20 grams; for people with diagnosed diabetes, this may help them manage the condition. A one-year study found that putting people with type 2 diabetes into ketosis dramatically improved their blood sugar control. Also, reports study author Steve Phinney, MD, PhD, chief medical officer of Virta Health, a type 2 diabetes reversal treatment, "Patients were able to lose on average 12 percent of their body weight, about 31 pounds." Doctors want you to know these 13 things about the keto diet.
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