FAT MOBILIZATION
In one study, people on a ketogenic diet lost 2.2 times more weight than those on a low-calorie, low-fat diet. Triglyceride and HDL cholesterol levels also improved [1]. In fact, research shows that the ketogenic diet is far superior to the often recommended low-fat diet [2] [3] [4].
This, of course, is the main benefit that people look for when considering the keto diet. Because fat becomes a source of energy, your body actively burns fat when it needs more energy instead of looking for glucose. This is what’s known as being “fat-adapted”.
But how does the actual process work according to science?
When your body enters ketosis your blood sugar level will drop. This actually gives the fat cells the ability to release the water they’ve been retaining and this is why initially, most people see a big drop in weight loss due to losing water within the first few days.
After that occurs the fat cells are small enough to enter the bloodstream and enter the liver where they can be converted into ketones [5].
APPETITE CONTROL
The single worst side effect of dieting is hunger.
It's probably the main reason why many people feel miserable and finally give up on their diets. One of the best things about following a keto low-carb diet is that it leads to an automatic reduction in appetite [9].
Studies show consistently that when people cut carbs and eat more protein and fat, they eat much fewer calories. In fact... when researchers compared low-carb and low-fat diets in studies, they needed to actively restrict calories in the low-fat groups to make the results comparable [10].
SUGAR ADDICTION DEFEATED
Carbohydrates are made up of sugar - a toxic substance that has been proven to be more addictive than cocaine [11].
When your body gets accustomed to taking in large amounts of sugar from carbs, it expects the same amount of sugar again. If it doesn’t receive the high intake of sugar it expects, your brain sends signals of starvation and intense cravings usually occur.
When you commit to keto, it breaks the chain of sugar addiction, by putting an end to the cravings which cause you to make bad dietary decisions.
ENERGY
Someone who has recently switched from a standard western diet to a ketogenic diet will soon see how their energy levels have become more stable throughout the day. No mid-afternoon slumps, no cravings for sugar or caffeine hits.
Body 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 for many hours (even days) without food and not have drastic energy level swings [12].
MENTAL FOCUS
With carbs, the problem is getting an energy source and that causes your blood sugar levels to rise and fall. This is because the energy source isn’t consistent making it harder for your brain to stay focused and clear for long periods of time.
In ketosis, your brain uses ketones as a fuel source, and as such, it has a consistent fuel source it can rely on which means you can stay focused for longer periods of time.
It was found in several studies, that a ketogenic diet leads to improved memory function, improved cognitive performance and enhanced learning abilities [13] [14] [15].
KETO DIET SUPPORTS LONGEVITY
oxidative stress in the body, WHEN LOWERED, is one way to increase lifespan [16]. Apparently, by lowering blood sugar levels, oxidative stress is decreased [17]. A ketogenic diet decreases blood sugar levels – allowing ketones to form and be used as fuel.
One theory regarding longevity is that the key to living longer lies in taking care of one's mitochondria, as they are responsible for energy production inside our cells. The state of ketosis is known to have hugely beneficial effects on the function of our mitochondria by raising the levels of antioxidants in the mitochondria [18], increasing the number of mitochondria in neurons of the hippocampus (which is crucial for normal brain function) [19], and by reducing the number of reactive oxygen species, which are damaging to the mitochondria cell structures in excessive amounts[20].
PHYSICAL PERFORMANCE
Performance studies on exercise and ketosis paint a pretty clear picture – it actually helps. One of the most detailed studies on fat utilization and performance (compared to a standard carb diet) was named the FASTER study[21] - 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 counterparts.
CARDIOVASCULAR HEALTH
The science on cholesterol and saturated fat have evolved greatly in the past few decades. It is now accepted that dietary cholesterol does not raise blood cholesterol, and this has even been recognized in the new dietary guidelines.
Multiple large meta-analyses have shown no association between saturated fat intake and cardiovascular events or increased mortality. Both prior studies and our research have shown that paradoxically, in the setting of a ketogenic diet, higher dietary intake of saturated fat actually decreases serum saturated fat[12].
In the context of the keto diet, the intake of fat is not only safe - but imperative for long-term cardiovascular health. There have been multiple studies showing that ketogenic diets yield no increase in cardiac events or mortality[23].
Furthermore, cardiac risk factors actually improve on the keto diet, with the lowering of triglycerides, improved blood pressure, improved glycemic control, and increased HDL[24].
Controlled studies have consistently failed to show a clinical association between high saturated fat intake and adverse cardiovascular outcomes[25]
PAIN AND INFLAMMATION RELIEF.
Ketosis has been shown to have anti-inflammatory properties while also assisting with pain relief. Reducing glucose metabolism influences pain so this could be one potential mechanism of action[22].
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