Keto Specialists Near Me

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FAQs:

What is a Keto Specialist?

A KETO specialist is a nutrition professional specializing in the ketogenic diet, a high-fat, moderate protein, and low-carbohydrate diet. They work with individuals to develop personalized meal plans that induce a state of ketosis, which can help with weight loss, improved energy levels, and other health benefits.

Why Would You See a Keto Specialist?

You would see a KETO specialist if you want to follow a ketogenic diet to achieve specific health goals such as weight loss, improved energy levels, better blood sugar control, or enhanced athletic performance. A KETO specialist can guide how to follow the diet safely and effectively.

What is the Keto Diet?

The keto diet, also known as the ketogenic diet, is a low-carbohydrate, high-fat diet. It was originally developed as a treatment for seizures but is more recently used as a means to help with weight loss.

The keto diet works by forcing your body to use its fat stores for fuel due to the absence of glucose. Under normal circumstances, your body uses glucose as a source of energy, which comes from carbohydrate-containing foods. When you limit your intake of carbohydrates, your body then uses ketones for fuel, which is created through the breakdown of fat.

To reach a state of ketosis, you need to carefully balance your carbohydrate, fat, and protein intake to ensure your body is using fat for energy instead of carbohydrates or protein. Dr. Anderson is very knowledgeable about the diet and creates a balanced plan that helps you achieve ketosis and stay there so you lose weight and improve your health.

What are Ketones?

Ketones are water-soluble byproducts of the breakdown of fat in the liver. The production of ketones is a normal bodily process that occurs regularly, including while we sleep. Our liver is always producing some ketones—but when our daily carbohydrate and protein consumption is high enough, our ketone production remains relatively low.

What is Ketosis?

Ketosis is a process that occurs when your body uses fat as its main fuel source. Normally, your body uses blood sugar (glucose) as its key energy source.

You typically get glucose in your diet by eating carbohydrates (carbs) such as starches and sugars. Your body breaks the carbohydrates down into glucose and then uses the glucose as fuel. Your liver stores the rest and releases it as needed.

When your carb intake is very low, these glucose stores drain down. Since your body doesn’t have enough carbs to burn for energy, it burns fat instead. As your body breaks down fat, it produces a compound called ketones. The ketones, or ketone bodies, become your body and brain’s main source of energy.

The fat your body uses to create ketones may come from your diet (nutritional ketosis), or it may come from your body’s fat stores. Your liver produces a small amount of ketones on its own. But when your glucose level decreases, your insulin level decreases. This causes your liver to ramp up the production of ketones to ensure it can provide enough energy for your brain. Therefore, your blood has high levels of ketones during ketosis.

Does Keto Work for Everyone?

The keto diet is not for everyone. Certainly, there are plenty of people who should not try this diet, including pregnant and breastfeeding people, and those with blood sugar issues, heart disease, and liver disease, among other conditions. Check with your doctor before trying the keto diet. However, if you're in good health and are looking for a weight loss jump-start, the keto diet might be the opportunity you've been looking for.

Is the Keto Diet Safe?

The Keto diet is safe for most individuals, especially if they are monitored by a certified dietician. Nevertheless, there may be some unfavorable symptoms, particularly in the beginning stages of entering ketosis. Also, the long-term effects of following a ketogenic diet still need to be fully understood.

The safety and effectiveness of the keto diet depend on various factors, including an individual's health status, dietary needs, and adherence to the diet's guidelines. It is essential to work with a healthcare professional if have a chronic medical condition. Only they can determine whether the keto diet is suitable for you and monitor any potential side effects.

What Happens to Your Body When You Stop Doing Keto?

The most common issue that people deal with is bloating and intestinal issues because of the re-introduction of fibrous foods. Even though foods like beans and sprouted bread are good for you, your body may need to get used to digesting them again. You can expect this to subside in a few days to a few weeks.

Will I Regain Weight If I Stop the Keto Diet?

It is normal to gain back some weight after stopping a particular diet – sometimes as much as 5-10 pounds, immediately. You should not worry too much about this, as it is not fat that you are regaining that quickly. In the case of the Keto diet, this will be primarily due to water weight. When you re-introduce carbohydrates at more than 50 grams per day into your daily intake, you will start to restore glucose reservoirs – in the form of glycogen – into your muscles and liver. Every gram of glycogen carries with it 3 grams of water. This is where the immediate weight comes from.

How Long Will You See Results From Keto?

Maintaining a daily caloric deficit of approximately 500 -700 calories is necessary for weight loss. Results may vary, but noticeable weight loss should occur after 10 to 21 days of adhering to this deficit. The time it takes to meet weight loss goals can vary among individuals, with some achieving them sooner and others requiring more time.

How Much Weight Can You Lose in a Month on Keto?

Individuals on a keto diet can lose an average of 10-12 pounds in their first month if they stay consistent with the diet and maintain a calorie deficit. However, weight loss can vary depending on starting weight, age, and activity level.

At first, there may be a quick drop in weight, but it's mainly due to water loss. After following the keto diet for 1-2 weeks, your body will adapt, and the weight loss rate will decrease to about 2 pounds or less per week. Losing more weight than this could cause health issues like dehydration, mood changes, irritability, weakness, and exhaustion.

After about a month, the body becomes more efficient at burning fat as fuel, which can lead to further weight loss. To sum up, it's essential to stick with the diet to teach the body how to become a fat burner.

Managing electrolytes during this period is also crucial to combat any symptoms of keto flu, which is caused, due to electrolyte depletion. It is vital to work with a registered dietitian to avoid any adverse health effects.

Important Things to Know about Keto

With a better understanding of what a ketogenic diet is and how it works, let’s tackle a few of its pros and cons.

1. Keto can kickstart weight loss.

Perhaps the biggest attraction to adopting a ketogenic diet is the promise of weight loss. And many people do experience rapid initial weight loss from following a ketogenic diet, mainly due to reduced calorie intake, which may result from influences associated with low carbohydrate intake such as increased fullness and decreased hunger and appetite. Loss of body water and increased energy expenditure (i.e., more calories burned) are also believed to play a role. When you quit keto, however, some immediate regain of body weight will occur as the body rebuilds its glycogen stores, a process that retains water (and its associated weight).

Many types of diets can help people lose weight in the short term. But keeping the weight off is the hard part. Weight loss and other health benefits associated with specialized diets tend to fade after about a year. But some research has shown that the two-year threshold may be an important milestone to reach for successful long-term weight maintenance. These are unfortunate realities whether one follows a low-carb/high-fat diet such as keto or any other lower-fat/higher-carb pattern of eating.

2. Sticking with any diet for the long haul is hard—even keto.

Maintaining weight loss is challenging no matter what type of diet you follow, partly because sticking to a specialized diet for long periods of time is difficult. Recent research showed that adherence to a well-formulated ketogenic diet was similar to that for the Mediterranean diet during the 12-week crossover study, but that adherence to keto was lower during the 12-week period that immediately followed the 24-week intervention. A separate two-year study comparing adherence to low-carb, low-fat, and Mediterranean diets showed higher adherence to a low-carb diet during the first six months, but lower compliance overall and more drop-outs among the low-carb group by the end of the study.

3. Keto may help with some health conditions, but not others.

The volume of research on the impact of a ketogenic diet on specific diseases, especially diabetes and obesity, is growing. In addition to its original use to treat epilepsy, more recent research has demonstrated improvements in weight loss and insulin and blood-glucose markers in the early stages of a ketogenic diet, although these advantages disappear after about a year and depend on what type of diet is compared to a ketogenic diet. Similar benefits for insulin and blood-glucose markers have been shown from non-ketogenic diets when polyunsaturated fats replace carbohydrates or saturated fat. Ketogenic diets are also known to raise LDL cholesterol in some people. LDL is the “bad” kind of cholesterol that we want to keep low to support heart health.

The health effects of a ketogenic diet on specific health conditions is an area to keep an eye on. If you are considering a ketogenic diet to address a chronic health condition, please consult a registered dietitian or your primary healthcare provider to ensure that you do it safely.

4. Keto does not align with the Dietary Guidelines for Americans.

With its emphasis on carbohydrate restriction, lack of a limit on saturated fat, and no fiber intake goal, a ketogenic diet is at odds—at least in these three compartments—with advice in the Dietary Guidelines for Americans (DGA).

5. Keto may or may not be an improvement from your current diet.

Unfortunately, very few Americans eat as the DGA recommends, and there is clearly room for improvement in the typical American diet. Depending on your own eating habits, adopting a ketogenic diet may or may not get you closer to DGA recommendations. A well-formulated ketogenic diet that emphasizes lean proteins and dairy, as well as plant foods such as berries, non-starchy vegetables, nuts, and seeds, can benefit your health—especially if you don’t already consume such foods or if you typically overconsume added sugar, calories or sodium.

6. Keto cuts food groups.

A ketogenic diet severely restricts all forms of carbohydrates. This means that entire food groups such as dairy, fruits, grains, and vegetables must be limited or possibly avoided completely. While cutting carbs is the driving force to achieve and maintain ketosis, carbohydrate-rich foods such as dairy, fruits, vegetables, and whole grains are integral to a wide range of eating patterns that are proven to benefit health. A well-formulated ketogenic diet, however, may include limited amounts of certain fruits such as berries, as well as non-starchy vegetables such as broccoli.

7. Keto keeps it simple.

Restrict carbs, then reach and maintain ketosis. Given the simplicity of keto’s advice to veto carbohydrates, it’s easy to see why people give it a try. But nothing is ever as simple as it seems. If you’re looking for a more balanced keto approach, look into a well-formulated ketogenic diet in conversation with a registered dietitian (or your doctor).

8. You’ll feel blue with the “keto flu.”

The rumors you may have heard are true. During the first weeks of a ketogenic diet, people often report feeling different than they normally do—and not in a good way. Commonly reported symptoms include constipation, fatigue, headaches, lightheadedness, and an upset stomach. Thus, the “entry phase” of starting a ketogenic diet has been deemed the “keto flu.” Staying well-hydrated and adding a little extra salt to your food can help alleviate some of these symptoms. The good news is that this phase is temporary, and once you’ve adapted, these symptoms should disappear.

9. Beware of bad breath.

Just like the “keto flu,” this unfortunate aspect of a keto diet can also be true. “Keto breath” results from the body’s production and exhalation of acetone, a type of ketone that is less critical for energy during ketosis. Keto breath is not the same as regular bad breath, so improving your dental hygiene, while always a good idea, won’t cure this side effect of ketosis. But fear not: The condition is only temporary, and its intensity varies from person to person. And you’ll likely notice an improvement in your breath as soon as your body adapts to its new primary fuel source.

10. Food restrictions can alter our relationship with food.

Going keto is a big change for most people. And big dietary changes can affect the way we look at food and our relationship with it. Simplifying food choices through restriction might not be helpful for everyone, so it’s important to be mindful of how our relationships with food evolve as we alter our eating patterns. Perhaps most importantly, when we develop a purely transactional relationship with food—one that views it only as a means to an end—we may fail to respect the joy, satisfaction, and traditions that foods can offer. Special care should be taken when following a restrictive diet, particularly for those with a history of disordered eating.

Staple Foods on a Ketogenic Diet

Staple foods on a ketogenic diet include:

- meat

- fish

- butter

- eggs

- cheese

- heavy cream

- oils

- nuts

- avocados

- seeds

- low carb vegetables

In contrast, nearly all carb sources are eliminated, including:

- grains

- rice

- beans

- potatoes

- sweets

- milk

- cereals

- fruits

- some higher-carb vegetables

Different Types of Ketogenic Diets

The different types of ketogenic diets share two principles: They are diets rich in dietary fats and low in carbohydrates. Here are a few versions of the ketogenic diet: 

1‍. Standard ketogenic diet (SKD)

It is the most common and traditional form of ketogenic diet. It has the following macronutrient ratio: 10% carbohydrates, 20% proteins, and 70% fat. 

2‍. Cyclical ketogenic diet (CKD) 

This ketogenic diet variation includes five days of the standard ketogenic diet and two days of a non-ketogenic diet. You can follow this diet to reduce your body weight and aid in muscle recovery (3) – but please remember that it is crucial to consult with a nutrition specialist first.

3. Targeted ketogenic diet (TKD)

The macronutrient ratio of the TKD is the same as the SKD. The difference between the SKD and the TKD is that in the latter diet, you can consume all your carbohydrate portions before or after a workout as an energy boost. The TKD works best if you perform high-intensity exercise. 

4‍. High protein ketogenic diet

This ketogenic diet is very similar to the standard version. It differs by the macronutrient ratio, where the high-protein diet contains 15% more protein. It is recommended for people who want to lose weight.

Who Should Avoid the Keto Diet?

Individuals with the following conditions should avoid the keto diet:

1. Eating disorders or a history of the disorders

2. Fat metabolism disorders (e.g., disorders of fat storage)

3. Gallbladder disease

4. Liver failure or other liver conditions

5. Pancreatitis

6. Thyroid problems, like hypothyroidism

If you've been diagnosed with diabetes and prescribed insulin or hypoglycemic medications, talk with a healthcare provider prior to starting this diet. You might experience severe hypoglycemia without proper medication adjustments beforehand.1

15 Health Conditions That May Benefit from a Ketogenic Diet

Ketogenic diets have become incredibly popular. Early research suggests this high-fat, very low-carb diet may benefit several health conditions. Although some of the evidence is from case studies and animal research, results from human-controlled studies are also promising.

Here are 15 health conditions that may benefit from a ketogenic diet.

1. Epilepsy

Epilepsy is a disease that causes seizures due to excessive brain activity. Anti-seizure medications are effective for some people with epilepsy. However, others don’t respond to the drugs or can’t tolerate their side effects. Of all the conditions that may benefit from a ketogenic diet, epilepsy has by far the most evidence supporting it. In fact, there are several dozen studies on the topic.

Research shows that seizures typically improve in about 50% of epilepsy patients who follow the classic ketogenic diet. This is also known as a 4:1 ketogenic diet because it provides 4 times as much fat as protein and carbs combined.

The modified Atkins diet (MAD) is based on a considerably less restrictive 1:1 ratio of fat to protein and carbs. It has been shown to be equally effective for seizure control in most adults and children older than two years of age. The ketogenic diet may also have benefits on the brain beyond seizure control.

2. Metabolic Syndrome

Metabolic syndrome sometimes referred to as prediabetes, is characterized by insulin resistance. You can be diagnosed with metabolic syndrome if you meet any 3 of these criteria:

- Large waistline: 35 inches (89 cm) or higher in women and 40 inches (102 cm) or higher in men.

- Elevated triglycerides: 150 mg/dl (1.7 mmol/L) or higher.

- Low HDL cholesterol: Less than 40 mg/dL (1.04 mmol/L) in men and less than 50 mg/dL (1.3 mmol/L) in women.

- High blood pressure: 130/85 mm Hg or higher.

- Elevated fasting blood sugar: 100 mg/dL (5.6 mmol/L) or higher.

- People with metabolic syndrome are at increased risk of diabetes, heart disease, and other serious disorders related to insulin resistance.

Fortunately, following a ketogenic diet may improve many features of metabolic syndrome. Improvements may include better cholesterol values, as well as reduced blood sugar and blood pressure.

In a controlled 12-week study, people with metabolic syndrome on a calorie-restricted ketogenic diet lost 14% of their body fat. They decreased triglycerides by more than 50% and experienced several other improvements in health markers.

3. Glycogen Storage Disease

People with glycogen storage disease (GSD) lack one of the enzymes involved in storing glucose (blood sugar) as glycogen or breaking glycogen down into glucose. There are several types of GSD, each based on the enzyme that is missing.

Typically, this disease is diagnosed in childhood. Symptoms vary depending on the type of GSD and may include poor growth, fatigue, low blood sugar, muscle cramps, and an enlarged liver.

GSD patients are often advised to consume high-carb foods at frequent intervals so glucose is always available to the body. However, early research suggests that a ketogenic diet may benefit people with some forms of GSD.

GSD V, also known as McArdle disease, affects the muscles and is characterized by a limited ability to exercise.

In one case, a man with GSD V followed a ketogenic diet for one year. Depending on the level of exertion required, he experienced a dramatic 3- to 10-fold increase in exercise tolerance.

However, controlled studies are needed to confirm the potential benefits of ketogenic diet therapy in people with glycogen storage disease.

4. Polycystic Ovary Syndrome (PCOS)

Polycystic ovary syndrome (PCOS) is a disease marked by hormonal dysfunction that often results in irregular periods and infertility.

One of its hallmarks is insulin resistance, and many women with PCOS are obese and have a hard time losing weight. Women with PCOS are also at an increased risk for type 2 diabetes.

Those who meet the criteria for metabolic syndrome tend to have symptoms that affect their appearance. Effects may include increased facial hair, acne, and other signs of masculinity related to higher testosterone levels.

A lot of anecdotal evidence can be found online. However, only a few published studies confirm the benefits of low-carb and ketogenic diets for PCOS.

In a 6-month study of eleven women with PCOS following a ketogenic diet, weight loss averaged 12%. Fasting insulin also declined by 54% and reproductive hormone levels improved. Two women suffering from infertility became pregnant.

5. Diabetes

People with diabetes often experience impressive reductions in blood sugar levels on a ketogenic diet. This is true of both type 1 and type 2 diabetes.

Indeed, dozens of controlled studies show that a very low-carb diet helps control blood sugar and may also provide other health benefits.

In a 16-week study, 17 of 21 people on a ketogenic diet were able to discontinue or decrease diabetes medication dosage. Study participants also lost an average of 19 pounds (8.7 kg) and reduced their waist size, triglycerides, and blood pressure.

In a 3-month study comparing a ketogenic diet to a moderate-carb diet, people in the ketogenic group averaged a 0.6% decrease in HbA1c. 12% of participants achieved an HbA1c below 5.7%, which is considered normal

6. Some Cancers

Cancer is one of the leading causes of death worldwide. In recent years, scientific research has suggested that a ketogenic diet may help some types of cancer when used along with traditional treatments such as chemotherapy, radiation, and surgery.

Many researchers note that elevated blood sugar, obesity, and type 2 diabetes are linked to breast and other cancers. They suggest that restricting carbs in order to lower blood sugar and insulin levels may help prevent tumor growth.

Mice studies show ketogenic diets may reduce the progression of several types of cancer, including cancers that have spread to other parts of the body. However, some experts believe the ketogenic diet may be particularly beneficial for brain cancer.

Case studies and patient data analyses have found improvements in various types of brain cancer, including glioblastoma multiforme (GBM) — the most common and aggressive form of brain cancer.

One study found 6 out of 7 GBM patients had a modest response to an unrestricted-calorie ketogenic diet combined with an anti-cancer drug. Researchers noted that the diet is safe but probably of limited use alone.

Some researchers report preservation of muscle mass and slowed tumor growth in cancer patients who follow a ketogenic diet in conjunction with radiation or other anti-cancer therapies.

Although it may not have a significant impact on disease progression in advanced and terminal cancers, the ketogenic diet has been shown to be safe in these patients and potentially improve quality of life.

Randomized clinical studies need to examine how ketogenic diets affect cancer patients. Several are currently underway or in the recruiting process.

7. Autism

Autism spectrum disorder (ASD) refers to a condition characterized by problems with communication, social interaction, and, in some cases, repetitive behaviors. Usually diagnosed in childhood, it is treated with speech therapy and other therapies.

Early research in young mice and rats suggests ketogenic diets may be helpful for improving ASD behavior patterns.

Autism shares some features with epilepsy, and many people with autism experience seizures related to the over-excitement of brain cells.

Studies show that ketogenic diets reduce brain cell over-stimulation in mouse models of autism. What’s more, they appear to benefit behavior regardless of changes in seizure activity.

A pilot study of 30 children with autism found that 18 showed some improvement in symptoms after following a cyclical ketogenic diet for 6 months.

In one case study, a young girl with autism who followed a gluten-free, dairy-free ketogenic diet for several years experienced dramatic improvements. These included the resolution of morbid obesity and a 70-point increase in IQ.

Randomized controlled studies exploring the effects of a ketogenic diet in ASD patients are now underway or in the recruiting process.

8. Parkinson’s Disease

Parkinson’s Disease (PD) is a nervous system disorder characterized by low levels of the signaling molecule dopamine. The lack of dopamine causes several symptoms, including tremors, impaired posture, stiffness, and difficulty walking and writing.

Because of the ketogenic diet’s protective effects on the brain and nervous system, it’s being explored as a potential complementary therapy for PD. Feeding ketogenic diets to rats and mice with PD led to increased energy production, protection against nerve damage, and improved motor function.

In an uncontrolled study, seven people with PD followed a classic 4:1 ketogenic diet. After 4 weeks, five of them averaged a 43% improvement in symptoms. The effects of a ketogenic diet on PD is another area that needs controlled studies.

9. Obesity

Many studies show that very low-carb, ketogenic diets are often more effective for weight loss than calorie-restricted or low-fat diets. What’s more, they typically provide other health improvements as well.

In a 24-week study, men who followed a ketogenic diet lost twice as much fat as men who ate a low-fat diet.

In addition, the ketogenic group’s triglycerides dropped significantly, and their HDL (“good”) cholesterol increased. The low-fat group had a smaller drop in triglycerides and a decrease in HDL cholesterol.

Ketogenic diets’ ability to reduce hunger is one of the reasons why they work so well for weight loss.

A large analysis found that very low-carb, calorie-restricted ketogenic diets help people feel less hungry than standard calorie-restricted diets.

Even when people on a ketogenic diet are allowed to eat all they want, they generally end up eating fewer calories due to the appetite-suppressing effects of ketosis.

In a study of obese men who consumed either a calorie-unrestricted ketogenic or moderate-carb diet, those in the ketogenic group had significantly less hunger, took in fewer calories, and lost 31% more weight than the moderate-carb group.

10. GLUT1 Deficiency Syndrome

Glucose transporter 1 (GLUT1) deficiency syndrome, a rare genetic disorder, involves a deficiency of a special protein that helps move blood sugar into the brain.

Symptoms usually begin shortly after birth and include developmental delay, difficulty with movement, and sometimes seizures.

Unlike glucose, ketones don’t require this protein to cross from the blood to the brain. Therefore, the ketogenic diet can provide an alternative fuel source that these children’s brains can use effectively.

Indeed, ketogenic diet therapy seems to improve several symptoms of the disorder. Researchers report decreased seizure frequency and improvement in muscle coordination, alertness, and concentration in children on ketogenic diets.

As with epilepsy, the modified Atkins diet (MAD) has been shown to provide the same benefits as the classic ketogenic diet. However, the MAD offers greater flexibility, which may result in better compliance and fewer side effects.

In a study of 10 children with GLUT1 deficiency syndrome, those who followed the MAD experienced improvements in seizures. At six months, 3 out of 6 became seizure-free.

11. Traumatic Brain Injury

Traumatic brain injury (TBI) most commonly results from a blow to the head, a car accident, or a fall in which the head strikes the ground. It can have devastating effects on physical function, memory, and personality. Unlike cells in most other organs, injured brain cells often recover very little, if at all.

Because the body’s ability to use sugar following head trauma is impaired, some researchers believe the ketogenic diet may benefit people with TBI.

Rat studies suggest that starting a ketogenic diet immediately after brain injury can help reduce brain swelling, increase motor function, and improve recovery. However, these effects appear to occur mainly in younger rather than older rats. That said, controlled studies in humans are needed before any conclusions can be reached.

12. Multiple Sclerosis

Multiple sclerosis (MS) damages the protective covering of nerves, which leads to communication problems between the brain and the body. Symptoms include numbness and problems with balance, movement, vision, and memory.

One study of MS in a mouse model found that a ketogenic diet suppressed inflammatory markers. The reduced inflammation led to improvements in memory, learning, and physical function.

As with other nervous system disorders, MS appears to reduce the cells’ ability to use sugar as a fuel source. A 2015 review discussed ketogenic diets’ potential to assist with energy production and cell repair in MS patients.

Additionally, a recent controlled study of 48 people with MS found significant improvements in quality of life scores, cholesterol, and triglycerides in the groups who followed a ketogenic diet or fasted for several days. More studies are currently underway.

13. Nonalcoholic Fatty Liver Disease

Nonalcoholic fatty liver disease (NAFLD) is the most common liver disease in the Western world. It is strongly linked to type 2 diabetes, metabolic syndrome, and obesity, and there’s evidence that NAFLD also improves on a very low-carb, ketogenic diet.

In a small study, 14 obese men with metabolic syndrome and NAFLD who followed a ketogenic diet for 12 weeks had significant decreases in weight, blood pressure, and liver enzymes. What’s more, an impressive 93% of the men had a reduction in liver fat, and 21% achieved complete resolution of NAFLD.

14. Alzheimer’s Disease

Alzheimer’s disease is a progressive form of dementia characterized by plaques and tangles in the brain that impair memory.

Interestingly, Alzheimer’s disease appears to share features of both epilepsy and type 2 diabetes: seizures, the inability of the brain to properly use glucose, and inflammation linked to insulin resistance.

Animal studies show that a ketogenic diet improves balance and coordination but doesn’t affect the amyloid plaque that is a hallmark of the disease. However, supplementing with ketone esters appears to reduce amyloid plaque.

In addition, supplementing people’s diets with ketone esters or MCT oil to increase ketone levels has been shown to improve several Alzheimer’s disease symptoms.

For example, one controlled study followed 152 people with Alzheimer’s disease who took an MCT compound. After 45 and 90 days, this group showed improvements in mental function, while the placebo group’s function declined.

Controlled studies testing the modified Atkins diet and MCT oil in people with Alzheimer’s disease are currently in progress or in the recruiting stage.

15. Migraine Headaches

Migraine headaches typically involve severe pain, sensitivity to light, and nausea. Some studies suggest migraine headache symptoms often improve in people who follow ketogenic diets.

One observational study reported a reduction in migraine frequency and pain medication use in people following a ketogenic diet for one month.

An interesting case study of two sisters following a cyclical ketogenic diet for weight loss reported that their migraine headaches disappeared during the 4-week ketogenic cycle but returned during the 8-week transition diet cycle.

However, high-quality studies are needed to confirm the results of these reports.

How Do Ketogenic Diets Promote Weight Loss

Here’s how ketogenic diets promote weight loss:

1. Higher protein intake. Some ketogenic diets lead to an increase in protein intake, which has many weight loss benefits.

2. Gluconeogenesis. Your body converts fat and protein into carbs for fuel. This process may burn many additional calories each day.

3. Appetite suppressant. Ketogenic diets help you feel full. This is supported by positive changes in hunger hormones, including leptin and ghrelin.

4. Improved insulin sensitivity. Ketogenic diets can drastically improve insulin sensitivity, which can help improve fuel utilization and metabolism.

5. Decreased fat storage. Some research suggests ketogenic diets may reduce lipogenesis, the process of converting sugar into fat. This is because excess carbs are stored as fat. When there’s a minimal intake of carbs, fat is used for energy.

6. Increased fat burning. Several studies have found that ketogenic diets may slightly increase the amount of fat you burn during rest, daily activity, and exercise, although more research is needed.

In these ways, a ketogenic diet can be effective in helping you lose weight. However, note that it’s important to ensure that you’re meeting your calorie needs when following the ketogenic diet. Cutting calories too much can slow your metabolism, making it harder to lose weight in the long run. Some experts also note that, while the keto diet may lead to weight loss in the short term, the loss is unlikely to continue. It can also be hard to follow the diet for a long time.

Possible Negative Side Effects of the Keto Diet

Drastic changes in eating patterns can lead to side effects beyond weight changes. For people following the keto diet, doing it incorrectly or for too long may increase the risk of side effects like kidney stones or nutrient deficiencies.

1. Dehydration

This type of diet can cause individuals to have water loss before fat loss. As a result, one of the possible early side effects of ketogenic diets is dehydration. Dehydration occurs when your body loses too much fluid. When you're dehydrated, you are losing more fluid than you're taking in. Some symptoms of dehydration can include:

- Changes in urine, like dark-colored urine

- Dizziness

- Dry mouth

- Increased thirst

- Tiredness

- Gastrointestinal Issues

Common side effects of a keto diet are gastrointestinal (GI) problems like constipation, diarrhea, nausea, or vomiting. Of those problems, diarrhea happens more frequently—potentially due to the body having difficulty absorbing the high-fat content of foods part of the diet.

2. Kidney Stones

The keto diet could lead to kidney stones, which are mineral-formed substances in your kidneys. One review found that, for people with kidney disease following keto, kidney stones can be more likely to occur because of the focus on animal-based foods and high-fat foods. The review also indicated that ketoacidosis may also be responsible for kidney stone formation due to decreased citrate and pH levels and increased calcium levels in the urine.

3. Reduced Athletic Performance

Athletes may consider the ketogenic diet helpful for weight loss and improved performance in their sport. However, researchers found that participants performed worse on high-intensity cycling and running tasks after four days on a ketogenic diet than those who'd spent four days on a high-carb diet.

4. The "Keto Flu"

For some people, going on the keto diet can lead to the keto flu. It consists of the following symptoms:

- Constipation

- Dizziness

- Exercise tolerance difficulties

- Fatigue

- Headache

- Insomnia

- Nausea or vomiting

You may minimize the effects of keto flu by drinking plenty of water and increasing electrolyte intake. Other helpful actions include slowly decreasing your carb intake and easing your way into the diet.

5. Vitamin and Mineral Deficiencies

Many fruits and vegetables may be limited or eliminated to keep carb intake low on the keto diet. Doing so may lead to a lower intake of important nutrients such as:59

- Calcium

- Fiber

- Iron

- Magnesium

- Potassium

- Various vitamins

Specifically, a person using the keto diet may also miss out on folate and thiamin as well as vitamins A, B6, B12, C, E, and K. These and other vitamins are essential for body functions and development related to bones, gums, metabolism, red blood cells, and more.10

6. Weight Regain

Due to the keto diet's level of restriction for eating, people may regain any lost weight when they return to their initial eating patterns. This is in part because it's difficult to follow long-term and sustain. Recommendations for the length of time to stay on the diet range from two to three weeks up to 12 months. If the keto diet is something you're interested in, talk with a dietitian for guidance.

Signs The Keto Diet Is Not Fit For You

Reasons the keto diet is just not for you:

1. The diet affects your relationship with food

The first step toward successful dieting is a healthy relationship with food. If you don't enjoy the food you are consuming it may not be able to benefit you properly.

2. You are eating too many cheat meals

Cheat meals during restrictive diets is okay. However, too many cheat meals can significantly lower the effectiveness of the diet. Too many cheat meals may also be a sign you are not fit for such a restrictive diet.

3. You feel sick

Although certain symptoms are normal for the keto diet. Continuation of symptoms such as nausea, dizziness, lethargy, etc. might mean the keto diet is not for you.

4. Irregularity is periods

The keto diet may cause irregularity in our menstrual cycles. This irregularity may even result in missed periods both of which are extremely bad for our bodies.

5. You are not losing enough weight

The keto diet is mentally straining and may cause various physical issues. A combination of both may not be the right thing for you if you are also not experiencing significant weight loss.

7 Reasons You Shouldn't Do the Keto Diet Long-Term

The keto diet has plenty of fans and there is evidence it can help with weight loss by increasing satiety. There may, however, be risks to following a ketogenic way for an extended period of time. Though researchers do not know for certain the long-term effects of the keto diet, there has been research done on the long-term effects of consuming high-fat, low-carb diets. 

1. Cutting out carbs long-term has been linked to heart rhythm problems

New research presented by the American College of Cardiology has linked low-carb diets to an increased risk of developing atrial fibrillation (AFib). The study compared the medical records of almost 14,000 people over 20 years and found that people who get a low percentage of their daily calories from grains, fruits, and starchy vegetables are significantly more at risk of developing AFib. This condition causes the heart to beat irregularly and puts sufferers at five times the typical risk of stroke and heart attack. Though the research does show a relationship between carb intake and AFib, it doesn't show clear cause and effect. More investigation is needed into whether cutting carbs can have a negative effect on your heart health.

2. Your ability to exercise might suffer

One of the central premises of the ketogenic diet is that switching the body's main energy source from carbohydrates to fat is a positive change. In reality, however, this benefit may depend on how active you are. Biologically, the body prefers to burn carbohydrates for fuel and store fat, especially during periods of physical activity. This is because it spends less energy burning carbs for fuel than it does burning fat. If you're supplying the body with inadequate amounts of carbohydrates, physical performance, and exercise ability can suffer as the body struggles to maintain energy needs while breaking down fat, explained Fine. This can make you feel sluggish during workouts and can mean the keto diet isn't a good long-term fit for athletes or people with highly physical jobs.

People with gallbladder problems should avoid eating high amounts of fat for long periods of time. The gallbladder stores and concentrates bile, which is made by the liver. Bile is essential for fat metabolism. A high-fat diet can aggravate existing gallbladder disease (GBD) and may increase a person's risk of developing GBD. Especially if your gallbladder has been surgically removed, you may have trouble digesting all the fat you eat on the keto diet. Weight gain, bloating, and other digestive discomforts would be the first signs you would notice with this. The symptoms of a poorly functioning gallbladder might not be evident until you increase your fat consumption. If you notice digestive problems after limiting carbs and increasing fat intake, it might be a sign that the keto diet isn't a good fit for you long-term.

3. Being keto long-term may lead to vitamin deficiencies

Followers of a strict keto regimen might opt out of consuming carbohydrate-rich fruits and vegetables in an effort to keep their carb counts within a ketogenic range. Unfortunately, focusing solely on limiting carbs can lead to vitamin deficiencies in the long run.The keto diet is often lacking in water-soluble vitamins and may result in deficiencies with long-term use. Those vitamins include all B vitamins, which are essential for the health of the nervous system and energy metabolism. Vitamin C is also water-soluble and is well-known to support the immune system and healthy skin and hair. Whole grains, beans, legumes, and fruits like bananas and oranges are rich in B and C vitamins but can be high in carbs. Lower-carb, vitamin-rich options include Brussels sprouts, spinach, broccoli, raspberries, and blueberries. If you're determined to stay on the keto diet long-term, you may also want to use vitamin supplements to make sure you're getting everything you need to stay healthy.

4. A long-term keto diet could have a negative impact on your gut and digestion

Many nutrient-dense and fiber-rich foods such as quinoa, beans, lentils, fruit, brown rice, and sweet potatoes are not permitted on a keto diet due to their higher carbohydrate content. For many people, excluding foods higher in fiber can lead to digestive issues like constipation and diarrhea. Additionally, restricting higher-carb foods like starchy vegetables and whole grains may not promote good gut health. Many of the plant-based foods limited on the keto diet are good sources of prebiotic fibers. Prebiotics feed our probiotics, the beneficial bacteria in our gut. This is essential for the health of our microbiome, which has been shown to be heavily involved in supporting our immune system and reducing inflammation.

5. Focusing on eating fat-rich foods might compromise your health long-term

All fats are not created equal. Unfortunately, some people may see the ketogenic diet's emphasis on high-fat foods as a free pass to adopt unhealthy eating habits, such as over-indulging in processed meats and saturated fats. Many people follow a keto diet without regard to the type of fat they are consuming. All fats are high in calories, but saturated fat and trans fat raise the "bad" LDL cholesterol in your blood and can cause plaque to build up in your arteries. People on the keto diet often don't make enough of an effort to eat fats that benefit brain and cardiovascular health or to choose fats that are unrefined or unprocessed. This can mean that sticking to a keto diet long-term can actually increase your risk of cardiovascular problems or high cholesterol if you're not eating the right kinds of foods. Rather than consuming large amounts of saturated fats such as butter, ghee, palm oil, coconut oil, and bacon fat, keto dieters might want to consider focusing on unsaturated fats such as those found in avocados, nuts, olive oil, and fish. When done correctly, there is evidence that following the keto diet may improve cardiovascular health.

6. You might not want to do the keto diet long-term if you have a history of pancreatitis or high triglycerides

The ketogenic diet typically involves replacing carbohydrates from low-fat sources like grains, fruits, and vegetables with greater amounts of fat from both plant and animal sources. This means that people who have medical conditions affected by fat intake should avoid following the keto diet, especially in the long term. High triglycerides circulating in the blood for a prolonged period of time can lead to acute pancreatitis. The high-fat keto diet is a known cause of acute pancreatitis because it causes an increase in circulating fats.

10 Signs and Symptoms that You're in Ketosis

Here are 10 common signs and symptoms of ketosis, both positive and negative.

1. Bad breath

Many people on keto and similar diets, like the Atkins diet, report that their breath takes on an unusual, fruity smell. Bad breath is actually a common side effect of reaching full ketosis. Elevated ketone levels cause bad breath. The specific culprit is acetone, a ketone that exits the body in your urine and breath. While this breath may be less than ideal for your social life, it can be a positive sign for your diet. Brushing your teeth several times per day or using sugar-free gum can resolve the issue. Check the nutrition label for carbs if you’re using gum or other alternatives like sugar-free drinks. These products may raise your blood sugar levels and reduce your ketone levels.

2. Weight loss

Keto diets, along with other low-carb diets, are highly effective for weight loss. As many weight loss studies have shown, you’ll likely experience both short- and long-term weight loss when switching to a keto diet. Fast weight loss can occur during the first week. While some people believe this to be fat loss, it’s primarily water weight. After the initial rapid drop in water weight, you should continue to lose body fat consistently as long as you stick to the diet and remain in a calorie deficit.

3. Increased ketones in the blood

One of the hallmarks of a keto diet is a reduction in blood sugar levels and an increase in ketones. As you progress into a keto diet, you’ll start to burn fat and ketones as your main fuel sources. The most reliable and accurate method of measuring ketosis is to measure your blood ketone levels using a specialized meter. This is the method used in most research studies. The meter measures your ketone levels by calculating the amount of beta-hydroxybutyrate (BHB) in your blood. This is one of the primary ketones present in the bloodstream. According to some experts on the keto diet, nutritional ketosis is defined as blood ketones equal to or above 0.5 millimolar (mM). The main downside of this test method is that it requires pricking your finger to draw blood. What’s more, test kits can be expensive. For this reason, most people will just perform one test per week or every other week.

4. Increased ketones in the breath or urine

Another way to measure blood ketone levels is a breath analyzer. It monitors acetone, one of the three main ketones in your blood during ketosis. This gives you an idea of your body’s ketone levels since more acetone leaves the body when you’re in nutritional ketosis. The use of acetone breath analyzers has been shown to be fairly accurate, though less accurate than the blood monitor method. You can also use special indicator strips to measure the presence of ketones in your urine daily. They can be a quick and cheap method to assess your ketone levels each day. However, they’re not considered very reliable.

5. Appetite suppression

Many people report decreased hunger while following a keto diet. The reasons why this happens are still being investigated. However, it’s been suggested that this hunger reduction may be due to alterations to your body’s hunger hormones, along with an increased intake of proteins. The ketones themselves may also affect your brain, helping to reduce appetite.

6. Increased focus and energy

People often report brain fog, tiredness, and feeling sick when starting a very low-carb diet. This is termed the “low carb flu” or “keto flu.” However, long-term keto dieters often report increased focus and energy. When you start a low-carb diet, your body must adapt to burning more fat for fuel instead of carbs. When you get into ketosis, a large part of the brain starts burning ketones instead of glucose. It can take a few days or weeks for this to start working properly. Ketones are an extremely potent fuel source for your brain. They have even been tested in a medical setting to treat brain diseases and conditions such as concussion and memory loss. Eliminating carbs can also help control and stabilize blood sugar levels. This may further increase focus and improve brain function.

7. Short-term fatigue

The initial switch to a keto diet can be one of the biggest issues for new dieters. Well-known side effects can include weakness and fatigue. These often cause people to quit the diet before they get into full ketosis and reap many of the long-term benefits. These side effects are natural. After several decades of running on a carb-heavy fuel system, your body is forced to adapt to a different system. As you might expect, this switch doesn’t happen overnight. To reduce fatigue during this switch, you may want to take electrolyte supplements. Electrolytes are often lost because of the rapid reduction in your body’s water content and the elimination of processed foods that may contain added salt. When adding these supplements, make sure to include sodium, potassium, and magnesium.

8. Short-term decreases in performance

As discussed above, removing carbs can lead to general tiredness at first. This includes an initial decrease in exercise performance. It’s primarily caused by the reduction in your muscles’ glycogen stores. They provide the main and most efficient fuel source for all forms of high-intensity exercise. After several weeks, many keto dieters report that their performance returns to normal. In certain types of ultra-endurance sports and events, a keto diet could even be beneficial. What’s more, there are further benefits — primarily an increased ability to burn more fat during exercise. One small yet famous study found that athletes who had switched to a keto diet burned as much as 230% more fat when they exercised compared to athletes who weren’t following this diet. While it’s unlikely that a keto diet can maximize performance for elite athletes, once you become fat-adapted, it should be sufficient for general exercise and recreational sports.

9. Digestive issues

A keto diet generally involves a major change in the foods you eat. Digestive issues such as constipation and diarrhea are common side effects in the beginning. Some of these issues should subside after the transition period, but it may be important to be mindful of different foods that may be causing digestive issues. Also, make sure to eat plenty of healthy low-carb veggies, which still contain plenty of fiber. Most importantly, don’t make the mistake of eating a diet that lacks diversity. Doing so may increase your risk of digestive issues and nutrient deficiencies.

10. Insomnia

One big issue for many keto dieters is sleep, especially when they first change their diet. A lot of people report insomnia or waking up at night when they first reduce their carbs drastically. However, this usually improves in a matter of weeks. Many long-term keto dieters claim that they sleep better than before after adapting to the diet.

How to Reach Ketosis Faster

Below are some practical tips that can help you achieve faster results on the keto diet:

1. Limit your daily carb intake to 20-50 grams, as this will help your body enter a state of ketosis and start burning fat for energy.

2. Consume more healthy fats and protein to help keep you full and satisfied throughout the day, which can also prevent overeating and cravings.

3. Stay hydrated by drinking plenty of water and aim to get enough sleep every night, as these are essential factors for weight loss and overall health. A rule of thumb suggests that an individual should consume an amount of water equal to half of their body weight in ounces each day. For instance, if someone weighs 160 pounds, they should aim to drink 80 ounces of water daily.

4. Incorporate regular exercise into your routine to help burn more calories, build muscle, and improve your metabolic health.

Sources:

KYH

The Art of Health

Food Insight

Healthline

Cleveland Clinic

Health

SHAPE

NDTV

VIP Surg

Eating Well

Cook Unity

HLC

The content herein is provided for general informational purposes only and is not a substitute for professional medical advice, diagnosis or treatment. Medical information changes constantly, and therefore the content on this website should not be assumed to be current, complete or exhaustive. Always seek the advice of your doctor before starting or changing treatment. If you think you may have a medical emergency, please call your doctor or 9-1-1 (in the United States) immediately.