When Does Doing Keto Make Sense?

The ketogenic diet is something many people use with great success for weight management, but what some people fail to realize is that the keto diet has several benefits that run deeper than simply trying to hit your physique goals.

For instance, when speaking with Hany Rambod, he mentioned how he’d successfully used the keto diet lately. He’s finding his energy levels are higher, his cognition has improved, and when checking his blood sugar levels, they’re more normalized.

But the question remains, “When does doing keto make sense?” Is this diet something everyone should try? Or is there a population that should stay away from this low-carb diet?

In this article, we’ll dive deeper into the situations where a ketogenic diet might be beneficial, its potential as an alternative to certain medications, and its effects on various health conditions beyond weight management.

Disclaimer: This article is for informational purposes only and is not meant to treat or diagnose any condition (this article is not medical advice). It is recommended that you speak with your doctor before starting any exercise program, changing your daily nutrition, or adding any supplements to your regimen.

Understanding the Keto Diet

Before we start unpacking when a keto diet might be appropriate, it’s important to first understand what the diet actually is. The ketogenic diet typically consists of:

· 70-80% of calories from fat

· 10-20% of calories from protein

· 5-10% of calories from carbohydrates

This macronutrient distribution aims to put you into a state of ketosis, where your body primarily burns fat for fuel instead of relying on carbohydrates. This metabolic shift can lead to various physiological changes and benefits that we will discuss shortly.

Keto as an Alternative to Medications

Keto is great at helping with blood sugar management, especially for those with diabetes. This section isn’t medical advice but rather explains how keto can provide individuals with the means to manage certain conditions better.

Blood Sugar Management and Diabetes

One area where the keto diet has shown promise is in blood sugar management, potentially serving as an alternative or complementary approach to medications like Ozempic (semaglutide) for some individuals.

Research has indicated that a very low-carbohydrate keto diet can lead to improved glycemic control in people with type 2 diabetes.

A study published in the journal Nutrition & Metabolism found that patients following a ketogenic diet for 24 weeks experienced significant reductions in HbA1c levels, a marker of long-term blood sugar control.

It’s important to note that while the ketogenic diet may help manage blood sugar levels, it should not be considered a replacement for prescribed medications without first speaking with your doctor. The keto diet’s effects on blood sugar can be significant, and close monitoring is necessary, especially for individuals on diabetes medications.

How Does Keto Improve Blood Sugar Levels?

The ketogenic diet’s effects on blood sugar management may be attributed to several factors:

1. Reduced carbohydrate intake: By drastically limiting carbohydrate consumption, the keto diet may naturally lead to lower blood glucose levels.

2. Improved insulin sensitivity: Shifting your body into ketosis may enhance insulin sensitivity, allowing your body to use insulin more effectively.

3. Decreased hepatic glucose production: The liver may produce less glucose when your body is in a state of ketosis.

4. Weight management: The keto diet often supports weight management, which can improve insulin sensitivity and blood sugar control. 

Beyond Weight Loss: Other Potential Benefits of Keto

While the ketogenic diet is often associated with weight management, research has explored its potential effects on various other health conditions. 

To preface this section, it’s crucial that you understand that this is not medical advice. We aren’t prescribing or treating any condition. We are simply showcasing what the research has shown with these conditions.

1. Cardiovascular Health

Some studies have suggested that a well-formulated ketogenic diet may have positive effects on cardiovascular risk factors. Very-low-carbohydrate ketogenic diets are associated with greater improvements in cardiovascular risk factors compared to low-fat diets.

Potential cardiovascular benefits observed in some studies include:

· Reduced triglycerides

· Increased HDL cholesterol (the “good” cholesterol)

· Improved blood pressure

2. Neurological Conditions

The keto diet was initially developed in the 1920s as a treatment for epilepsy in children. Since then, research has explored its potential effects on other neurological conditions:

1. Epilepsy: The diet remains a recognized treatment option for drug-resistant epilepsy in children and adults. A review published in the Cochrane Database of Systematic Reviews found that the diet may reduce seizure frequency in children and adolescents with drug-resistant epilepsy.

2. Alzheimer’s Disease: Some research has explored the potential of ketogenic diets in Alzheimer’s disease management. A small pilot study found that a ketogenic diet improved cognitive performance in individuals with mild cognitive impairment or early Alzheimer’s disease.

3. Parkinson’s Disease: Limited research has investigated the effects of ketogenic diets on Parkinson’s disease symptoms. A small pilot study discovered that a ketogenic diet improved motor and nonmotor symptoms in Parkinson’s disease patients.

4. Skin Health and Acne: Some individuals report improvements in skin health and acne while following a keto diet. The reasons you may experience these improvements include the following:

1. Reduced insulin levels: High insulin levels have been associated with increased acne severity. By reducing carbohydrate intake, the ketogenic diet may help lower insulin levels. 

2. Anti-inflammatory effects: The keto diet may have anti-inflammatory properties, which could potentially benefit skin health.

3. Altered gut microbiome: Changes in the gut microbiome induced by the ketogenic diet might influence skin health.

When Keto Might Make Sense

Considering the potential benefits discussed throughout this article, the keto diet might be worth considering in the following situations:

1. Blood Sugar Management: Individuals struggling with blood sugar control, prediabetes, or type 2 diabetes might want to consider trying the keto diet as a potential dietary method.

2. Weight Management Issues: For those who have struggled to manage their weight effectively with other dietary approaches.

3. Epilepsy Management: Individuals with drug-resistant epilepsy, particularly children, might want to explore the keto diet as a potential treatment option under a doctor’s supervision.

4. Metabolic Syndrome: People with multiple components of metabolic syndrome (such as high blood pressure, high blood sugar, abnormal cholesterol levels, and excess abdominal fat) might benefit from the metabolic changes induced by a ketogenic diet.

5. Neurological Conditions: Individuals with certain neurological conditions might consider the keto diet as a complementary approach to their current treatment plan.

6. Insulin Resistance: Those with insulin resistance might find the low-carbohydrate nature of the ketogenic diet helpful in managing their condition.

Important Things You Should Consider

While the keto diet has many benefits, it’s crucial to approach it with caution and awareness. Below are some things you need to consider:

1. Doctor Supervision: Anyone considering the keto diet, especially those with pre-existing health conditions or taking medications, should consult with their doctor before starting.

2. Nutrient Deficiencies: The diet’s restrictive nature can potentially lead to nutrient deficiencies if not carefully planned. Working with a registered dietitian can help ensure nutritional adequacy.

3. Side Effects: Some people experience side effects, such as the “keto flu” when starting a keto diet. The side effects can include fatigue, headaches, and digestive issues.

4. Sustainability: The ketogenic diet can be challenging to maintain long-term for some individuals due to its restrictive nature.

5. Individual Variability: Your response to the ketogenic diet can drastically vary from person to person. What works for your friend or family member may not work for you.

6. Long-term Effects: More research is needed to fully understand the long-term effects of following the keto diet.

Going Keto May Be the Right Move for You

The keto diet seems to work exceptionally well as a blood sugar and weight management tool. Will it work for everyone? No. Does it work for most people? Yes. 

You truly have nothing to lose by giving it a try under your doctor’s supervision. But more times than not, the majority of the people following the keto diet find some sort of benefit they experience by following it.

That said, if you are worried about not getting in all of your micronutrients from the keto diet, we have you covered with a high-potency multivitamin and greens product.

Hany himself has found the keto diet to work wonders for him and utilizes his own Evogen Nutrition supplements to fill in any nutritional gaps he feels he may have as well as leveraging the always delicious IsoJect after his workouts.

If your doctor gives you the green light, I’d say give keto a try and see what benefits you experience.