Can the Keto Diet Improve Your Health? Science (and Di) Weigh In

Keto Diet Deep Dive: Benefits, Risks & the Science Behind the Hype

Ever wondered if the keto diet is your ultimate health hack? On this super short solo episode of Bodyholic with Di, we unravel the ketogenic diet's promises and pitfalls. Discover groundbreaking research from the British Journal of Nutrition and the Journal of Diabetic Medicine, revealing keto's impact on weight loss & blood sugar control. We even explore a 2008 Lancet study suggesting keto's potential for neurological conditions.

But it's not all sunshine & bulletproof coffee. We tackle the reality of keto flu, sustainability challenges, and nutritional trade-offs. Learn why this diet, despite its benefits, might not be for everyone.

Whether keto-curious or a seasoned dieter, this science-backed quickie equips you to make informed health choices. Tune in to Bodyholic with Di and transform your understanding of what keto can - or can't - do for you.

Keywords: keto diet, ketogenic diet, weight loss, blood sugar control, keto flu, health benefits, nutritional trade-offs, science-backed, Bodyholic with Di

Transcript

Di: 0:01

Welcome back, you, amazing truth seeker. So once in a while, I get a really good query. That's so good I just end up podcasting about it. So about a week ago, I was emailed regarding my take on the ketogenic diet. The ketogenic diet it's a dietary approach that really has captured the attention of health enthusiasts and weight loss seekers alike. So it's a high fat, low carb regimen that promises rapid weight loss, improved health markers and even potential therapeutic applications. But it's also it has been met with skepticism and a lot of concerns about its sustainability and its potential side effects.

Di: 0:58

So today we're going to go beyond the headlines and we're going to delve into the research to uncover the truth about keto, and you might find this very, very surprising. For those of you who know me, uh, you may have heard me talk about the keto in the past, or, um, you just, you just might, might've spoken to me about it. But today I'm diving in and giving you the full picture and, trust me, if you do know me, if you have heard me talk about it, it's not what you think. Bodyholic with D, your one-stop shop for science-backed well-being breakthroughs. Forget the fads, ditch the myths. We are here to get you on the fast track to feeling and looking fantastic. We are here to get you on the fast track to feeling and looking fantastic, so get ready to dive deep into the real deal on your health, happiness and everything in between. Let's go.

Di: 1:55

So what exactly is the ketogenic diet? At its core, the ketogenic diet is a dietary strategy that drastically reduces your carbohydrate intake, typically to less than 50 grams a day, and and it replaces those calories with fat. So this metabolic shift forces your body into a state called ketosis, where it starts using fat for fuel instead of glucose from carbs, and this process generates ketones, which actually can be measured in your blood or in your urine, and this is a measure that confirms you're actually in a state of ketosis. So I was diving into the research before I made any claims and talk too much. So there's a meta-analysis that was published in the British Journal of Nut nutrition in 2013 that examined 13 randomized control trials comparing low carbohydrate diets, including keto, to low fat diets, and the researchers found that individuals on low carb diets experienced greater weight loss than those on the low fat diets over a 12 month period and beyond weight loss. Keto has also shown promise in improving blood sugar control for people with type two diabetes. So there was a 2018 systematic review and meta-analysis that was published in the Journal of Diabetic Medicine concluded that very low carbohydrate, ketogenic diets can lead to significant reductions in A1C markers. It's a key marker of long-term blood sugar control. Okay, so and and and.

Di: 4:09

Keto's potential benefits even extend beyond the weight loss and beyond the diabetes management. There's there's a growing body of evidence suggesting that it may be may have therapeutic applications for neurological conditions like epilepsy. There was a randomized control trial published in the Lancet. This is a little uh, further back, this is 2008. They found that a ketogenic diet led to significant reduction in seizure frequency in children with drug resistant epilepsy. So these findings are really encouraging, right, it's, it's wow.

Di: 4:57

But it's also crucial to acknowledge that keto isn't without challenges, right? The? The initial transition into ketosis can be really really rough, with many people experiencing the so-called keto flu. This is a cluster of symptoms that include fatigue and headache and nausea and brain fog, and it's often attributed to electrolyte imbalances and dehydration. That can really occur as your body adapts to using ketones as fuel. And another concern is actually it's partially to do with this, but it's the long-term sustainability of keto. It's super restrictive. It requires careful planning, constant vigilance to ensure that you're staying within those carb limits. Social events, dining out even simple family meals, can just become a source of major stress, major anxiety. I've been there, um and also um. Severely restricting uh carbs also means cutting out many fruits and vegetables and whole grains, uh foods that are rich in essential vitamins, minerals and fiber, which can. So if you're not eating that, it can lead to nutrient deficiencies if it's not super carefully managed.

Di: 6:32

So basically, there's there's this debate about the potential impact of keto on health, also specifically on heart health. There are some studies that suggest it can improve certain heart disease risk factors, and then others talked about that it could increase LDL cholesterol that's the bad cholesterol. So here's what I think we need to emphasize the keto diet is not suitable for everyone. I think that's the bottom line. People with certain medical conditions like this is very specific pancreatic disease, liver problems or gallbladder issues need to avoid the keto diet. Pregnant women, breastfeeding women need to steer clear from the keto diet. So the verdict? I think the verdict is that the research paints a super complex picture and keto can be super effective for weight loss and it may offer a whole bunch of other benefits for certain medical conditions, but it's not a magic bullet. That's the bottom line.

Di: 7:46

My big issues are the restrictive nature, the potential side effects and the long-term sustainability. I think these are things that make it a less than ideal choice for most people, and and I mean there are plenty of other healthy, sustainable ways to achieve your health and fitness goals, let's face it without sacrificing enjoyment of food and life. Yeah, I think this concludes my dive into the ketogenic diet and I hope this exploration has shed light on both the potential benefits and the drawbacks of this super, super popular dietary approach. And, as always, I want to highly encourage you to consult with a qualified healthcare professional before making any significant changes to your diet or to your lifestyle. So that's a wrap. That's a wrap for today's episode. If you found this discussion helpful, then please share it with your friends and your family, people you love, and please don't forget to subscribe to Bodyholic with Dee for more evidence-based insights on all things health and fitness. You can reach out, you can email, you can DM and that's it. Until next time, stay curious and stay healthy and just keep loving your body. Bye.