Is keto diet good for cholesterol?

People who follow the ketogenic, or keto, diet eat high amounts of fat, moderate amounts of protein, and minimal amounts of carbohydrates. Some evidence suggests that following this diet can affect cholesterol levels.

Specifically, the keto diet’s daily allowances for fat, protein, and carbohydrates are as follows:
• fat: 55–60% of the day’s total macronutrients
• protein: 30–35%
• carbohydrates: 5–10%

Some studies suggest that the keto diet can lower levels of high density lipoprotein (HDL), or “good,” cholesterol but raise levels of low density lipoprotein (LDL), or “bad,” cholesterol. For this reason, the keto diet may not be appropriate for everyone.

For example, healthcare professionals may advise that people with high cholesterol do not follow the keto diet.

In this article, learn more about the keto diet and its effects on cholesterol. We also describe safety considerations.

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What does the research say?

Eating a keto diet may affect cholesterol levels.

An older study in the Annals of Internal Medicine divided participants into a keto diet group and a low fat diet group.

Throughout the study, people in both groups lost more fat mass than fat free mass. Their LDL cholesterol levels did not change, however.
Those in the keto diet group lost more weight, had more significant reductions in triglyceride levels, and had higher HDL cholesterol levels. HDL levels tend to rise when people replace carbohydrates with saturated, monounsaturated, and polyunsaturated fats.

It is important to note that the researchers only followed the participants for 6 months. As a result, it is not clear whether or how their cholesterol levels changed later on.

The authors mention that in previous studies, researchers have found conflicting results.

For example, they refer to one study in which participants who had followed the keto diet for 2 months experienced an average rise in LDL cholesterol levels of 0.62 millimoles per liter (mmol/L). Another study showed a decrease of 0.26 mmol/L in LDL cholesterol levels after 6 months.

A further study monitored people who had followed either the keto diet or a low fat diet for 1 year.

This was a follow-up study to a previous project. The results of the earlier study had suggested that the keto diet leads to more weight loss and healthier cholesterol levels in people with obesity after 6 months.

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The researchers note that after 1 year, participants following the keto diet still had lower triglyceride levels and higher HDL cholesterol levels than those following the low fat diet. They also found that people in both groups lost the same amount of weight, on average.

However, given that all the participants in these studies had obesity, the results may not apply to people without it.

More recent research has continued to arrive at conflicting results. Research from 2016 observed a rise in LDL cholesterol and a decrease in HDL cholesterol linked with the keto diet.

A paper from 2018 reports the opposite, suggesting that the keto diet could raise HDL cholesterol levels.

Some people following the keto diet may experience:
• weakness
• headaches
• constipation
• muscle cramps
• blood pressure changes
• the keto flu

The keto flu is a collection of minor, short term symptoms that some people experience when they start the keto diet. These symptoms include:
• nausea
• vomiting
• headache
• fatigue
• dizziness
• sleeplessness
• difficulty tolerating exercise
• constipation
Safety considerations
Several studies have suggested that the keto diet can affect cholesterol levels.

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When people consume low amounts of carbohydrates, the liver produces fewer triglycerides, which may be involved in raising HDL cholesterol levels.

However, the keto diet may raise LDL cholesterol levels in some people. As a result, the diet may not be appropriate for everyone.
It may not be suitable, for example, for people with fat induced lipemia. This condition leads to very high levels of fat in the blood.
If a person with fat induced lipemia follows the keto diet, their triglyceride levels may continue to rise, which may result in pancreatitis. Generally, people with lipemia must follow a low fat diet.
People who want to lose weight should speak with a doctor to identify a suitable diet.

When considering recommending the keto diet, doctors must weigh the risks with the potential benefits, which can include rapid weight loss, reduced triglyceride levels, and increased HDL cholesterol levels.

The importance of ongoing monitoring

People who follow the keto diet should consult their doctors to arrange frequent monitoring of blood cholesterol and triglyceride levels.
If a doctor notices that LDL cholesterol levels are rising, the diet may no longer be appropriate.

People with high levels of fats, such as cholesterol and triglycerides, in their blood have an increased risk of developing cardiovascular disease.
People with high cholesterol should adopt a lifestyle that reduces these levels. This is because high cholesterol is associated with cardiovascular disease.

The keto diet emphasizes high amounts of fat, but not all fats have equal value. For example, replacing saturated fats with unsaturated fats is associated with a lower risk of cardiovascular disease, according to the 2015–2020 Dietary Guidelines for Americans.

Saturated fats occur in foods such as cookies, cakes, and other snacks. Coconut oil, butter, and ghee contain high levels of saturated fats, whereas extra virgin olive oil and margarine are higher in monounsaturated and polyunsaturated fats.

Fish — such as salmon, tuna, and cod — can be an excellent source of protein, and they contain unsaturated fat, such as omega-3 fatty acids, which can be beneficial for the body.

People with high cholesterol who follow the keto diet can snack on certain nuts and seeds that are generally low in carbs and rich in fiber and protein. Chia seeds have a higher content of polyunsaturated fats.
Vegetables, fruits, and legumes are excellent sources of nutrition. However, anyone following the keto diet should be aware of the carbohydrate contents of these foods.

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People on the keto diet can consume milk and products containing it, but they may want to choose low fat versions if they have high cholesterol.

Summary

Some studies suggest that following the keto diet is an effective and rapid way to lose weight.

However, people may find the keto diet difficult to follow. In this case, they may wish to consult a doctor or dietitian.

Studies have indicated that the keto diet results in significant weight loss among people with obesity. However, researchers must study the diet further to determine the long term health consequences.

What is keto diet? Why it’s good for you?

Recently, many of my patients have been asking about a ketogenic diet. Is a ketogenic diet safe? Would you recommend it? Despite the recent hype, a ketogenic diet is not something new. In medicine, we have been using it for almost 100 years to treat drug-resistant epilepsy, especially in children. In the 1970s, Dr. Atkins popularized his very-low-carbohydrate diet for weight loss that began with a very strict two-week ketogenic phase. Over the years, other fad diets incorporated a similar approach for weight loss.

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What is a ketogenic (keto) diet?

In essence, it is a diet that causes the body to release ketones into the bloodstream. Most cells prefer to use blood sugar, which comes from carbohydrates, as the body’s main source of energy. In the absence of circulating blood sugar from food, we start breaking down stored fat into molecules called ketone bodies (the process is called ketosis). Once you reach ketosis, most cells will use ketone bodies to generate energy until we start eating carbohydrates again. The shift, from using circulating glucose to breaking down stored fat as a source of energy, usually happens over two to four days of eating fewer than 20 to 50 grams of carbohydrates per day. Keep in mind that this is a highly individualized process, and some people need a more restricted diet to start producing enough ketones.

Because it lacks carbohydrates, a ketogenic diet is rich in proteins and fats. It typically includes plenty of meats, eggs, processed meats, sausages, cheeses, fish, nuts, butter, oils, seeds, and fibrous vegetables. Because it is so restrictive, it is really hard to follow over the long run. Carbohydrates normally account for at least 50% of the typical American diet. One of the main criticisms of this diet is that many people tend to eat too much protein and poor-quality fats from processed foods, with very few fruits and vegetables. Patients with kidney disease need to be cautious because this diet could worsen their condition. Additionally, some patients may feel a little tired in the beginning, while some may have bad breath, nausea, vomiting, constipation, and sleep problems.

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Is a ketogenic diet healthy?

We have solid evidence showing that a ketogenic diet reduces seizures in children, sometimes as effectively as medication. Because of these neuroprotective effects, questions have been raised about the possible benefits for other brain disorders such as Parkinson’s, Alzheimer’s, multiple sclerosis, sleep disorders, autism, and even brain cancer. However, there are no human studies to support recommending ketosis to treat these conditions.

Weight loss is the primary reason my patients use the ketogenic diet. Previous research shows good evidence of a faster weight loss when patients go on a ketogenic or very low carbohydrate diet compared to participants on a more traditional low-fat diet, or even a Mediterranean diet. However, that difference in weight loss seems to disappear over time.

A ketogenic diet also has been shown to improve blood sugar control for patients with type 2 diabetes, at least in the short term. There is even more controversy when we consider the effect on cholesterol levels. A few studies show some patients have increase in cholesterol levels in the beginning, only to see cholesterol fall a few months later. However, there is no long-term research analyzing its effects over time on diabetes and high cholesterol.

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Key takeaways from a ketogenic diet review?

A ketogenic diet could be an interesting alternative to treat certain conditions, and may accelerate weight loss. But it is hard to follow and it can be heavy on red meat and other fatty, processed, and salty foods that are notoriously unhealthy. We also do not know much about its long-term effects, probably because it’s so hard to stick with that people can’t eat this way for a long time. It is also important to remember that “yo-yo diets” that lead to rapid weight loss fluctuation are associated with increased mortality. Instead of engaging in the next popular diet that would last only a few weeks to months (for most people that includes a ketogenic diet), try to embrace change that is sustainable over the long term. A balanced, unprocessed diet, rich in very colorful fruits and vegetables, lean meats, fish, whole grains, nuts, seeds, olive oil, and lots of water seems to have the best evidence for a long, healthier, vibrant life.

The diet works by depleting the body of its sugar reserves. As a result, it will start to break down fat for energy. This results in the production of molecules called ketones that the body uses for fuel. When the body burns fats, it can also lead to weight loss.

There are several types of keto diet, including the Standard Ketogenic Diet and the Cyclical Ketogenic Diet.

In this article, we explain the benefits of the keto diet, as well as its risks.

1. Supports weight loss

The keto diet may help a person lose weight.
The ketogenic diet may help promote weight loss in several ways, including boosting metabolism and reducing appetite.

Ketogenic diets consist of foods that fill a person up and may reduce hunger-stimulating hormones. For these reasons, following a keto diet may reduce appetite and promote weight loss.

In a 2013 meta-analysis of 13 different randomized controlled trials, researchers found that people following ketogenic diets lost 2 pounds (lbs) more than those following low fat diets over 1 year.

Similarly, another review of 11 studies demonstrated that people following a ketogenic diet lost 5 lbs more than those following low-fat diets after 6 months.

Here, learn about the difference between a keto and Atkins diet plan.

2. Improves acne

Acne has several different causes and may have links to diet and blood sugar in some people.

Eating a diet high in processed and refined carbohydrates may alter the balance of gut bacteria and cause blood sugar to rise and fall significantly, both of which can adversely affect skin health.
According to a 2012 study, by decreasing carb intake, a ketogenic diet could reduce acne symptoms in some people.

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3. May reduce risk of certain cancers

Researchers have examined the effects of the ketogenic diet in helping prevent or even treat certain cancers.

One study found that the ketogenic diet may be a safe and suitable complementary treatment to use alongside chemotherapy and radiation therapy in people with certain cancers. This is because it would cause more oxidative stress in cancer cells than in normal cells, causing them to die.

A more recent study from 2018 suggests that because the ketogenic diet reduces blood sugar, it could also lower the risk of insulin complications. Insulin is a hormone that controls blood sugar that may have links to some cancers.

Although some research indicates that the ketogenic diet may have some benefit in cancer treatment, studies in this area are limited. Researchers need to carry out more studies to fully understand the potential benefits of the ketogenic diet in cancer prevention and treatment.

Beginners Guide to Keto Diet

Thanks to Silicon Valley trendsetters, actors, and health sites the keto diet has gained tremendous popularity.

But this is for a reason as the keto diet is more than merely a quick way to lose weight:
• It lowers blood sugar
• It burns the excess body fat without cravings
• It helps to relieve diseases like type 2 diabetes
• It acts as a natural nootropic and gives a mental edge
Keto diet has always been around, but thanks to its popularity it’s often advertised as a fad and a weight loss wonder without understanding how and why it works.

There’s a lot of competing and contradictory information out there with all the cheap sales pages trying to sell you the next fat loss pill.

It can be tough to cut through the hype.

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That’s why I created this detailed beginners guide to the keto diet - where I will cover everything keto from A to Z, and show you the science behind it.

PS! At the end you will also find a quick start guide on “how to get started” and dead simple keto meal plan to enter ketosis in no time.
Lets “keto” in.

Keto Diet 101

What is the Keto Diet?

The ketogenic diet is, by definition, a low-carbohydrate, moderate-protein, and high-fat diet. The term "ketogenic" means "to generate ketones." So, the ketogenic diet is a ketone-generating diet. This is what sets it apart from all other low-carb diets.
• In the clinical setting, this diet is used as an epilepsy remedy. Outside the clinical setting, it is a popular weight-loss and health-promoting eating plan.

• Researchers are studying the potentials of this diet beyond seizure control, and, so far, the results seem promising .
The metabolic state of enhanced ketone generating on a ketogenic diet is called nutritional ketosis. This metabolic state can only happen when you restrict carbohydrates to fewer than 50g per day and keep your protein intake moderate.

Being in ketosis comes with a plethora of well-documented health benefits like epilepsy control mentioned earlier but also weight-loss, diabetes control, cancer-fighting, brain health, and more .

8 Types of Keto Diets

When talking about keto, most refer to a popularized standard version or the original version designed by Dr. Wilder. There are, however, many other versions, some used in the clinical setting, others outside it.

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Keto diets in clinical use

• Classical Ketogenic Diet (CKD) - This is the original version developed in the 1920s. It has a 4:1 or 3:1 ratio of fat to protein and carbs. On the CKD, 90% of calories come from fat, 6% from protein, and 4% from carbs. CKD is also highly individualized.
• MCT Ketogenic Diet - The MCT keto diet was developed in the 1970s. This version is supplemented with MCT oil since MCTs produce ketones more easily than other fats, allowing for greater intake of carbs and protein.
• Modified Atkins Diet (MAD) - A modified version of Atkins used to treat epilepsy, MAD is less restrictive than classical keto, allowing for unlimited amounts of protein and fat. It is also less strict about food measuring and recipes.
• Low Glycemic Index Treatment (LGIT) - Another diet used to treat epilepsy, the LGIT allows for more carbohydrates than classical keto (40-60g). However, all carbs need to be low-GI.
Keto diets in popular use
• Standard Ketogenic Diet (SKD) - Not to be confused with classical keto, this popular keto version is what most people today follow. It is based on a macronutrient ratio that is roughly 75% fat, 20% protein, and 5% carbs.
• Cyclical ketogenic diet (CKD) - Popular among athletes and people struggling with carb restriction, the CKD involves cycling between the SKD and periods of higher-carb refeeds. Usually, it involves following the SKD for 5-6 days and carb refeeds on days 6 and/or 7.
• Targeted ketogenic diet (TKD) - On the TKD, you target the time you eat carbs, and this is usually around workouts. However, your daily allowance is the same as on the SKD.
• High-protein ketogenic diet - Everything is the same as standard keto but with more protein, usually making up 35% of daily calories. This version is best for bodybuilders.

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Keto Macronutrients

The keto macronutrient ratio is the cornerstone of the keto diet. It is the ratio of grams of fat to grams of carbohydrate plus protein. The higher this ratio, the greater the degree of ketosis.

Typically, this ratio is either 4:1 or 3:1. The macronutrient ratio of a keto diet is also broken down as follows: 5-10% carbs, 15-30% protein, and 60-75% fat.

No matter how many calories you eat, your net carb intake always needs to be below 50g per day, and ideally 20g per day. Net carbs are grams of total carbs minus grams of fiber.

The reason we calculate net rather than total carbs is that net carbs have an effect on blood glucose.

Moderate protein intake is another caveat of the keto ratio. Your body converts dietary protein into glucose when you restrict carbs to prevent low blood sugar levels. However, too much of protein can raise your blood sugar high enough to prevent ketosis .

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A higher macros ratio will give you quicker and greater results, but it will also cause greater side effects and make the diet difficult to follow. For long-term success and sustainability, a moderate ketogenic ratio works best.

Should you try keto diet?

The ketogenic diet is currently one of the hottest weight-loss plans around. It involves consuming very few carbohydrates—typically  20 grams (about the amount in a small banana) to 50 grams (about the amount in 1½ cups of cooked penne pasta) per day—and getting 70 percent or more of your calories from fats.

But can eating so much fat really help you lose weight? And even if it does, are there risks that might outweigh the benefits? According to Carol Kirkpatrick, Ph.D., M.P.H., clinical associate professor and director of the Idaho State University Wellness Center, there’s still a lot we don’t know about this diet. “We just don’t have evidence to say that it's a ‘safe’ dietary pattern to follow long term,” she says. Here's what you need to know.

What Happens to Your Body

The premise behind the keto diet is that it forces your body to draw energy from the fat in the foods you eat and from stored body fat rather than from carbohydrates.

Usually, your body converts the carbohydrates you eat into glucose, its preferred source of fuel. Your brain, the most active organ in your body, consumes about two-thirds of the glucose you produce, and the rest is used by your other organs, muscles, and cells.

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more on diets

The Truth About Low-Carb Diets for Weight Loss
The Truth About Intermittent Fasting for Weight Loss
The Truth About the Mediterranean Diet for Weight Loss
The Truth About Gluten-Free Diets for Weight Loss
The Truth About Nutrigenomics for Weight Loss

At very low levels of carbohydrate intake, however, your body can’t make much glucose, and your liver begins to convert fatty acids into substances called ketone bodies. The ketone bodies provide an alternative source of energy for your brain and other cells.

You may think of the keto diet as a new trend, but it has actually been around for almost 100 years. Its original purpose wasn’t weight loss, though, but to control epileptic seizures before medications for epilepsy were developed.

Although scientists aren’t completely sure why the diet reduces seizures, even today it's an option for treating epilepsy in children and adults, says Kelly Roehl, M.S., R.D.N., an advanced-level dietitian and instructor at Rush University Medical Center who works with patients to manage epilepsy, other neurologic disorders, and weight.

What You Eat on a Keto Diet

Typically, the few carbs you eat on a keto diet come from non-starchy vegetables. Roehl says that a meal plan for her clients might include:

• For breakfast, a scrambled egg cooked with butter, heavy cream, feta cheese, spinach, and mushrooms.
• For lunch, a salad made with leafy greens, avocado, a hard-boiled egg, bacon, and crumbled or shredded cheese, dressed with olive oil and red wine vinegar.
• For dinner, spiralized zucchini “pasta” and baked chicken topped with an Alfredo sauce made with heavy cream and Parmesan cheese, or an olive oil and pesto dressing.
• For snacks, almonds, celery and cream cheese, or plain 4% fat Greek yogurt and fresh strawberries.

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Keto’s Effect on Your Health

Research suggests that people who follow a keto diet do drop pounds. A 2013 analysis published in the British Journal of Nutrition (BJN) that evaluated 13 studies found that people who adhered to it lost more weight than those who followed a low-fat diet, at least in the short term. And Roehl notes that her patients who follow the diet for epilepsy tend to lose weight as a side effect.

But following this highly restricted form of a low-carb diet may not be worth it for most people. For one thing, some carbohydrates—especially fruits, vegetables, beans, and whole grains—are important parts of a healthy diet and are known to reduce the risk of a number of chronic diseases.

A "well-formulated" keto diet can be effective for obesity and type 2 diabetes control, and can even be used as a first treatment option for these conditions, says David Ludwig, M.D., a professor of pediatrics at the Harvard Medical School and a professor of nutrition at the Harvard T.H. Chan School of Public Health. He notes that more research is needed to determine effects on LDL ("bad") cholesterol levels and whether there are some people, such as pregnant women, who shouldn't follow this eating pattern.

Still, the keto diet can be hard to stick to and many people “may not need to go to that extreme to get the benefits,” Ludwig says. Some evidence suggests keto may not be better than other diets for long-term weight loss. According to a recent scientific statement about carb-restricted diets from the National Lipids Association published in the Journal of Clinical Lipidology, very-low-carb diets led to more weight loss than low-fat diets in the short term (about six months), but only when both diet plans also severely restricted calories. And beyond six months, “that difference was essentially gone,” according to Kirkpatrick, who is the lead author of the report, and the two types of diets produced similar results.

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The analysis also noted that the initial weight loss from low- and very-low-carb diets appears to be primarily due to loss of body water, and that restricting carbohydrates appears to result in greater loss of lean body mass—meaning muscle—as opposed to loss of fat mass.
The keto diet also has a number of drawbacks. For example, in the BJN study, people who followed the diet had increased LDL cholesterol, the kind of cholesterol that leads to a buildup of plaque in your arteries and can raise your risk of cardiovascular disease.

Feeling foggy or lethargic is common during the first few weeks of following the plan, a result of significantly reducing glucose (which fuels the brain and muscles). It takes a few days for the body to switch over to using ketones for energy.

You may also be more prone to dehydration and electrolyte imbalances, because following a keto diet can cause your body to excrete more water than you otherwise would. There’s an increased risk of kidney stones, and, like other low-carb diets, the keto plan may cause bad breath, constipation, and headaches.

More serious: Scientists have documented several cases in which a condition called ketoacidosis occurred as a result of a very-low-carb diet. In ketoacidosis, the body produces more ketones than it can use for energy, and they build up in the blood, becoming toxic. If untreated, ketoacidosis can cause heart attacks, kidney failure, or fluid buildup in the brain.

The long-term effects of the keto diet aren’t clear. The fact that the body can derive energy from ketones is an evolutionary adaptation that helps people survive during periods of starvation, when glucose isn’t available to power the brain, points out Charlotte Vallaeys, M.S. a nutritionist and a senior food and nutrition policy analyst for Consumer Reports.

“We don’t yet know the impact of keeping the body in that state over long periods of time,” she says.

Is Keto Right for Anyone?

The keto diet has a good track record for helping children and adults with epilepsy, Roehl says. A 2016 analysis by the independent Cochrane Collaboration found that it stopped seizures in about half of those on it after 3 months.

Some experts believe a keto diet may be useful in controlling blood sugar levels in people with type 2 diabetes. This makes sense, according to Kirkpatrick. “Carbohydrate directly impacts glucose [blood sugar] levels,” she says. And diabetes disrupts the body’s normal processing of glucose. However, the National Lipids Association review found that while a low-carb diet may help reduce the need for diabetes medication, it didn’t have to be as low in carbs as what would be considered a keto level. What’s missing, Kirkpatrick says, are studies to illuminate how low carb intake needs to go for people with diabetes to get maximum benefit.

For epilepsy and diabetes, says Vallaeys, it’s best to think of keto as a medical diet—one that you shouldn’t take on without supervision from a healthcare provider experienced with it, who can help you avoid unpleasant or even dangerous side effects.

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A Healthier Way to Lose Weight

Carbohydrates as a group shouldn't be vilified, Vallaeys says. A healthy diet includes minimally processed whole grains, legumes, fruit, and vegetables. But it does make sense to cut back on or even eliminate certain carbs—refined grains and added sugars—and highly processed foods for weight loss and your overall health.

“Eliminating processed carbohydrates has many benefits and no risks,” Ludwig says. Refined carbs, such as white flour and sugar, lack nutrients and fiber. And those, along with starchy processed foods such as some breads, cereals, and chips, have been linked to an increased risk of heart disease, type 2 diabetes, and weight gain.
Kirkpatrick agrees. “If there was one step we could take for improving our health and promoting success with managing weight, I think just switching to less processed foods would be beneficial,” she says.
A diet that includes a moderate amount of healthy carbs is likely the best way to go, according to a study published in 2018 in Lancet Public Health. The researchers looked at the diet patterns and death rates in more than 430,000 people over a 25-year period. They found that people who ate a lot of carbohydrates (more than 70 percent of daily calories) as well as those who ate very little (less than 40 percent of calories) had shorter life spans than those who consumed a moderate amount. The sweet spot was 50 to 55 percent of calories from carbs, which is 250 to 275 grams of carbohydrates for someone eating 2,000 calories a day.

But if you do decide to replace some of the carbohydrates you eat with fat, it is crucial that you choose the right types. In the study, low-carb diets were linked with a higher risk of death during the study period if people swapped carbs for animal-based fats and protein. But those who replaced carbs with fat and protein from plants—such as avocados, olive oil, nuts, and seeds—had a lower risk of dying.

Beginners guide to keto and weight loss

The ketogenic diet is a low carb, moderate protein, and high fat diet which puts the body into a metabolic state known as ketosis.
When your body is in a state of ketosis, the liver produces ketones which become the main energy source for the body.

The ketogenic diet is also referred to as keto (key-toe) diet, low carb diet, and low carb high fat (LCHF).

What Is a Ketogenic Diet?

As already mentioned the ketogenic diet is a low-carb, moderate protein, and high fat diet.

However, what does that mean? Do you sit around drink lard and chewing on jerky all day?

Not at all. In fact, there are so many awesome keto recipes that you'll find yourself wondering what's the difference between the ketogenic diet and just eating normally.

Essentially, with keto, you're cutting out the carbs. That means you're losing breads, pasta and rice in the traditional sense. There are subsitutions to all of these that absolutely rock.

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For example, check out these keto breads. They look amazing!
When you're able to drastically reduce the amount of carbs you bring into your body and replace it with fat, it helps to put your body into a state of ketosis.

But why is it important to reduce the carbs?

Fat Burner vs Sugar Burner

Because it completely reverses how your body functions (in a good way) along with changing how you view nutrition.

It's based around the premise that your body was designed to run more efficiently as a fat burner than a sugar burner.

When you eat something that is high in carbs (that yummy donut), your body will produce glucose and insulin.

• Glucose is the easiest molecule for your body to convert and use as energy so that is why it's the preferred energy source for your body.
• Insulin is produced to process the glucose in your bloodstream by transporting it around your body.

This sounds pretty efficient, right? The problem with this is that when glucose is used as a primary energy source, fats are not needed for energy and therefore are stored.

With the average person's diet, glucose is the main energy source.
This initially doesn't seem like a problem until you realize that the body can't store that much glucose. This becomes an issue for you because the extra glucose gets converted into fat which is then stored.
Because your body uses glucose as it's main energy source the glucose that is converted into fat doesn't get used.

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When your body runs out of glucose it tells your brain you need more so you end up reaching for a quick snack like a candy bar or some chips.
You can begin to see how this cycle leads to building up a body that you don't really want.

So what's the alternative?

Become a fat burner instead of a sugar burner.

When you lower your intake of carbs, the body begins to look for an alternative energy source and your body enters a metabolic state known as ketosis.

Ketosis is a natural process and makes perfect sense when you think about the human body.

You've probably heard of the fact that you can go weeks without food but only a couple of days without water.

The reason for this is ketosis. Most people, for better or for worse, have enough fat stored on them to fuel their body for a while.
When your body is in a state of ketosis, it produces ketones. Ketones occur from the breakdown of fat in the liver.

You might be thinking why isn't the body constantly breakdown fats in the liver? Well, when your body is producing insulin, the insulin prevents the fat cells from entering the bloodstream so they stay stored in the body.

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When you lower your carb intake, glucose levels, along with blood sugar levels, drop which in turn lowers insulin levels.

This allows the fat cells to release the water they are storing (it's why you first see a drop in water weight) and then the fat cells are able to enter the bloodstream and head to the liver.

This is the end goal of the keto diet. You don't enter ketosis by starving your body. You enter ketosis by starving your body of carbohydrates.
When your body is producing optimal ketone levels you begin to notice many healh, weight loss, physical and mental performance benefits.
All of these benefits are why we help people with the ketogenic diet in our Keto Bootstrap program.

Benefits of a Ketogenic Diet

When people say that the keto diet changed their life they are not exaggerating.

When you decide to switch over to the ketogenic diet, you quickly realize that it is more than just a diet.

It's a completely new lifestyle that offers numerous benefits.

Weight Loss

Most people look into a specific diet to lose weight and the keto diet is one of the most effective ways to lose weight in a healthy manner.
Because the ketogenic diet is using body fat as an energy source, your body will begin to burn the unwanted fat causing obvious weight loss benefits.

On keto, your insulin (the fat storing hormone) levels drop which allows your fat cells to travel to the liver and get converted into ketones.
Your body effectively becomes a fat burning machine.

Control Blood Sugar

Unfortunately, many people suffer from diabetes which is caused by your body's inability to handle insulin.

Keto naturally lowers blood sugar levels due to not eating as many carbs so your body can't produce glucose.

Keto has been shown to have huge benefits for people that are pre-diabetic or have Type II diabetes.

Because the ketogenic diet helps you to maintain more consistent blood sugar levels you find that you have more control of your everyday life while on keto.

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Mental Focus

This is one of those benefits that has to be experienced.
You can't understand how cloudy carbs make your thinking until you can ween yourself off of them.

When on the ketogenic diet you experience increased mental performance.

In fact, many people partake in keto simply for this reason.
The reason why you experience an increase in mental performance is that ketones are a great fuel source for your brain.

The increase in fatty acids has a huge impact in brain function.

Increase in Energy

You've already learned that keto helps your body turn fat into an energy source.

But, did you know that this helps to increase your energy levels?
Because your body can only store so much glucose, when it runs out it means your body has run out of fuel (energy) and it needs more.
Carbs also cause spikes in blood sugar levels and when those levels drop you experience a crash.

Keto helps to provide your body with a more reliable energy source allowing you to feel more energized throughout the day.

Better Appetite Control

When eating a diet that is heavy in carbs you can often find yourself hungry a lot sooner than you expected after eating a meal.
Because fats are more naturally satisfying they end up leaving our bodies in a satiated state for much longer.

That means no more random cravings along with feeling like you're going to collapse if you don't get something in you immediately.

Epilepsy

Keto has been used to treat epilepsy since the early 1900s. It's still one of the most widely used treatments for children suffering from uncontrolled epilepsy today.

A big benefit of the ketogenic diet for people that suffer from epilepsy is that it allows them to take fewer medications which is always a good thing.

Cholesterol & Blood Pressure

The ketogenic diet has been shown to improve triglyceride levels and cholesterol levels.

The benefit?

Less toxic buildup in the arteries allowing blood to flow throughout your body as it should.

Low carb, high fat diets show a dramatic increase in HDL (good cholesterol) and a decrease in LDL (bad cholesterol).
Studies have shown that low-carb diets show better improvement in blood pressure over other diets.

Because some blood pressure issues are associated with excess weight, the keto diet is an obvious warrior against these issues due to its natural weight loss.

How Exercise will help you on the Keto Diet?

The well-known formula of eating less and exercising more to lose weight is outdated, untrue and unsustainable.

What you eat matters, and the ketogenic diet is one of the tools for weight loss where this is most prominently visible.

Exercise promotes lean muscle building, greater bone strength and improved stamina and stability. Exercise also uses up your glycogen stores, helping you get into ketosis faster. So look at exercise as tool to achieve these benefits rather than solely to lose weight.

4 Types of Exercise in Ketosis

• Aerobic exercises: Cardio. Lasts over three minutes to raise your heart rate. Lower intensity, steady-state cardio is fat burning, making it very friendly for the keto dieter.
• Anaerobic exercises: HIIT or weight training to build muscle. Intense, short bursts of energy to promote strength and speed. Carbohydrates are the primary fuel for anaerobic exercise, so fat alone can’t provide enough energy for this type of workout.
• Flexibility exercises: Yoga and stretches, for improving muscle and joint movement, and preventing injuries from the shortening of muscles over time.
• Stability exercises: Core training, Pilates, balance exercises, yoga. Improves alignment, balance, muscle strength and movement control.
When you’re in ketosis, the workout intensity matters:
• During low-intensity aerobic exercise, the body uses fat as its primary energy source.
• During high-intensity aerobic exercise, carbohydrates are normally the main energy source.

This is why you take your activity level into account when calculating your macros. When you start out on the ketogenic diet, the SKD (standard ketogenic diet) may not be enough to fuel your workouts.

Use the targeted ketogenic diet (TKD).

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Targeted Ketogenic Diet and Fat Adaptation

In the TKD, you eat 15 to 30 grams of fast-acting carbs, like fruit, within 30 minutes before your workout and/or within 30 minutes after your workout.

This provides your muscles with the proper amount of glycogen to perform during training and recover afterward. The carbs you consume are used directly for this purpose and prevent the risk of getting kicked out of ketosis.

The good news is that the longer you stay in ketosis, the more your body becomes fat-adaptive and more efficient at burning fat for energy, a natural process that your body becomes lazy at when constantly supplied with carbs.

Benefits of Exercising While In Ketosis

Far from hindering workouts, ketosis adds benefits to exercise that enhance its help for overall fitness and weight loss.

In one study, compared to those who ate a high-carb diet, ultra-endurance athletes who ate a low-carb diet for an average of 20 months burned 2-3 times more fat during a three-hour-long run.
In the same study, the low-carb group used and replenished the same amount of muscle glycogen as the high-carb group.

Being in ketosis might also help prevent fatigue during longer periods of aerobic exercise. And ketosis has been shown to help with blood glucose maintenance during exercise in obese individuals.

As mentioned above, the power of keto-adaptation helps low-carb dieters perform better in all forms of exercise with less carbs over time.
Avoid overtraining. Overtraining raises your cortisol levels. Cortisol, the stress hormone, makes your body think you’re in fight or flight mode, raising your insulin and blood sugar, not something you want on keto.

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Exogenous ketones are ketone supplements that help your endogenous (internal) ketone production and simultaneously provide you with instant energy when you need it.

They help your body enter ketosis by priming you with ketones, telling your body to switch to that energy source instead of glucose. They put you on a steady fat burn and give you energy to burn even more glycogen through exercise.

Exogenous ketones are an effective tool for for weight loss because they help you with workouts and during fasting, give you a clean energy boost and fill you up with ketones, are great for exercise performance and satisfy your hunger without breaking your fast.
You may have heard someone say they have to force down ketones because they taste awful.  We explain why they often do, and that’s a large part of why Perfect Keto was founded: to make ketones more accessible (i.e., delicious) to everyone.

To demonstrate, currently Perfect Keto Base comes in Chocolate, Peaches and Cream, Vanilla and Coffee flavors. Perfect Keto Perform Pre-Workout comes in a refreshing lemon flavor.

To use ketones for fat burning:

Take one scoop of Perfect Keto Base anytime in between meals for constant fat burning.

To use ketones to get into ketosis (or get back into it after a cheat day):

Take ½ a scoop of Perfect Keto Base whenever you want to get into ketosis quickly and/or right after a meal that’s heavier on carbohydrates than usual.

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To use ketones for energy during the keto transition or fasting:
Before a workout that will be 45 minutes or longer, take a full scoop. Then take another ½ of a scoop for every hour exceedingtwo hours of continuous work you do. You can take either Perfect Keto Base or Perfect Keto Perform Pre-workout. Note that it’s not advised to do heavy workouts while transitioning to keto or during your fast.
To understand keto 2.0, let’s quickly refresh your understanding of the original ketogenic diet plan. Keto is an ultra low-carb diet that focuses on increasing your fat intake to the point where your body uses fat for energy, explains Scott Keatley, R.D., of Keatley Medical Nutrition Therapy.

Everyone’s body and approach to the diet is slightly different, but that usually means you strive to get 60 to 75% of your calories from fat, 15 to 30% of your calories from protein, and 5 to 10% of your calories from carbohydrates.

As a result, using a 2,000-calorie diet as an example, keto fans usually try to have no more than 50 grams of carbs a day, with some aiming for an even lower amount. (To put that in perspective, a medium-sized apple has 25 grams of carbs.)

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The goal of all of this is to go into a state of ketosis, where your body doesn’t have enough carbs to use as energy, Keatley says, so it starts burning through fat instead. At this point, that breakdown of fat also produces compounds called ketones (which is ultimately where the diet got its name from). This high fat intake is also highly satiating, so people who follow keto to lose weight are able to do so without feeling hungry.

But keto 2.0 takes a more laidback approach.

There are no “rules” with this modified version of keto, but one dietitian points out that keto 2.0 followers would generally try to get 50% of their calories from fat, 30% of their calories from protein, and 20% of their calories from carbs. As a result, you could have 100 grams of carbs daily on a 2,000 calorie keto 2.0 diet, Keatley says, or double the amount.

What is the danger of keto?

The ketogenic diet—also known as the "keto diet" or just "keto"—has become the latest big thing in weight-loss plans, touted recently by celebs like Jenna Jameson, Mama June, and Halle Berry. The diet involves cutting way back on carbohydrates, to 50 grams a day or less, to help the body achieve a state of ketosis, in which it has to burn fat (rather than sugar) for energy.

Doctors say that the keto diet can be helpful in treating epilepsy; it’s unclear exactly why, but something about a ketogenic state seems to reduce the frequency of seizures. Animal studies have also suggested that the diet may have anti-aging, anti-inflammatory, and cancer-fighting benefits, as well.

But as a general weight-loss plan, keto is more controversial. Some health experts warn against it entirely, citing unpleasant side effects, health risks, and the diet’s unsustainable nature. Even many keto diet proponents admit that, if the diet’s not done “the right way,” it can be the opposite of healthy.

Here are a few things you should know about the ketogenic diet before you try it as a way to lose weight. Yes, you might drop pounds, but you should also watch out for the following side effects or complications.

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1. The "keto flu"

“Some people report that when they start ketosis, they just feel sick,” says Kristen Kizer, RD, a nutritionist at Houston Methodist Medical Center. “There can sometimes be vomit, gastrointestinal distress, a lot of fatigue, and lethargy.” This so-called keto flu usually passes after a few days, she adds.

Josh Axe, a doctor of natural medicine and clinical nutritionist, estimates that about 25% of people who try a keto diet experience these symptoms, with fatigue being the most common. “That happens because your body runs out of sugar to burn for energy, and it has to start using fat,” he says. “That transition alone is enough to make your body feel tired for a few days.”

You may be able to minimize the effects of keto flu by drinking plenty of water and getting plenty of sleep. Axe, who sells keto-related supplements on his website, also recommends incorporating natural energy sources to battle fatigue, like matcha green tea, organic coffee, or adaptogenic herbs.

2. Diarrhea

If you find yourself running to the bathroom more often while on a ketogenic diet, a quick internet search will show you that you’re not alone. (Yes, people are tweeting about keto diarrhea.) This may be due to the gallbladder—the organ that produces bile to help break down fat in the diet—feeling “overwhelmed,” says Axe.

Diarrhea can also be due to a lack of fiber in the keto diet, says Kizer, which can happen when someone cuts way back on carbs (like whole-grain bread and pasta) and doesn’t supplement with other fiber-rich foods, like vegetables. It can also be caused by an intolerance to dairy or artificial sweeteners—things you might be eating more of since switching to a high-fat, low-carb lifestyle.

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3. Reduced athletic performance

Some athletes swear by the ketogenic diet, not just for weight loss but for improved performance in their sport, as well. But Edward Weiss, PhD, associate professor of nutrition and dietetics at Saint Louis University, doesn’t buy it. “I hear cyclists say all the time that they’re faster and better now that they’re on the keto diet, and my first question is, 'Well, how much weight did you lose?'” he says.

In a recent study in the Journal of Sports Medicine and Physical Fitness, Weiss and his colleagues found that participants performed worse on high-intensity cycling and running tasks after four days on a ketogenic diet, compared to those who’d spent four days on a high-carb diet. Weiss says that the body is in a more acidic state when it’s in ketosis, which may limit its ability to perform at peak levels.

“Just losing a few pounds is enough to give you a huge advantage on the bike, but I’m very concerned that people are attributing the benefits of weight loss to something specific in the ketogenic diet,” Weiss continues. “In reality, the benefits of weight loss could be at least partially canceled out by reductions in performance.”

4. Ketoacidosis

If you have type 1 or type 2 diabetes, you shouldn’t follow the keto diet unless you have your doctor’s permission and close supervision, says Kizer. “Ketosis can actually be helpful for people who have hyperglycemia issues, but you have to be very mindful of your blood sugar and check your glucose levels several times a day,” she says.
That’s because, for people with diabetes, ketosis can trigger a dangerous condition called ketoacidosis. This occurs when the body stores up too many ketones—acids produced as a byproduct of burning fat—and the blood becomes too acidic, which can damage the liver, kidneys, and brain. Left untreated, it can be fatal.

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Ketoacidosis has also been reported in people without diabetes who were following low-carb diets, although this complication is quite rare. Symptoms of ketoacidosis include a dry mouth, frequent urination, nausea, bad breath, and breathing difficulties; if you experience these while following the keto diet, check in with a doctor right away.

5. Weight regain

Because the keto diet is so restrictive, health experts say it’s not an appropriate plan to follow long-term. (Even Axe says it’s best done for 30 to 90 days, followed by a more sustainable diet plan.) But the problem with that, says Kizer, is that most people will regain a lot of the weight they lost as soon as they go back on carbs.

“It’s an issue with any fad diet, but it seems to be extra common with ketosis,” says Kizer. “When people tell me they want to try it because their friends lost weight, I always tell them, 'Just watch, I almost guarantee that they’ll gain it all back.’”

These types of back-and-forth weight fluctuations can contribute to disordered eating, Kizer says, or can worsen an already unhealthy relationship with food. “I think the keto diet appeals to people who have issues with portion control and with binge eating,” she says. "And in many cases, what they really need is a lifestyle coach or a professional counselor to help them get to the bottom of those issues."

6. Less muscle mass, decreased metabolism

Another consequence of keto-related weight changes can be a loss of muscle mass, says Kizer—especially if you’re eating much more fat than protein. “You’ll lose weight, but it might actually be a lot of muscle,” she says, “and because muscle burns more calories than fat, that will affect your metabolism.”

When a person goes off the ketogenic diet and regains much of their original weight, it’s often not in the same proportions, says Kizer: Instead of regaining lean muscle, you’re likely to regain fat. “Now you’re back to your starting weight, but you no longer have the muscle mass to burn the calories that you did before,” she says. “That can have lasting effects on your resting metabolic rate, and on your weight long-term.”

7. Increased risk of heart disease and diabetes

Axe says that, when done right, the keto diet includes lots of vegetables and lean sources of animal protein. In other words, it’s not an excuse to eat butter and bacon—although some people may try to do just that.

That’s why many health experts are concerned about people on the ketogenic diet, especially those who try it without the guidance of a doctor or nutritionist. Doctors say that high-fat diets like this one may raise cholesterol levels, and some studies suggest that they increase the risk of diabetes. Some have even called it a “cardiologist’s nightmare.”

Just this week, a 25,000-person study presented at the European Society of Cardiology Congress in Munich suggested that people on the lowest-carb diets had the highest risk of dying from cancer, cardiovascular conditions, and all other causes. Another study, published this month in the Lancet, also found that people who followed diets that were low in carbs and high in animal proteins (typical of the keto diet) had a higher risk of early death compared to those who consumed carbs in moderation. (The opposite was true, however, for low-carb dieters who opted for plant-based proteins over meat and dairy.)

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“Whether you’re in the paleo camp or the keto camp or the vegan camp, everyone agrees that we want to have a nutrient-rich diet,” Axe says: “Lots of vegetables, herbs, spices, and plant-based sources of fat and protein, too.”

“If you’re not doing that, you’re promoting disease in the body—it’s that simple,” Axe says. (And yes, that’s true even if you still lose weight in the beginning.) “If you’re just going to eat butter and bacon,” he adds, “I’d rather you not do the keto diet at all.”