7 Health Benefits Of A Ketogenic Diet
It’s weight loss that draws many people
to low carb and ketogenic diets initially
but the benefits go way beyond
a leaner waistline, from diabetes to
dementia from cardiovascular disease to
cancer. I’m going to share with you
7 different benefits of low carb and
ketogenic diets, let’s get started!
Hey Carb Dodgers, my name is Dr. Dan Maggs.
Normally this channel is all about how to achieve
a lasting weight loss through low carb
diets and weight loss is the reason that
I started out on a ketogenic diet, but
three years later when I’ve lost all
the weight I need to… I’m still on a low-carb
diet and these are just some of the reasons why…
So #1 let’s start with Weight Loss.
So low carb diets have
been conclusively shown to be more
effective than low-fat diets for weight loss.
Low carb diets reduce insulin
levels allowing us to access our stored
body fat more easily. They reduced hunger
allowing us to eat less. They may even
create a metabolic advantage, meaning we simply burn more calories when we’re low carb
and they may even help us with food
addiction problems. Now, I don’t want to
dwell on weight loss in this video
because I covered all of these points in
detail in last week’s video and I’m
going to link to that video at the end of this one.
The 2nd reason is Improved Blood Glucose Control.
The supply of energy from our food to our
tissues is at the core of our metabolism
and the regulation of our blood glucose
is an important part of this.
You will simply have fewer spikes in energy on a
low-carb diet the insulin or sugar crash
that many people experience during the
day is a result of consuming high GI or
highly processed carbohydrates that
result in rapid rises in blood sugar
levels and the insulin response that
follows reduces our blood sugar levels
quickly and that often leaves us with
low energy levels and when we consume
fewer carbohydrates we can better
regular our blood glucose levels
avoiding these energy spikes.
Let’s talk about Type 2 diabetes control of blood
glucose is critical for people with type
now type 2 diabetes is defined
by having blood glucose levels that have
raised beyond normal and people who are
affected by this disease they’re
effectively intolerant to carbohydrates
and it seems crazy to me that the
first-line dietary advice is still to
consume carbohydrates although
thankfully the tide is turning with more
and more doctors seeing the power of
using low carb diets in the management
of type 2 diabetes.
Specifically low carb diets lead to
improved hba1c which is a test we use to
see how blood glucose levels have been
over the past few months and low carb
diets can reduce dependence on
medication if diabetic patients don’t
address their carbohydrate consumption
they can usually expect to be taking
ever-increasing doses of medications as
their disease progresses through the
years and low carb diets can even put
diabetes into remission. See when I was
training just a few years ago it was
commonly accepted that type-2 diabetes
was a progressive… worsening disease
which couldn’t be reversed but only
could be managed. Now thankfully we know
that is just not the case and we see
more and more people reversing their
type 2 diabetes. So just as the ketogenic
diet can help type 2 diabetics manage
their condition more easily the
ketogenic diet may lessen the risk of
developing type 2 diabetes in the first
place by avoiding all those nasty
So what about type 1 diabetes? People cat with type 1
diabetes can expect to see better
control of their blood sugar’s have
fewer hypose and use less medication.
#3 this is a big one, low carb
diets improve cardiovascular risk markers.
When we’re talking heart attacks
and strokes here and it’s a common
concern that people have about low carb
and ketogenic diets is the increased fat
consumption that goes hand-in-hand with
them however the science shows that this
isn’t true and in fact it shows that low
carb diets improve many of the markers
that are commonly associated with heart
Firstly, it improves HDL.
We’ve all heard about the great cholesterol battle
HDL versus LDL … good versus evil
l and whilst much of the focus seems
to be on lowering LDL think statin
medications very little attention has
been paid to raising of the good
cholesterol levels to HDL and this is
probably because drug companies have
failed to provide medication to do this
to date. The good news is that low carb
and ketogenic diets are particularly
effective increasing HDL levels.
It also improves LDL particle size.
Many scientists now believe that we’ve been
focusing on the wrong thing when it
comes to “bad cholesterol” and it’s the
size of the particle that matters
rather than the total number.
So whilst low carb and ketogenic diets often
result in raised LDL levels
The particles are larger and fluffier which
are thought to be less damaging to the
walls of our arteries.
Thirdly, low-carb diets reduced triglycerides.
Now these are the fats that are made in the liver
when too much carbohydrate is consumed
and we see significant improvement in
triglyceride levels on low-carb diets.
So much so that some doctors use them to
see where the patients are actually
sticking to their low-carb diets.
Moving on from cholesterol onto other risk factors for heart disease …
High Blood Pressure
Now hypertension is well known
to be the single biggest risk factor for
heart attacks and strokes but raised
insulin levels caused the kidneys to
retain fluid which leads to higher blood
pressures. It will therefore come as no
surprise that cutting the carbs has also
been found to cut blood pressure.
Abdominal obesity is also improved.
I mentioned weight loss earlier but low
carb diets are especially useful at
getting rid of that fat that is carried
around our waist because this fat
actually inside our abdominal cavities
around our internal organs and it’s that
that makes it so bad for our health.
Fatty liver disease but it’s not caused
by alcohol. Fatty liver disease is caused
by the excessive consumption of refined
Now small but promising studies have
reversal of fatty liver disease with
low-carb ketogenic diets.
Now I just want
to close this section by looking at
those risk factors altogether because we
have a name for it it’s called the
Anyone with three or more of the
conditions that we’ve talked about
listed down on the right hand side of
the screen now has got metabolic
syndrome and that amounts for about 25
percent of the Western world but why is
this important? Because about 75%
of people who have a heart attack or
stroke are also found to have the
Now low-carb diets and ketogenic diets
seem to be effective improving all of
the individual elements of the metabolic
syndrome which suggests to me that it is
really addressing the underlying cause.
#4 It reduces inflammation in the body.
Excessive consumption of highly
processed carbohydrates elicits an
immune response in the body in the form
of inflammation, if your diet regularly
consists of highly processed
carbohydrates your body will remain in a
state of inflammation which over time
can have a detrimental effect on your
immune system. Now we’ve already
discussed heart disease and diabetes but
beyond that chronic inflammation can
also damage DNA leading to conditions
such as cancer.
Now smoking is still the biggest cause of cancer in many countries but surprisingly obesity is in
second place. So it’s not hard to see how
weight loss might reduce your risk of cancer.
Beyond that ketogenic diets are
currently being investigated for how
they may help prevent or treat certain cancers.
One theory is related to
lowering blood glucose and therefore
insulin levels. Another study found that
the ketogenic diet may be a suitable
complementary treatment for people who
are already taking chemotherapy and
radiation for certain cancers.
Arthritis, one of the best ways to improve
arthritis in weight-bearing joints is
through weight loss but reduced
inflammation may result in less joint
pain particularly for those who suffer
conditions such as arthritis and
Autoimmune disease the reduction and
inflammation that goes along with a
ketogenic diet is currently being widely
researched in a range of autoimmune
conditions and the role that the
ketogenic diet plays in reducing chronic
inflammation is a very exciting area of research.
#5 Brain function
Improved concentration, we already talked about
stabilizing blood glucose levels and
overcoming those mid-afternoon energy
slumps. This in itself is going to help
your concentration but beyond this being
in a state of ketosis means that your
brain will also be using ketones as an
energy source and many people report a
sense of clarity and improve
concentration relating to this.
To be fair when people start off
initially on a ketogenic diet they often
report worse sleep whilst they’re
becoming adapted but beyond the first
few weeks there is anecdotal evidence
that some people experience a higher
quality of sleep which of course helps
with daytime energy levels and concentration.
Epilepsy, for many years
now ketogenic diets have been used to
manage certain types of epilepsy
particularly in children where medication
has been unable to control their
symptoms. It’s currently being researched
to treat or prevent conditions such as
Parkinson’s disease, Alzheimer’s, ADHD and
even some sleep disorders.
#6 Improved skin health.
Another, really, exciting area is how a low-carb diet can
affect our gut microbiome diets that
consist of high carbohydrate content
particularly processed carbohydrates
have the ability to alter gut bacteria
that can result in acne. A high number of
foods associated with skin health,
particularly those that contain vitamin A
also fit really well with the
ketogenic diet and the final point in this video…
#7 It improves health in women with PCOS.
PolyCystic Ovarian Syndrome or PCOS
is an endocrine disorder that causes
enlarged ovaries with cysts irregular
fertility issues and if you have a look around
the internet you’ll find loads of
anecdotal evidence suggesting that this
condition can be helped by following a
ketogenic diet and whilst research is
limited into this area there is some
evidence to support these claims.
So overall I hope that has shown you that
there is lots more to low carb and
ketogenic diets beyond weight loss.
I’d love to hear your thoughts which of
these areas do you find the most
interesting. Leave me a comment down
below if you want to learn more about
why low-carb diets are so effective for
weight loss don’t forget to click on the
link to watch the video I was talking
about earlier it’s linked over here and
don’t forget to subscribe to my channel
just click up here I’d love it if we
could stay in touch and hopefully I’ll
see you next Tuesday