• Type 2 Diabetes: This population has been studied heavily with the keto diet since it's technically as low-carb as you can get. While the research to date has been conducted in very small sample sizes, evidence suggests that an ultra-low-carb diet (like the keto diet) may help reduce A1C and improve insulin sensitivity by as much as 75 percent. In fact, a 2017 review found that a keto diet was associated with better glucose control and a reduction in medication use. Having said that, the authors cautioned that it was unclear whether the results were due to weight loss in general, or higher ketone levels.
Ketosis is the result of following the standard ketogenic diet, which is why it’s also sometimes called “the ketosis diet.” Ketosis takes place when glucose from carbohydrate foods (like grains, all sources of sugar or fruit, for example) is drastically reduced, which forces the body to find an alternative fuel source: fat. Ketosis can also be achieved by multiple days of total fasting, but that isn’t sustainable beyond a few days. (It’s why some keto diet plans combine intermittent fasting or IMF with the keto diet for greater weight loss effects.)
A modified version of the ketogenic diet, which allows you to eat protein more liberally — at 20 to 30 percent of your total calories — with the same carbohydrate restriction, is the more commonly used version of the diet today. Some of the aims of the latest version of the ketogenic diet are weight loss, weight management, and improved athletic performance.
Thanks for the very informative article. This was the push I needed to at least try it. Starting next weekend, my partner and I will be trying keto for 30 days. I’m all for small changes, in theory, but what I sometimes discover is that sweeping changes can have their place, too, if they produce positive results. Often, what will work for me is trying a big change, and even if I then throw out 80% of it, at least the remaining 20% sticks. By contrast, any backsliding from a small change can often mean just throwing it out entirely.
This was a great read , Steve, thanks! I’m 19 days in but forever educating myself. Wish I’d been more prepared for the keto flu cos’ that hit me HARD! Out the other side now though and hoping to see some improvements in my cycling endurance and less reliance on the gels and goos! I’ll also be doing lots of HIIT for some racing that I’ll be doing this winter (in the UK) so looking forward to experimenting with that! As a former (and maybe still current) sugar lover, the dessert tips were especially useful. Thanks again!
The transition is rougher for some people than others, though it’s worth it to KCKO, or Keep Calm and Keto On. Once you’re keto-adapted, weight loss becomes easier, your body feels like it moves more smoothly, your energy levels and appetite are easily regulated, and your thoughts are clear and fast. Performance in the gym also begins to improve at this stage, since it sometimes suffers during the adaptation period.
The ketogenic diet — a high-fat and very low-carb eating plan — can be tough to start. After all, it’s likely a radical departure from the way you’re eating now (a typical standard American diet is high in carbohydrates and processed foods). But many people are trying the keto diet, which puts your body in a state of ketosis. That's what happens when your body’s carb-burning switch flips to a fat-burning one, a change that can cause weight loss and has even been credited with controlling diabetes. (1)
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