Below we will briefly explain everything about the keto diet based on scientific research and facts.
The keto diet is a high-fat, yet low-carbohydrate diet that aims to change the body’s main source of energy; it is not just another popular weight loss ‘trend’, but rather a powerful metabolic tool that has been used in medicine for the past 100 years.
How does the keto diet work?
The classic keto diet consists of the following substances:
– 70-80% of calories from fat
– 10-20% from proteins
– 5-10% from carbohydrates (no more than 50 grams per day)
Eating with such a distribution causes ketosis, a specific metabolic state of a person when the body starts burning fats instead of glucose as a source of energy, forming ketone bodies as an alternative ‘fuel’ for the brain and muscles: The book ‘Dietary Sugar, Salt and Fat for Human Health’, Chapter 25 – ‘The Ketogenic Diet for Health and Disease’, https://www.sciencedirect.com/science/article/abs/pii/B9780128169186000251.
Scientifically proven benefits of the keto diet.
-
Weight loss and muscle maintenance
A recent study, The Ketogenic Diet Health Effects Review 2023, shows that the keto diet promotes very effective fat burning, while reducing appetite and maintaining good muscle mass even with a constant calorie deficit: Journal of Advanced Zoology http://jazindia.com/index.php/jaz/article/view/2672.
-
Controlling blood sugar and insulin resistance
The keto diet has shown positive results in patients with prediabetes and type 2 diabetes, including improved insulin sensitivity, lower HbA1c, glucose and leptin levels: ‘The ketogenic diet and metabolic health: a review of its impact on type 2 diabetes and obesity. An analysis of ketogenic diet research in the context of the treatment of metabolic disorders’, Journal of Education, Health and Sport, https://apcz.umk.pl/JEHS/article/view/55923.
-
Neuroprotective effect in epilepsy and Alzheimer’s and Parkinson’s diseases
Keto has been used since the 1920s as an effective therapy for drug-resistant epilepsy, and is being investigated in the context of cognitive impairment and neurodegenerative diseases.
The most recent Mexican study from 2025, published in the journal Life, found that the Ketogenic Diet shows potential benefits for neurological diseases such as epilepsy, Alzheimer’s and Parkinson’s by improving brain metabolism and reducing neuroinflammation: ‘Effects of the ketogenic diet on neurological diseases: a review’, https://www.mdpi.com/2075-1729/15/1/71.
Another recent study by Indian scientists proves that the keto diet is a real beacon of hope for people struggling with numerous symptoms associated with neurological diseases: ‘The therapeutic potential of the ketogenic diet: a metabolic switch with implications for neurological disorders, the gut-brain axis and cardiovascular disease’, Journal of Nutritional Biochemistry, https://www.sciencedirect.com/science/article/abs/pii/S0955286324001268.
-
Potential positive effect in the fight against cancer
Some types of tumours (e.g. glioblastoma) show reduced growth in ketosis due to a lack of glucose supply: ‘Analysis of the impact of ketogenic diet on cancer treatment’, Proceedings of the 3rd International Conference on Biological Engineering and Medical Science, https://www.ewadirect.com/proceedings/tns/article/view/8536.
-
Improved lipids and blood pressure
Although the keto diet is rich in fat, it helps to reduce triglycerides, increase HDL (good cholesterol) and reduce blood pressure – all of which occur with the right fat composition. Scientists have concluded that the ketogenic diet is a worthy non-pharmacological way to treat and prevent cardiovascular disease, especially for people with heart failure: the study ‘Ketogenic diet and cardiac substrate metabolism’, Nutrients, https://www.mdpi.com/2072-6643/14/7/1322.
Possible side effects.
Like any unconventional approach to nutrition, the keto diet has some side effects:
– keto flu (fatigue, headache, and irritability are common in the first days)
– electrolyte imbalance (hyponatremia and hypomagnesemia)
– increase in LDL (bad) cholesterol level with saturated fat intake
– hypoglycaemia in people taking insulin
– danger for people with kidney or liver disease or pregnant women: ‘Advantages and disadvantages of the ketogenic diet: a review article’, Cureus Medical Science Journal, https://www.cureus.com/articles/37088-advantages-and-disadvantages-of-the-ketogenic-diet-a-review-article/#!/.
Therefore, the keto diet should not be used without medical supervision in people with chronic diseases or children.
Expert opinion.
Tara Rajiyah and Silvana, nutritionists and endocrinologists at the University of Chicago, consider the keto diet a promising strategy for treating metabolic disorders, but emphasise the importance of adapting to individual needs: book ‘Dietary Sugar, Salt, and Fat for Human Health’, Chapter 25 – ‘The Ketogenic Diet for Health and Disease’, https://www.sciencedirect.com/science/article/abs/pii/B9780128169186000251.
However, psychologists from the UK and the USA Nicole Laurent, Erin L. Bellamy, Donika Hristova, Ally Houston, evaluate the ketogenic diet as a potentially effective approach in clinical psychology due to its effect on neurotransmitters and mood stabilisation: ‘Ketogenic diets in clinical psychology: reviewing the evidence and its implications for practice’, Frontiers in Psychology, https://www.frontiersin.org/journals/psychology/articles/10.3389/fpsyg.2024.1468894/full.
Athletic nutritionists point out that keto can only be effective in certain sports, particularly those that require endurance, but definitely not for anaerobic exercise.
Who is the keto diet for?
– for people with obesity, type 2 diabetes, metabolic syndrome
– for patients with epilepsy (especially children with refractory form)
– for people with insulin resistance
It is not recommended for: pregnant women, nursing mothers, people with liver and kidney disease, adolescents without medical support.
The keto diet is an effective, but not entirely comfortable way for everyone to change their metabolism. Today, its benefits in weight loss, glucose control, brain support, and even oncology have a scientific basis, although, like any medical intervention, it requires professional support and an individual approach.
