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The Science Behind Keto Diet And It's Health Benefits

Posted by Mubasher Beg on

The Science Behind Keto Diet And It's Health Benefits

Keto is one of the most sought out dieting methods. In fact, keto has been around for quite some time now. It has shown promising results, making its way to the top on many search engines. 

If you, like many others, have been wanting to lose weight through keto, it is important to understand the keto diet, how it works, and understand your nutritional requirements to make a calculated decision on whether or not keto is right for you. So, do you know what keto is or how it works? 

Here’s a simple explanation to help you understand the keto diet.

Our bodies require fuel to work which comes from the food we eat. Typically our bodies utilize sugars from the carbs in our food to run day to day activities.

However, if the energy runs low because of low carb content in your diet, the body switches to another fuel form called fats. The body simply breaks stored fat deposits to release energy for it to conduct its daily tasks. 

In simple words, when you restrict your body from consuming carbohydrates, your body begins to burn fats as its primary source of energy. Keto-diet also works by reducing hunger and increasing satiety, which allows you to reduce weight by burning excess fats.

Dietary guidelines state that carbohydrates need to make up 45 to 65 percent of your daily calorie intake. So depending on your requirements, you must aim for about 200 to 300g of carbs. However, in keto, you are allowed to consume no more than 20g of carbs in a day. And that's where it starts working. 

Keto diet must not be confused for a quick weight loss regimen as it most commonly is.   If done right, this diet can not only bring amazing results for now but for the future as well. Keto keeps blood sugar levels stabilized. It keeps keto'ers energized, full of mental clarity, and void of any cravings (yes, that is possible!). 

Here are some health benefits of keto-ing in detail.


1. Helps In Weight Loss:

For many weight-watchers, weight loss is the main reason to follow the most effective keto diet. And why shouldn't it be? This diet is incredible for those who want to lose extra pounds and get their body in good shape. People on this diet are strictly instructed to consume 70-80% of their calories from fats and only 5-10% from carbs.

As mentioned before, when you restrict the body from consuming carbs, the body starts to burn fats to take energy for the body, ultimately leaving you leaner than before.  Another reason for this weight loss is that a high fat is generally much more filling and so with each meal you tend to eat less which then again ultimately results in weight loss.

As per research, a comparison between a low-carb and low-fat diet indicated 2-3 times greater weight loss in people following a low carb diet, and that too without even being hungry. 


2. Reduces Appetite

Cravings are one of the most common reasons why dieting feels like a burden. Cravings cause a cheat day to turn into cheat days, and after a week, you are entirely off track. With keto diet, you have to worry less about the sudden craving.

The keto diet keeps you full for longer and ultimately lowers your desire to eat. Foods in the keto diet are enriched with dietary fats that provide you satiety and keeps your hunger hormones inactive.  A decrease in appetite means eating less food, which eventually leads to weight loss.


3. Reduced Acne

Acne has been a sore spot for most of us. Some face it during puberty, and then there are many who struggle with it even in adulthood. Due to unrealistic beauty standards that the society and the media have set for us, everyone seems to be  running after spotless skin and a perfect body.

Concerned comments from people you may or may not know act as a cherry on top of your shattered self-esteem. And so, we end up doing everything to make our acne go away. Ranging from drinking tons of water, getting expensive treatments, applying gels, creams, and acid over acid! 



One thing that we can actually do to help our acne is to eliminate sugar from our diet. Bear in mind that pimples CAN be a  result of an unhealthy diet and elevated blood sugar levels. Since the keto diet abolishes carb intake and promotes the consumption of wholesome foods, it automatically improves skin health.

Foods allowed in the keto, such as broccoli, spinach, most dark green, and leafy vegetables are rich in Vitamin A, an essential nutrient for wrinkle-free and brighter skin. Vitamin A helps the skin to form new cells and prevent it from drying.

Seafood is a part of the keto diet too, which is rich in omega-3-fatty acids. Omega-3-fatty acids are anti-inflammatory, which reduce inflammation that leads to acne-prone skin. 


4. Improved Heart Health:


Modern nutritional research shows that low carb, high-fat is the most effective keto diet that can optimize cholesterol levels and improve heart health. There are two common types of lipoproteins in the body, HDL (high density lipoproteins) and LDL (low density lipoproteins). HDL is often referred to as 'the good cholesterol', and LDL, the 'bad cholesterol'.

HDL transports cholesterol around the body and returns unused cholesterol to the liver for recycling.  This cycling of HDL allows cholesterol to be under check, preventing it from accumulating and clogging the arteries. LDL, on the other hand,moves slowly in the bloodstream, gets oxidized, and impeded in the arteries, which eventually makes them stiff. 

By replacing carbs with fats, the ratio of good cholesterol (HDL) the bad cholesterol (LDL) can be managed.


5. Improved Health in Women with PCOS:

Studies established that PCOS causes 70% of infertility issues in women. PCOS (Polycystic Ovarian Syndrome) is a disorder that causes enlarged ovaries with cysts. In this condition, ovaries produce more androgens under the influence of elevated insulin levels. More androgen production results in unnecessary hair growth on the body, fatigue, acne, mood swings, and infertility in women.

One of the leading causes of PCOS is a raised insulin level in the body. The keto diet drastically reduces insulin levels, therefore, reducing the symptoms of PCOS, naturally. 


6. Reduced Blood Sugar and Insulin Levels:

As per the International Diabetes Federation, in 2019, approximately 463 million adults were living with diabetes. This figure is projected to rise to 700 million by 2045. The good news is that diabetes can be prevented and managed through lifestyle changes, including dietary changes. The ketogenic diet, with its low-carb wholefoods, reverses the effects of diabetes by keeping the sugar levels under control.

As effective and promising as the keto diet may seem, it's important to understand that it can not replace your medications. Also, before starting the keto diet, always take your health practitioner's advice to know how keto could be useful for you. The keto diet will have a positive effect on your health only when you follow your medications correctly. 




  • Facty Health, (Dec 19, 2019), The Risks and Benefits of the Keto Diet


  • Medical News Today,  (August 31, 2017), Why is the keto diet good for you?


  • Ruled.me, (Oct 13th, 2019), The Benefits of The Ketogenic Diet


  • 10 FAQHealth, (n.d), 10 Benefits of a Keto Diet


  • MyMojoMarcos.October 18, 2019. Keto & PCOS: A Promising Treatment for Polycystic Ovary Syndrome (PCOS)