Long-Term Benefits

Studies consistently show that those who eat a low carb, high fat diet rather than a high carb, low fat diet:

• Lose more weight and body fat^[11-17]
• Have better levels of good cholesterol (HDL and large LDL)^[18,19]
• Have reduced blood sugar and insulin resistance (commonly reversing prediabetes and type 2 diabetes)^[20,21]
• Experience a decrease in appetite^[22]
• Have reduced triglyceride levels (fat molecules in the blood that cause heart disease)^[19,23]
• Have significant reductions in blood pressure, leading to a reduction in heart disease and stroke^[24]

Eating keto/low carb helps you lose more weight than eating low fat.

Day-to-Day Benefits

The keto diet doesn't only provide long-term benefits! When you're on keto, you can expect to:

• Lose body fat
• Have consistent energy levels during the day
• Stay satiated after meals longer, with less snacking and overeating

Longer satiation and consistent energy levels are due to the majority of calories coming from fat, which is slower to digest and calorically denser.

Eating low carb also eliminates blood glucose spikes and crashes. You won't have sudden blood sugar drops leaving you feeling weak and disoriented.

Entering Ketosis

The keto diet's main goal is to keep you in nutritional ketosis all the time. If you're just getting started with your keto diet, you should eat up to 25 grams of carbs per day.

Once you're in ketosis for long enough (about 4 to 8 weeks), you become keto-adapted, or fat-adapted. This is when your glycogen decreases (the glucose stored in muscles and liver), you carry less water weight, muscle endurance increases and your overall energy levels are higher.

Another benefit of being keto-adapted is that you can eat ~50 grams of net carbs a day to maintain ketosis.

Type 1 Diabetes & Ketoacidosis

If you have type 1 diabetes, consult with your doctor before starting a keto diet. Diabetic ketoacidosis (DKA) is a dangerous condition that can occur if you have type 1 diabetes due to a shortage of insulin.