The ketogenic diet shifts the body's primary fuel source from glucose to ketones by severely restricting carbohydrates. This metabolic state may promote longevity by activating pathways like AMPK, reducing inflammation, improving insulin sensitivity, and enhancing mitochondrial function, thereby mimicking some of the beneficial effects of fasting.
Verdict
A powerful metabolic tool for specific goals, but long-term adherence is key.
HEALTHSPAN IMPACT
High Value
RISK LEVEL
Low
EVIDENCE GRADE
B
MONTHLY COST
$0 - $300
Protocol
- Maintain a macronutrient ratio of approximately 70-80% fat, 15-25% protein, and 5-10% carbohydrates.
- Utilize blood ketone monitoring to confirm nutritional ketosis, typically aiming for 0.5-3.0 mmol/L.
- Consider cycling in and out of ketosis to promote long-term metabolic flexibility.
Flags
- Initial adaptation period may cause 'keto flu' symptoms like fatigue and headache.
- Long-term adherence can be challenging due to social and dietary restrictions.
- May significantly alter lipid profiles (e.g., LDL-C); monitoring is recommended.
- Risk of micronutrient deficiencies if not well-formulated.
- Use with SGLT2 inhibitors increases risk of euglycemic ketoacidosis.