Keto diet on mental health



Ketogenic diets show promise for improving mood and research suggests that the diet may possibly benefit a number of mental health conditions such as:

• Depression
• Bipolar disorder
• Schizophrenia
• Dementia
In this guide, we look at the theory behind using a ketogenic diet for the treatment of these mental health conditions and how running on ketones can help stabilise mood.

Whilst research shows promise, there’s currently a lack of robust clinical studies that have investigated the effectiveness of a ketogenic diet on mental health. Therefore, the benefits on mental health of ketogenic diets is currently unproven.

How does the ketogenic diet work to improve mental health?
Ketogenic diets appear to affect the brain in a number of positive ways, such as:
• Providing a 'feel good' effect
• Bolstering brain power
• Having antioxidant effects
Boosting 'feel good' neurotransmitters
Being in a state of ketosis has been shown to increase production of a common neurotransmitter in the brain called GABA. There is evidence that various anxiety disorders result from dysfunctional GABA activity.
Studies conducted on the use of the ketogenic diet in seizure disorders, for example, tend to show that a good balance of GABA leads to better mental focus, reduced stress and anxiety.

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Bolstering brain power

Contrary to common belief that glucose is essential for the brain, ketone bodies produced from fat, such as beta hydroxybutyrate, can provide an alternative ready fuel for the brain. Research suggests that ketones may even be a more efficient fuel for the brain than glucose.
It is believed that ketones increase the number of energy factories (mitochondria) in brain cells, which boost the energy levels in those cells. This is important, as many mental disorders share one major problem – deficient energy production.

Exerting potent antioxidant effects

Studies have suggested that the ketogenic diet may reduce oxidative stress and inflammation in the brain.

Researchers believe that lower levels of inflammation combined with enhanced energy with ketones used as fuel may contribute to improved brain function.

As it turns out, studies have shown that one way the ketogenic diet could work in treating seizures could be by increasing levels of a major antioxidant, called glutathione, that protects us against oxidative stress.

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What the science says about ketogenic diets and mental health
Whilst there’s a lack of robust clinical studies into the effects of ketogenic diets, there’s been enough evidence to suggest that the diet could help a number of mental health conditions.

Depression

Recent studies in animal models have demonstrated that there may be a case for the use of a ketogenic diet in the treatment of depression. The mechanism of action of how the diet may work is currently unclear.
It is thought that the ketogenic diet has similar effects to conventional antidepressant drugs, but further studies are needed in humans to confirm it.

A ketogenic diet is a diet that is designed to bring about ketosis, the breaking down of body fat into ketones, and allow the body to largely run on ketones rather than glucose.

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There are a number of ways in which ketosis can be brought about and therefore there are a number of different variants of ketogenic diet.
Because the end goal of these diets is the same, the different types of ketogenic diet usually share a number of similarities, notably in being low in carbohydrate and high in dietary fat.

The figures in this guide are for information only and are not an instruction to follow. For advice on how to put together a diet, speak to a dietitian as they will be able to give you personalised guidance based on your individual needs.

Standard Ketogenic Diet (SKD)

This is a very-low carb, moderate protein and high fat diet. It typically contains 70 to 75 per cent fat, 20 per cent protein, and about 5 to 10 per cent carbs.

In terms of grams per day, a typical standard ketogenic diet would be:
• 20-50g of carbohydrate
• 40-60g of protein
• No set limit for fat
Fat in the diet should provide the majority of calories for it to be a ketogenic diet. No limit is set as energy requirements can vary significantly from person to person.

Ketogenic diets should include a strong intake of vegetables, particularly non-starchy vegetables, as these are very low in carbohydrate.

Standard ketogenic diets have consistently shown success in helping people to lose weight, improve blood glucose control and improve heart health.

Very-low-carb ketogenic diet (VLCKD)
A standard ketogenic diet is very-low-carb and therefore a VLCKD will usually refer to a standard ketogenic diet.

Well Formulated Ketogenic Diet (WFKD)
The term ‘Well Formulated Ketogenic Diet’ comes from Steve Phinney, one of the leading researchers into ketogenic diets.

The WFKD follows a similar blueprint as a standard ketogenic diet. Well formulated means that the macronutrients of fat, protein and carbohydrate meet the ratios of the standard ketogenic diet and therefore provide the best chance of ketosis occurring.

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MCT Ketogenic Diet

This follows the outline of standard ketogenic diet but has a focus on using medium chain triglycerides (MCTs) to provide much of the fat content of the diet.

MCTs are found in coconut oil and is available as MCT oil and MCT emulsion liquids.

MCT ketogenic diets have been used to treat epilepsy because the theory is that MCTs allows people to consume more carbohydrate and protein whilst keeping in ketosis. This is because MCTs provide more ketones per gram of fat than the long-chain triglycerides that are present in normal dietary fat.

Note that MCTs can lead to stomach upset and diarrhoea if consumed largely on its own. To prevent this, it’s best to have meals with a balance of MCTs and non-MCT fat.

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