Benefits of Keto: What I Noticed and What Research Actually Supports

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When I started keto, I was at my heaviest: 245 pounds at 5’5″, a mom of six, running on naps and medications just to get through the day. I’d tried every diet out there. Keto was the first one that changed more than the scale.

Here’s what changed for me, and what the research says about the benefits people talk about most.

What changed for me on keto

This is my experience, not a promise. (I wrote about it in more detail in 10 ways keto saved my life.)

• Energy: I stopped needing a nap every afternoon. No more sugar crashes.
• Sleep: I went from barely sleeping to sleeping through the night.
• My hands: the pain and stiffness in my hands went away. The one time I tried a cheat day, it came back.
• Food obsession: food stopped running my whole day.
• Bloodwork: my doctors went from wincing at my numbers to asking if I was running marathons.
• Digestion: constipation, which was awful when I ate lots of carbs, eased up.

Later I moved to carnivore, and that’s where the scale finally moved in a big way. But keto is where I got my life back.

Benefits with the most research behind them

1. Weight loss

A review of 13 randomized trials found people on a very low-carb ketogenic diet lost a little more weight over a year or more than people on a low-fat diet (Bueno et al., 2013). The difference was modest, about 2 pounds. The bigger lesson: the diet you can stick with is the one that works.

2. Less hunger

A 2015 review found that people in ketosis felt less hungry and had less desire to eat, even while eating less (Gibson et al., 2015). That matches what so many of us feel: the constant “what can I eat next” quiets down.

3. Steadier blood sugar

The American Diabetes Association’s 2019 nutrition report says that reducing overall carbs has the most evidence for improving blood sugar in people with diabetes, and lists low-carb eating as one option (Evert et al., Diabetes Care, 2019). If you take diabetes medication, talk to your doctor first. Your doses may need to change quickly, and low blood sugar can be dangerous.

4. Lower triglycerides and higher HDL

Compared with low-fat diets, low-carb diets lowered triglycerides and raised HDL (“good”) cholesterol. But they also raised LDL cholesterol in the same review (Mansoor et al., 2016). That’s why I always say: get your bloodwork done before you start and a few months in, so you and your doctor can see your own numbers.

5. Epilepsy (under medical care)

Keto was first developed as a medical treatment, and doctors still use it for some children and adults whose seizures don’t respond to medication (Cochrane review, 2020). This is done with a medical team, not on your own.

Benefits people report, with less research

Lots of people (me included) say they have more steady energy, better sleep, clearer thinking, less bloating, less joint pain and calmer hormones. These are real for many of us, but the studies are small or still missing. Some of it may come from cutting out sugar and processed food, or from losing weight, more than from ketosis itself.

I wrote more about two of these: inflammation and hormones, PMS and PCOS.

The honest downsides

• The first week or two can feel rough. Headaches, tiredness and cravings (“keto flu”) are common. Salt and water help. Here’s how to get through keto flu.
• LDL cholesterol goes up for some people. Check yours.
• It takes planning. Eating out, holidays and family meals take some thought.
• It’s not for everyone. Talk with your doctor first if you’re pregnant or breastfeeding, take medication for diabetes or blood pressure, have kidney, liver or gallbladder problems, or have a history of disordered eating.

Your results will be your own

Some people feel amazing in two weeks. Others take months. Some changes you’ll feel, and some only show up in your bloodwork. That’s why I tell everyone to track more than the scale.

Frequently asked questions

What is the main benefit of keto?

For most people it’s weight loss and feeling less hungry. Steadier blood sugar and lower triglycerides are also well supported by research.

How long until I see benefits on keto?

Many people notice less hunger and steadier energy within a few weeks, after the first-week adjustment. Weight and bloodwork changes usually take longer. Everyone’s timeline is different.

Is keto good for your heart?

It’s mixed. Keto often lowers triglycerides and raises HDL, but it can raise LDL for some people. Get your cholesterol checked before you start and a few months in.

Is keto better than other diets for weight loss?

In studies, keto produced slightly more weight loss than low-fat diets, but the difference was small. The best diet is the one you can stick with, and for a lot of us, that’s keto because we’re not hungry all the time.

Your next step

• What day 1 on keto really looks like
• The ultimate keto grocery list
• Free 7-Day Carnivore Meal Plan (if you want to try the next step)

Sources

• Bueno NB, et al. Very-low-carbohydrate ketogenic diet v. low-fat diet for long-term weight loss: a meta-analysis of randomised controlled trials. British Journal of Nutrition. 2013.
• Gibson AA, et al. Do ketogenic diets really suppress appetite? A systematic review and meta-analysis. Obesity Reviews. 2015.
• Evert AB, et al. Nutrition Therapy for Adults With Diabetes or Prediabetes: A Consensus Report. Diabetes Care. 2019.
• Mansoor N, et al. Effects of low-carbohydrate diets v. low-fat diets on body weight and cardiovascular risk factors: a meta-analysis of randomised controlled trials. British Journal of Nutrition. 2016.
• Martin-McGill KJ, et al. Ketogenic diets for drug-resistant epilepsy. Cochrane Database of Systematic Reviews. 2020.

I’m a mom sharing my experience, not a doctor, and this isn’t medical advice. Everyone’s body is different. Please talk with your doctor before changing how you eat, especially if you take medication or have a health condition.