The ketogenic diet, or "keto" diet, is a high-fat, low-carbohydrate diet that has been shown to promote weight loss in some people. When following a ketogenic diet, the body enters a state of ketosis, in which it begins to burn fat for fuel instead of carbohydrates. This can lead to weight loss, as well as improvements in body composition and overall health markers.
A ketogenic diet typically involves eating a diet that is high in fat (70-75% of daily calories), moderate in protein (20-25% of daily calories) and very low in carbohydrates (5-10% of daily calories). By drastically reducing carbohydrate intake, the body will deplete its glycogen stores, forcing the liver to produce ketone bodies from fatty acids, which the body can then use as an energy source.
However, it's important to note that weight loss will depend on many factors such as individual's starting weight, age, sex, activity level, and adherence to the diet. The ketogenic diet may not be suitable for everyone, particularly for people with certain medical conditions such as kidney disease, diabetes, or high blood pressure. Also, it's not a sustainable diet in the long term and may cause some adverse effects such as constipation, kidney stones, and muscle cramps. It's always recommended to consult with a registered dietitian or physician before starting any new diet.
Some people following a ketogenic diet have reported improvements in sleep quality. The diet may help regulate the body's circadian rhythm, which is the internal process that regulates the sleep-wake cycle, by promoting stable blood sugar levels, which can help promote feelings of sleepiness at night.
Additionally, the low carbohydrate intake associated with a ketogenic diet may also help with improving sleep quality. High carbohydrate intake can cause an increase in blood sugar, which can lead to the release of insulin and affect the body's ability to produce and use the sleep hormone, melatonin.
However, it's important to note that the effects of the ketogenic diet on sleep may vary depending on the individual. Some people may experience insomnia or other sleep disturbances while on the diet. It's always recommended to consult with a physician or sleep specialist if you have any concerns about your sleep.
It's also worth noting that the ketogenic diet may not be the only reason for improved sleep, it could be due to weight loss, improved blood sugar control or other factors. It's always best to consult with a registered dietitian or physician before making any significant dietary changes.