At this point there is little chance you haven’t yet heard about the latest trendy diet called Keto. Keto is short for ketogenic, which describes a metabolic state where ketones are used for energy instead of glucose. Put more simply you primarily burn fat for energy instead of sugar. This mechanism of utilizing fat for energy in the absence of carbohydrate intake is thought to be a highly efficient mechanism that humans developed over time in order to survive not only periods of feast and famine but also those times where food source availability varied significantly with seasonal weather changes.

In our modern society, most of us can get just about any type of food any time and instead of having frequent periods of famine we tend towards over consumption. As many of us know, carbohydrates make you crave more carbohydrates so the tendency to overeat can be a difficult one to overcome. This is where Keto can come in handy. The Keto diet, primarily made up of fat, tends to be more satiating than a standard western diet consisting mostly of carbohydrates. Furthermore, some find Keto an instrumental tool for fat loss not only because it prevents overeating but because the longer period of time eating ketogenically, the more efficient the body becomes at using fat as a primary fuel source. This means that a caloric deficit from a ketogenic state will yield more fat loss than the same caloric deficit from a standard, higher carbohydrate diet.

As if fat loss isn’t enticing enough, ketogenic diets also have been shown to enhance cognitive function and generally have people feeling more energetic. While cause and effect is difficult to pinpoint, several studies give us insight regarding these positive effects. One such study shows a cognitive improvement in alzheimer’s patients after initiating a ketogenic diet.^[1] Another study shows that those on a ketogenic diet experience a reduction in oxidative stress, which is thought to be involved in many diseases. ^[2] Multiple studies also illustrate the stabilization of blood sugar on participants on Keto. One specifically looks at Keto’s effect on type 2 diabetes ^[3] while the other looks at less severe forms of blood sugar destabilization.^[4]

This is all great but why would you want to consider a ketogenic diet if you suffer from chronic illness? “Isn’t my life difficult enough already?” you might be thinking. I admit that I used to think the same thing. When I was feeling crappy and struggling to get through the day, the last thing I wanted to think about is all the things I can’t eat on a restrictive diet. However, after reading all the potential benefits of this way of eating I decided to give it a try and was completely blown away by the benefits. 

Let’s start with fat loss and body composition. While I’m not one that has a great propensity to put on extra fat, I do have quite a bit of trouble with joint pain (due to my connective tissue disorder), which disproportionately affects my weight bearing joints since they are simply carrying the greatest loads at all times. Keto has made a significant difference in this area for me by reducing my hunger cravings and preventing me from overeating. Within about 3 months of beginning a Keto lifestyle I lost approximately 6% body fat. Note, I am not talking about just weight loss but pure fat loss. Any calorically restrictive diet will result in fat loss but, in contrast to Keto, will likely also lead to loss of valuable muscle. In my case, this translated into approximately 8.5 lbs less weight that my ankles, knees and hips needed to support through daily activities. This may not seem like a lot but it was enough to really have quite a substantial effect on my daily life. I found myself considerably less sore and able to do more physical things like go for walks, play hockey, and manicure my backyard, which are not only enjoyable activities but also have many positive psychological effects on my overall health.

In addition to very positive body composition changes that led me to a healthier more active lifestyle, I found that Keto enabled me to greatly improve long standing digestive issues from which many of us with a chronic illness suffer. I was struggling with Irritable Bowel Syndrome (IBS) characterized by excessive bloating with most meals, alternating diarrhea and constipation, and absolutely foul gas. Years ago I was diagnosed with SIBO (Small Intestine Bacterial Overgrowth) but never got relief from the months of antibiotics I was prescribed and had given up. After a few months of Keto I noticed that the intestinal distress had lessened but had not completely gone away. This actually caught my attention because by eating ketogenically I had unknowingly eliminated several foods that are known to feed the SIBO (i.e. high FODMAP foods) but was still eating some of them like onions, avocado, and dairy. I believe that since Keto prevented me from overeating, in general, the sheer quantity of FODMAP foods had also been reduced since I started Keto. 

Consistently physically active and nearly free of gas, bloating and intestinal discomfort weren’t even my biggest wins, however. I’ve saved, what I believe to be the Keto’s greatest benefit of all, for last – ENERGY. The claims about Keto giving you more energy are not in any way exaggerated. One of my biggest struggles since I become chronically ill has been energy. While it has improved from my worst days of needing to sleep nearly all day, I still find it incredibly challenging to meet the ever more demanding needs of daily life with a full time job, raising kids, carving out time for personal passions/hobbies combined with chronic illness management. I feel like I’ve been failing at this balance for almost 15 years because there simply isn’t enough time in the day and if I skip any one of the things the effects on my health are rather extreme flare ups of health problems, days of work missed, my own depression when I have no time to spend on activities that motivate me and disappointed family members as I retreat to my room feeling beaten down and disabled.

Keto has changed this reality for me. Having more energy means that even though I need more sleep than the average person to combat my illness, I can now get up and workout before work, which is essential for me to compensate for my weakened joints. This not only helps me feel better throughout the day, but also means I can play hockey regularly without dislocating or subluxing my generally unstable joints. It means I get the physiological benefit of even more physical activity on a daily basis but also the psychological joy of doing something I’m passionate about. It. Is. Everything. That is just an example of one of the ways increased energy from a ketogenic diet has played out for me but more generally it is the gift of time that is given. In addition to morning workouts I’ve also had additional time to research more about ways to improve my health and incorporate additional practices like meditation. 

In short, a ketogenic lifestyle may be an option to explore for those suffering from chronic illnesses. It can be a helpful tool for reducing fat, which often either directly or indirectly affects many types of health problems. Curbing certain digestive problems like SIBO may also be possible while eating ketogenically. While I recommend consulting your doctor to ensure you are aware of any potential for an unusual risks you may be taking by embarking on a ketogenic diet, I strongly recommend giving it a try, especially if one of your greatest struggles is a lack of energy and life force to get through the days. It has made all the difference for me. While chronic illness still plays an undeniable role in my life and daily choices, Keto has put me back in the driver’s seat. I can’t wait to see where I can go from here!