Examine.com – Evidence-based Keto Guide

Evidence-based Keto is for you if …

You’re tired of all those fad diets that overpromise and underdeliver. Keto has existed since the 1920s, and hundreds of studies have documented its effects on exercise performance and recovery, fat loss, muscle gain, strength, endurance, and more.

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Examine.com – Evidence-based Keto Guide

Keto’s popularity has led to an explosion of “experts”

Have you ever tried researching keto diets online?

It’s a frustrating experience. Countless websites and social media influencers are talking about keto, but these self-proclaimed experts often contradict one another.

You can’t tell which of them know their stuff and which are just using big words to sound smart, or riding the keto popularity wave to sell you something you don’t need.

And oh boy do they have stuff to sell — flours, recipe books, supplements, pee sticks, and so much more.

But is their information based on a proper analysis of the science or just on a quick scan of study abstracts (if that!)? It takes a team of researchers, reading the full text of hundreds of papers, to understand the full picture.

There are simply too many ketogenic diet studies published each year for any single person — even an expert — to read them all:

Number of keto studies published every year

Talking about keto with your friends and family isn’t any better. Just the same skeptical comments over and over …

“So, you can’t eat any carbs? Don’t you need carbs to stay alive?”

“Eating all that fat can’t be healthy. What about your cholesterol levels?”

“Keto isn’t sustainable. Everyone I know who’s tried it has fallen off and gained all the weight back.”

Is keto safe and healthy, or just another fad diet?

We surveyed thousands of our readers, and the most common questions were fairly straightforward:

Is keto safe? What if I have a medical condition?

Are there side effects to it?

Is it good for my heart?

Can I follow it long-term (i.e., is it sustainable)?

Is it the best diet for weight loss?

Can I really eat all the bacon I want??

Two different “expert” websites may give you opposite answers to these questions, either because they have divergent agendas or simply because the content is written by one person with an incomplete understanding of the evidence.

And the answers rarely have nuance. They typically don’t address keto dieting in different situations, nor do they evaluate all the various types of keto studies.

What you’ll learn with Evidence-based Keto

A science-based approach to implementing keto

Not only will you learn what to eat and what not to eat, but you’ll know why. Delve into all the underlying scientific research, or just implement our simple keto guidelines immediately — your choice.

The long-term health benefits and drawbacks of a keto diet

Gurus sell the ketogenic diet as a magic ritual to solve all your health concerns, but what’s the truth? We delve into what the latest research says about keto’s health benefits — and address situations when keto may not be ideal.

How to improve heart health with the right fats

With keto being a high-fat diet, common concerns include cholesterol levels, the impact of saturated fat, and overall cardiovascular health. Evidence-based Keto analyzes relevant heart-related keto studies to help you understand what you need to know about saturated fats and cholesterol levels on a keto diet.

How the ketogenic diet can help if you have a health condition

The keto diet is often sold as a panacea for people living with health conditions. We break down keto’s effect on various diseases, including diabetes, cancer, Alzheimer’s, Parkinson’s, and more.

How to lose weight safely on a keto diet

Keto is most often used for weight loss, which depends mostly on diet sustainability — you can only lose weight if you stick with your diet. But does keto also have a “metabolic advantage” over other diets, since it allows you to burn fat more efficiently? We cover all the keto research on weight loss, including studies that compare keto with other popular diets.

How to harness the power of ketosis

When is being in a ketogenic state beneficial? How do you know if you’re in ketosis, and which measurements are most accurate? How do you stay in ketosis, and which foods and supplements might play a role? What do you do if you slip out of it? We thoroughly answer all these questions using the latest science.

How keto affects body composition and exercise performance

The keto diet changes your fuel source for everyday life, strength training, and cardio. Evidence-based Keto dives into each of these areas, exploring fat loss and exercise performance in detail.

Tons of instructive infographics to help you understand complex topics

The information in Evidence-based Keto is scientific, yet it’s easily digestible (pardon the pun). The guide features over 100 figures and tables to help you quickly learn key principles: