The keto diet: Its origins and benefits for the brain and mental health

The ketogenic, or "keto," diet has gained significant popularity in recent years as a way to lose weight and enhance overall health. However, the keto diet isn’t just a trendy eating plan—it has deep historical roots and unique benefits, especially for brain health and managing mental illness. Let’s explore what the keto diet is, why it was developed, and how it benefits the brain.

What Is the keto diet?

The keto diet is a low-carbohydrate, high-fat eating plan designed to shift the body’s primary energy source from carbohydrates to fats. By significantly reducing carbohydrate intake (usually below 50 grams per day) and increasing fat consumption, the body enters a metabolic state known as ketosis. In ketosis, the liver produces ketones from fats, which serve as an alternative fuel source for the brain and body.

The origins of the keto diet: Why it was developed

The keto diet was first developed in the early 1920s by Dr. Russell Wilder at the Mayo Clinic. Its primary purpose wasn’t weight loss but rather as a treatment for epilepsy. At the time, researchers discovered that fasting—where the body naturally enters a state of ketosis—had a profound effect on reducing the frequency and severity of seizures. Since long-term fasting isn’t sustainable, the ketogenic diet was created as a way to mimic the metabolic effects of fasting while allowing patients to continue eating.

For decades, the keto diet remained a go-to treatment for drug-resistant epilepsy, especially in children. Even today, it is used in clinical settings for this purpose, highlighting its potential beyond the realm of mainstream dieting.

How the keto diet benefits the brain

The keto diet has unique advantages for the brain because ketones are a more efficient and stable source of energy compared to glucose. Here are some of the key reasons the keto diet is beneficial for brain health:

1. Neuroprotection
   Ketones have neuroprotective properties, meaning they help protect brain cells from damage and improve their resilience. This has implications for preventing and managing neurodegenerative diseases like Alzheimer’s and Parkinson’s.

2. Reduced inflammation
   Chronic inflammation in the brain is linked to mental health disorders, such as depression and anxiety, and neurodegenerative conditions. The keto diet is known to reduce systemic inflammation, potentially alleviating these issues and supporting overall brain health.

3. Enhanced mitochondrial function
   The brain's energy production relies heavily on healthy mitochondria (the powerhouses of cells). Ketones support mitochondrial health and may even encourage the growth of new mitochondria, improving energy availability for the brain.

4. Stabilised blood sugar levels
   Frequent spikes and drops in blood sugar can affect mood, cognition, and focus. The keto diet stabilises blood sugar and insulin levels, leading to fewer mood swings and improved mental clarity.

Managing mental illness with the keto diet

Research on the keto diet’s impact on mental illness is ongoing, but early findings suggest it may play a role in managing conditions like depression, bipolar disorder, and schizophrenia. Here’s how:

• Depression and anxiety: The anti-inflammatory and neuroprotective effects of ketones may help reduce symptoms of depression and anxiety, which are often linked to brain inflammation.

• Bipolar disorder: Studies indicate that the keto diet may help stabilize mood swings in individuals with bipolar disorder by providing a steady energy source to the brain.

• Schizophrenia: Emerging research shows that the keto diet may reduce the overactivity of certain brain pathways associated with psychotic symptoms.

What a keto eating plan looks like

Sticking to a keto diet alone will help you achieve improved cognitive function, but personally, I combine keto with intermittent fasting. This means that I enjoy only two meals daily (brunch and dinner) within an 8-hour window, but if asking you to avoid food for 16 hours is too much of a stretch, here’s what a 1-day eating plan with three meals looks like:

Breakfast

• Avocado and egg bowl:
  2 eggs fried in 1 tbsp of butter, served with half an avocado, spinach sautéed in olive oil, and a sprinkle of salt and pepper.
  Carbs: ~5g

Lunch

• Grilled chicken salad:
  Mixed greens, grilled chicken breast, cherry tomatoes (limited to 5), cucumber, feta cheese, and a dressing of olive oil and lemon juice.
  Carbs: ~6g

Dinner

• Garlic butter salmon with asparagus:
  Pan-seared salmon cooked in garlic butter, served with roasted asparagus drizzled with olive oil.
  Carbs: ~7g

Snack options

• A handful of almonds or macadamia nuts (1 oz).

• 1 string cheese.
  Carbs: ~2-3g

From its origins as a treatment for epilepsy to its growing role in supporting brain health and mental wellness, the keto diet is far more than a passing trend. Its ability to provide a steady, efficient energy source for the brain makes it a powerful tool for improving cognitive function, reducing inflammation, and managing mental illness. Whether you're curious about its mental health benefits or seeking better overall health, the keto diet offers a fascinating journey into the science of nutrition and the brain.

Keep it lean and clean with keto xx

Umayya