How to use Keto for Productivity and Mental Clarity

The ketogenic diet (Keto diet) is well-known for being a low-carb, high-fat diet. Most people know or learn about the keto diet from a weight-loss perspective. Ketogenic diets also have established medical uses in specific settings, particularly in the management of some forms of epilepsy under professional supervision. But there is another reason some people become interested in the ketogenic diet: ketosis and mental clarity. Some people report changes in how focused or mentally clear they feel while following a ketogenic diet and, while doing keto is not the only way to approach your diet, here’s what we’ve experienced ourselves.

Let’s see how a ketogenic diet works and what we currently know about ketosis and cognition.

Keto and mental clarity

Let’s start by talking a bit about Ket o sis. Ketosis is a metabolic state in which the body produces more ketones from fat and uses them alongside other fuels for energy when carbohydrate availability is low. The brain can use both glucose and ketones as energy sources. By following a very low-carb, high-fat diet, the body can enter nutritional ketosis. Ketosis can also occur during periods of fasting, including intermittent fasting. Different approaches to carbohydrate restriction are discussed in our guide to keto diets.

The basis of the keto diet is that it uses a particular macronutrient balance to change how the body gets much of its energy. People who follow a ketogenic diet typically eat adequate amounts of protein, higher amounts of fat, and much lower amounts of carbohydrates than the average person.

Therapeutic ketogenic diets have been studied in a number of neurological conditions. Their best-established clinical use is in certain forms of epilepsy, particularly when seizures are difficult to control. This type of ketogenic diet is a medical intervention and should not be confused with following a general keto diet for lifestyle reasons. You can read more about the research into epilepsy and ketogenic diets here.

Mental clarity, concentration and energy can be influenced by many factors, including sleep, stress, nutrition and overall health. Some people report feeling more focused when following a ketogenic diet, but individual experiences vary and current evidence does not establish keto as a general treatment for brain fog or mental-health conditions.

Fat is an important part of a balanced diet, and certain fatty acids, including omega-3 and omega-6 fatty acids, are essential nutrients. They play important roles throughout the body, including in normal brain function.

Since the human body can’t make certain essential fatty acids on its own, we must obtain them from our diet. Foods that can form part of a varied diet include:

Coconut oil
Olive oil
Butter
Avocados
Fish
Eggs

Ketosis and brain health: what do we know?

The brain normally uses glucose as an important energy source, but during ketosis it can also use ketone bodies for energy. This has led researchers to investigate ketogenic diets in relation to brain function and a range of neurological conditions. However, research in specific medical conditions should not be interpreted as evidence that keto generally improves or protects brain health in healthy people.

1. Low-carb diets and brain health

Researchers are studying how ketogenic and low-carbohydrate diets may affect processes involved in brain health. However, there is currently not enough evidence to say that following a low-carb diet prevents brain diseases.

A balanced dietary pattern based around nutritious foods can form part of a healthy lifestyle, whether or not you choose to follow a ketogenic diet.

2. Low-carb diets and memory

Researchers have also investigated ketogenic diets in relation to memory and cognition. While some studies have produced interesting results, the evidence is not strong enough to say that going keto will boost memory or preserve it as we age. More research is needed, particularly in healthy people.

3. Keto and brain function

Some people report feeling more focused or mentally clear after adapting to a ketogenic diet. Others may not experience the same effect, and some people can initially experience tiredness or difficulty concentrating when substantially reducing their carbohydrate intake.

Ketone bodies can provide an alternative energy source for the brain when carbohydrate availability is low. Researchers continue to investigate what this means for cognition and brain function, but it does not mean that more ketones automatically result in better mental performance.

Brain fog can have many possible causes, from lack of sleep and stress to nutrition, medication or underlying health conditions. A ketogenic diet should therefore not be presented as a guaranteed way to clear brain fog, improve sleep or improve cognitive performance.

How to approach keto in your daily routine

If you choose to follow a ketogenic diet, it is important to focus on the overall quality and variety of your diet rather than expecting keto itself to improve mental clarity or productivity. Individual responses to different eating patterns vary.

One common misconception about keto is that it simply means eliminating all carbohydrates. In reality, ketogenic diets significantly restrict carbohydrate intake while emphasising fats and including adequate protein. The exact amount and timing of carbohydrates will depend on the approach you follow and your individual needs. Here are some practical food ideas:

Choose foods containing fats such as eggs, fish, avocado, nuts, seeds and olive oil as part of your meals. If you drink coffee, you can simply enjoy it in the way that fits your preferences and dietary approach.
For lunch, choose foods that fit your overall eating pattern, including sources of protein, fats and vegetables.
If you are a snacky person, choose snacks that fit your preferences and overall diet. These Funky Fat Chocs can be enjoyed as an afternoon chocolate snack. They are packed with flavour and made with carefully selected ingredients.
Include vegetables and other foods that fit the carbohydrate level of the dietary approach you have chosen. Your individual carbohydrate needs can vary depending on your health, activity levels and goals.

People can respond differently to a ketogenic diet, and it is not necessary or appropriate for everyone. If you are considering a significant dietary change, particularly if you have an existing health condition or take medication, consult your doctor or a professional dietitian who can guide you through the process.