*Can we achieve the benefits by just cleaning up our diets?

One can ponder that, but the truth lies in trying it.

Ketosis is great for some, horrible for others.

But, if you try going Keto, how do you know you are getting into ketosis vs just being free of the junk?

All of the claims appear to indicate the benefits start before any ketosis has taken effect.

I've read so much of the literature, mostly promotional, some claiming to be science, that has contradictory claims.

As the saying goes, Follow the money. Data is manipulated for profit. Claims made often refer to published reports. But, when you read those reports, there are issues that are ignored that speak against the claims made.

MCT oil promoters are the worst at selective reporting to support their claims.

jbuckl, You state that if you eat carby foods.......then eating low carb.......

Everything I have read says that ketosis does not work that fast.

What glucose reading do you see at different carb levels?

MCT oil is definitely recommended for Keto. I do bulletproof coffee in the morning, tablespoon of grass fed butter, MCT oil, and blend it up with coffee.

I’m no expert, but as I linked in an earlier post, listen to Dom dagostino on joe rogsn podcast, he talks about the changes that occur in Ketosis and why it’s beneficial for people with mTBI.

I think that this is an interesting discussion.

In adults glucose is the preferred source of energy for the brain. It can use what are called ketone bodies (derived from breakdown of fatty acids) as an energy source when the storage form of glucose (glycogen, found in muscle and liver tissue) is depleted or under more severe conditions like starvation.

From the link to the ketogenic diet above, much of it seems sensible to me; emphasising eating a wide range of minimally-processed foods.

However, its stricture that grain foods should not be eaten does not seem rational. Wholegrain foods like brown rice and wholegrain bread are rich sources of many nutrients as well as glucose. They are also a source of fibre, which is protective against bowel cancer.

The glucose in wholegrain foods is released slowly during digestion which means that there is not an insulin spike, The contrast is with processed grain foods like white rice and bread; glucose is released rapidly from them during digestion, with a corresponding insulin spike. This can lead to insulin resistance which is a risk factor for Type 2 diabetes.

In summary, I can see no rational grounds for avoiding wholegrain foods as part of a healthy diet.