Combining Keto And Low-Carb Diets: Is It Possible?

The ketogenic diet is a low-carb, high-fat diet that shares similarities with other low-carb diets such as Atkins and Paleo. The keto diet involves drastically reducing carbohydrate intake and replacing it with fat, putting your body into a metabolic state called ketosis, where it burns fat for energy instead of carbs. While it is advertised as a weight-loss solution, it is actually a medical diet that comes with serious risks and should only be done under medical supervision.

What is the keto diet?

The keto diet is a low-carb, high-fat diet. It involves drastically reducing your carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis, where your body becomes very efficient at burning fat for energy.

The keto diet typically limits carbs to 20-50 grams per day. It is generally safe, but there are some potential side effects, and it may not be suitable for everyone.

On a keto diet, you eat a variety of animal proteins, dairy, vegetables, other plant-based foods, and fats and oils. Meat, fish, eggs, butter, nuts, healthy oils, avocados, and low-carb veggies are all part of the diet.

The keto diet has many potential health benefits, including weight loss, improved metabolic health, and reduced blood sugar levels. It has also been shown to be effective for managing certain medical conditions, such as epilepsy, type 2 diabetes, and metabolic syndrome.

However, it is important to note that the keto diet is restrictive and can be challenging to follow. It may also lead to an increased intake of red meat and other fatty, processed, and salty foods. Additionally, there is limited research on the long-term effects of the diet.

Before starting a keto diet or any other dietary changes, it is important to consult with a healthcare professional.

What can you eat on the keto diet?

The keto diet is a low-carb, high-fat diet that shares similarities with the Atkins and low-carb diets. It involves drastically reducing your carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis, where your body uses fat for fuel instead of carbohydrates.

Meat and Poultry

Chicken, pork, steak, ground beef, lamb, bacon, turkey, ham, and sausage. Fresh meat and poultry contain no carbohydrates and are rich in B vitamins and minerals.

Seafood

Fatty seafood like salmon, snapper, tuna, halibut, cod, trout, catfish, and scallops are good options. Crab, clams, oysters, lobster, mussels are also keto-friendly.

Eggs

Pastured or omega-3 whole eggs are great, as they are high in protein and antioxidants.

Dairy

High-fat dairy products like heavy cream, soft and hard cheeses (cheddar, goat, cream, blue, or mozzarella), cream cheese, and sour cream are recommended. Greek yogurt and cottage cheese are also good options, as they are high in protein and calcium.

Nuts and Seeds

Almonds, walnuts, macadamia nuts, pecans, hazelnuts, pumpkin seeds, chia seeds, and flaxseeds are keto-friendly. Just watch your portion sizes, as these foods can be high in calories.

Healthy Oils

Extra virgin olive oil and avocado oil are excellent choices for cooking and adding flavour to your meals. Butter and ghee are also good options.

Low-carb Vegetables

Green veggies like broccoli, cauliflower, green beans, bell peppers, zucchini, spinach, tomatoes, onions, mushrooms, lettuce, and olives are great options. They are low in calories and carbs but packed with vitamins and minerals.

Avocados

Avocados are a unique fruit that is high in healthy fats and low in net carbs. They are a great addition to salads or can be made into guacamole.

Berries

Blackberries, raspberries, and strawberries are lower in carbs and higher in fiber than other fruits, making them a sweet treat on the keto diet.

Beverages

Unsweetened coffee and tea are excellent choices, as they are carb-free and can boost your metabolism. Dry wine, champagne, and hard liquor can be enjoyed in moderation.

Remember, the key to the keto diet is keeping your carbohydrate intake very low, typically below 50 grams per day, and getting most of your calories from healthy fats and moderate amounts of protein.

What are the benefits of the keto diet?

The keto diet is a low-carb, high-fat diet that offers a range of health benefits. Here are some of the key advantages of following a keto diet:

Weight Loss

Weight loss is one of the most well-known benefits of the keto diet. By reducing carbohydrate intake and increasing fat consumption, the body shifts from burning carbs to burning fat for energy. This metabolic state, known as ketosis, can lead to effective weight loss. Several studies have shown that the keto diet can lead to greater weight loss compared to low-fat diets.

Improved Blood Sugar Control

The keto diet is beneficial for blood sugar control, making it useful for people with type 2 diabetes or prediabetes. By reducing carbohydrate intake, the body's insulin levels decrease, which helps regulate blood sugar. Some studies have shown that the keto diet can lead to significant reductions in fasting glucose levels and a decrease in diabetes medications.

Enhanced Heart Health

The keto diet has been found to improve several biomarkers associated with heart disease. It can lead to a decrease in total cholesterol, triglycerides, and "bad" LDL cholesterol, while increasing "good" HDL cholesterol. This can reduce the risk of cardiovascular disease. However, it's important to note that the positive effects on heart health depend on diet quality, so consuming healthy fats and nutritionally balanced foods is crucial.

Brain Function and Neurological Benefits

The keto diet has been studied for its potential benefits in neurological disorders. The ketones produced during ketosis provide neuroprotective effects, strengthening and protecting the brain and nerve cells. This may be especially beneficial for conditions like Alzheimer's disease and epilepsy. The keto diet has been found to reduce seizures in people with epilepsy, particularly in children with focal seizures.

Reduced Inflammation

The keto diet can help reduce inflammation in the body. Ketones, specifically BHB (ß-hydroxybutyrate), have anti-inflammatory properties and can inhibit inflammatory pathways. Additionally, the keto diet promotes the consumption of anti-inflammatory foods like olive oil, avocados, and omega-3-rich foods, further reducing inflammation.

Other Potential Benefits

The keto diet has also been linked to improved skin clarity, reduced acne, and a lower risk of certain cancers. It may also help manage conditions like polycystic ovary syndrome (PCOS) and improve symptoms of hormonal imbalances. Additionally, the keto diet can lead to increased energy levels and improved physical activity due to stable blood sugar levels and reduced food cravings.

What are the risks of the keto diet?

The keto diet is a low-carb, high-fat diet that is often used for weight loss. While it can be effective in this regard, it also carries some risks. Here are some of the dangers of the keto diet:

• The keto flu: At the beginning of the keto diet, you may experience flu-like symptoms such as headaches, dizziness, fatigue, nausea, and constipation. These symptoms are due in part to dehydration and electrolyte imbalances that occur as your body adjusts to ketosis. Most people who experience the keto flu feel better within a few weeks, but it's important to monitor these symptoms and stay hydrated.
• Stress on the kidneys: The keto diet includes a lot of high-fat animal foods, such as eggs, meat, and cheese, which can increase the risk of kidney stones. This is because these foods can make your blood and urine more acidic, leading to increased excretion of calcium in your urine. The keto diet may also be unsafe for people with chronic kidney disease (CKD) as it can lead to a state of acidosis, which can worsen CKD.
• Digestive issues and changes in gut bacteria: The keto diet restricts carbs, making it difficult to meet your daily fiber needs. This can lead to digestive discomfort and constipation. In addition, the lack of fiber from high-carb fruits, starchy vegetables, whole grains, and beans may negatively affect your gut bacteria, which can have implications for immunity, mental health, and inflammation.
• Nutrient deficiencies: The keto diet restricts several nutrient-dense foods, such as fruits, whole grains, and legumes. As a result, it may not provide recommended amounts of vitamins and minerals such as calcium, vitamin D, magnesium, and phosphorus. Over time, this can lead to nutrient deficiencies.
• Dangerously low blood sugar: While low-carb diets like keto can help manage blood sugar levels in people with diabetes, they may also increase the risk of low blood sugar events, especially in individuals with type 1 diabetes.
• Poor bone health: The keto diet has been linked to decreased bone strength and bone mineral density loss in several studies.
• Increased risk of chronic diseases and early death: There is some evidence to suggest that the keto diet, which focuses on animal-based foods, may lead to higher rates of death from heart disease, cancer, and all causes when compared to vegetable-based low-carb diets.

How do you get into ketosis?

Ketosis is a metabolic state in which your body uses fat and ketones instead of glucose (sugar) as its main fuel source.

To get into ketosis, you need to deplete your glucose reserves. Here are some ways to do that:

• Cutting carbs: Limit your carbohydrate intake to less than 50 grams per day. This means avoiding foods like bread, cakes, sugar, most fruits and fruit juices, grains and starches, beans and legumes, root vegetables, and starchy vegetables like potatoes and sweet potatoes.
• Eat more healthy fats: Eating a diet rich in fat while limiting carbs prompts your body to burn fat instead of glucose for fuel. Aim for 75% of your calories from fats, such as avocado, nuts, olive oil, and other unsaturated fats.
• Fasting: The body enters ketosis when it doesn't have glucose to burn, including after fasting for about 12 hours. Intermittent fasting can be a useful tool to help you get into ketosis.
• Exercise: During exercise, the body quickly uses up its glucose reserves and switches to burning fat for fuel. Prolonged exercise can speed up the process of getting into ketosis.
• Supplements: Supplements like MCT oil, omega-3 fatty acids, electrolytes, digestive enzymes, and exogenous ketone supplements can help boost ketone levels and speed up ketosis.
• Protein: For the average healthy adult, protein should account for 30-35% of total dietary calories on keto. However, excessive protein intake can cause your body to convert protein into glucose, which can prevent the ketosis state.

It usually takes about 3-4 days to reach ketosis, but this can vary depending on factors such as metabolism, physical activity levels, age, body composition, sleep habits, and stress levels.

Frequently asked questions