Milly Gaines
The keto diet is a high-fat, low-carbohydrate, moderate-protein eating plan that has been used to reduce seizures in epileptic children. It has gained popularity as a weight-loss tool, but it is not without risks. The diet aims to force the body to use fat for fuel instead of sugar, which is a state called ketosis. While the keto diet allows for high-fat intake, experts recommend prioritizing healthy fats like monounsaturated and polyunsaturated fats found in olive oil, avocado, and fatty fish. It is important to note that the keto diet may lead to dehydration, nutrient deficiencies, and negative impacts on heart health due to high saturated fat consumption. Before adopting the keto diet or any restrictive eating plan, careful consideration and consultation with a healthcare professional are advised to ensure it is right for your individual needs.
| Characteristics | Values |
|---|---|
| Type of diet | Low-carb, high-fat, moderate-protein |
| Purpose | Weight loss, epilepsy seizure reduction, other neurological conditions, cancer, diabetes, PCOS, high cholesterol, cardiovascular disease |
| Food | Meat, fish, eggs, butter, nuts, healthy oils, avocados, low-carb veggies, cheese, berries, high-fat dairy, olive oil, high-cocoa chocolate |
| Risks | High saturated fat, nutrient deficiency, liver problems, kidney problems, dehydration, constipation, negative impact on heart health |
| Benefits | Weight loss, reduced seizures in children with epilepsy, lower blood sugar and insulin levels |
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What You'll Learn
Keto is a high-fat, low-carb diet
The keto diet is a high-fat, low-carb diet. It is designed to force the body to use a different type of fuel. Instead of relying on glucose, which comes from carbohydrates, the keto diet uses ketone bodies, which the liver produces from stored fat. This shift in metabolism is called ketosis. Typically, it takes a few days to reach ketosis, and eating too much protein can interfere with this process.
On a keto diet, fat should make up about 70% of your daily calorie intake, with 20% coming from protein and only 10% from carbohydrates. This means that you must eat fat at every meal. For example, in a daily 2,000-calorie diet, you might eat 165 grams of fat, 40 grams of carbs, and 75 grams of protein. However, the exact ratio depends on your particular needs.
There are several types of keto diets, including the Standard Ketogenic Diet (SKD), the Cyclical Ketogenic Diet (CKD), the Targeted Ketogenic Diet (TKD), and the high-protein ketogenic diet. The SKD is the most well-studied and involves a very low-carb, moderate-protein, and high-fat diet. The CKD involves periods of higher-carb refeeds, such as five ketogenic days followed by two high-carb days. The TKD allows you to add carbs around workouts, and the high-protein ketogenic diet includes more protein, with a ratio of 60% fat, 35% protein, and 5% carbs.
Some healthy unsaturated fats that are allowed on the keto diet include nuts (such as almonds and walnuts), seeds, avocados, tofu, and olive oil. However, it is important to prioritise healthy fats like monounsaturated and polyunsaturated fats found in olive oil, avocado, and fatty fish to promote heart health. Saturated fats from oils (palm and coconut), lard, butter, and cocoa butter are encouraged in high amounts on the keto diet, but these can increase the risk of heart disease.
While the keto diet allows for a high-fat intake, it is important to be mindful of the potential risks. The diet is associated with an increase in "bad" LDL cholesterol, which is linked to heart disease. Additionally, eating too few vegetables, fruits, and grains can lead to nutrient deficiencies, including selenium, magnesium, phosphorus, and vitamins B and C. The high-fat content can also put a strain on the liver and kidneys, so it is important to proceed with caution and consult a healthcare professional before starting any new diet.
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It's important to eat enough fibre
The ketogenic diet is a low-carb, high-fat diet that causes weight loss and provides numerous health benefits. It is advertised as a weight-loss wonder, but it is actually a medical diet that comes with serious risks. The keto diet is used to help reduce the frequency of epileptic seizures in children. It can also be tried for weight loss, but it's best to make this only a short-term dietary change.
The keto diet aims to force your body into using a different type of fuel. Instead of relying on sugar (glucose) that comes from carbohydrates, the keto diet relies on ketone bodies, a type of fuel that the liver produces from stored fat. Carbohydrates are the body's preferred source of energy, but on a strict ketogenic diet, about 5% to 10% of energy intake is from carbohydrates.
The reduction of carbohydrates puts the body into a metabolic state called ketosis. Ketosis is when the body starts breaking down stored fat into molecules called ketone bodies to use for energy when there is little or no circulating blood sugar from food. Once the body reaches ketosis, most cells will use ketone bodies to generate energy until you start eating carbohydrates again.
It is important to eat enough fibre on the keto diet. Fibre plays a key role in digestive health. Because it is not digested by the body, it passes through your system and keeps you regular by softening and adding bulk to your stools. Constipation is a common symptom experienced by keto beginners, and fibre can help relieve this. Insoluble fibre from keto-friendly sources adds bulk to stool to relieve constipation at the start of keto.
Fibre can also improve gut health. Short-chain fatty acids (SCFAs) are good for gut lining integrity, your immune system, and reducing inflammation. Studies show that soluble fibre is effective in reducing overall IBS symptoms, possibly through an increase in anti-inflammatory SCFAs when you eat fibre.
To get enough fibre on a keto diet, you can eat nuts, seeds, chia seeds, and plenty of vegetables. Starchy veggies like sweet potatoes are off-limits on keto, but there are plenty of keto-friendly greens. Almonds are a good choice, with 3.5 g of fibre and about 2.5 g of net carbs per oz (23 whole kernels). Pecans are one of the lowest-carb nuts, offering just 1.2 net carbs per oz (19 halves) and 2.7 g of fibre.
Fermented foods are also packed with probiotics, which are good for your gut, full of flavour, and low in carbohydrates. A half cup of sauerkraut supplies 2 g of fibre and a little more than 1 g of net carbs.
It is important to note that eating excessive amounts of plant foods may interfere with the absorption of nutrients like calcium and magnesium due to compounds called anti-nutrients. It is also important to drink plenty of water as you add fibre to your diet. While fibre pulls water into your digestive tract, consuming too much can lead to dehydration, increasing your risk of constipation.
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You can eat fish, meat, eggs, cheese, nuts and berries
The keto diet is a low-carb, high-fat diet that causes weight loss and provides numerous health benefits. It typically takes a few days to reach a state of ketosis. Eating too much protein can interfere with ketosis.
Fish is a great option to include in your keto diet. Salmon, sardines, mackerel, and albacore tuna are fatty fish with high levels of omega-3 fats, which have been found to improve results for hemoglobin A1C—a test that measures blood sugar levels over three months. Frequent fish intake has also been linked to a decreased risk of chronic disease and improved mental health.
Meat is popular with people on the keto diet because it is high in fat and very low in carbs. When choosing meat, it is recommended to go for grass-fed meat as it has more omega-3 fats and conjugated linoleic acid (CLA) than meat from grain-fed animals. However, it is important to eat meat in moderation and limit processed meats.
Eggs are another staple in keto diets. They are high in protein, B vitamins, minerals, and antioxidants. One large egg contains less than 50 grams and zero carbohydrates. They also promote feelings of fullness. It is important to eat whole eggs as most of an egg's nutrients are found in the yolk.
Cheese is also a good option for the keto diet as it has zero carbohydrates and is high in fat and protein. However, cheese is high in saturated fat, so it should be consumed in moderation.
Nuts and seeds are a healthy, high-fat, low-carb food. They are also a good source of fiber and protein. Eating nuts has been linked to a lower risk of heart disease and diabetes.
Berries are an exception to the rule that most fruits are too high in carbs to eat on the keto diet. They are relatively low in carbs and contain healthy antioxidants.
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Prioritise healthy fats like olive oil and avocado
The ketogenic diet is a low-carb, high-fat diet that causes weight loss and provides numerous health benefits. It typically takes a few days to reach a state of ketosis, where the body starts breaking down stored fat into ketone bodies to use for energy. While the keto diet allows for high-fat intake, it's important to prioritise healthy fats like monounsaturated and polyunsaturated fats found in olive oil, avocado, and fatty fish to promote heart health.
Avocados are an excellent source of heart-healthy monounsaturated fatty acids (MUFAs). They are also packed with fibre, which bolsters digestive health. Avocados can be enjoyed on their own, or added to keto-friendly dishes like salads, smoothies, or breakfast plates. Avocado oil is also a great option, as it stands up to high-heat cooking and can be drizzled over grilled or steamed veggies, or used in salad dressings and other keto-friendly sauces.
Olive oil is another staple of the heart-healthy Mediterranean diet and fits well into a keto diet. It can be used for light sautéing, in dressings, or drizzled over cooked meats or vegetables as a finishing oil.
In addition to avocados and olive oil, nuts and seeds are also excellent sources of healthy fats on a keto diet. They provide unsaturated fats and can be enjoyed as a snack or sprinkled on salads and soups. Nut and seed butters, such as almond butter, are also a versatile way to include more healthy fats in your diet.
While the keto diet allows for high-fat intake, it's important to be mindful of the type of fat. Prioritising healthy fats like olive oil and avocado can help promote heart health and ensure a more balanced and nutritious approach to the keto diet.
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It's a strict diet that requires careful planning
The keto diet is a strict and challenging diet that requires careful planning and consideration. It is a high-fat, low-carbohydrate, and moderate-protein diet. The diet is designed to force the body to use a different type of fuel, burning fat instead of carbohydrates for energy. This metabolic state is called ketosis.
To enter ketosis, the body's intake of carbohydrates must be restricted, and this process can take a few days. The keto diet typically includes a daily breakdown of 5% calories from carbohydrates, 20% from protein, and 70% from fat. This means that all foods must be weighed and measured to achieve the correct ratio of 4 grams of fat for every 1 gram of protein and carbohydrates. This level of precision and planning is a key feature of the keto diet, and it can be time-consuming and challenging to maintain.
The keto diet requires careful planning to ensure nutritional needs are met. For example, all fruits are rich in carbohydrates, so they must be limited to small portions, usually berries. Similarly, vegetables are an important part of the diet, but only non-starchy vegetables with less than 8 grams of net carbs per cup are suitable. It is important to rotate vegetables and meat to ensure a variety of nutrients and health benefits are achieved.
The keto diet is not just a weight-loss plan, it is a medical diet with serious risks. It is high in saturated fats, which can increase the risk of heart disease. It can also lead to nutrient deficiencies, especially if a wide variety of vegetables, fruits, and grains are not consumed. The high-fat nature of the diet can also cause negative impacts on the liver and kidneys.
The keto diet is a strict and meticulous plan that requires a high level of commitment and planning. It is not a simple matter of eating whenever one wants but involves precise measurement and consideration of food choices to maintain the correct ratios of nutrients.
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Frequently asked questions
The keto diet is a high-fat, low-carbohydrate, moderate-protein eating plan. It is designed to force your body to use a different type of fuel. Instead of relying on sugar (glucose) from carbohydrates, the keto diet relies on ketone bodies, which are produced by the liver from stored fat.
The keto diet includes foods such as meat, fish, eggs, butter, nuts, healthy oils, avocados, and low-carb vegetables.
The keto diet is advertised as a weight-loss wonder, but it is also used as a medical diet to reduce the frequency of epileptic seizures in children. It has also been tried for other neurological conditions, cancer, diabetes, PCOS, high cholesterol, and cardiovascular disease.
Yes, the keto diet is associated with an increased risk of "bad" LDL cholesterol and heart disease. It may also lead to nutrient deficiencies, liver problems, and kidney issues. The high-fat nature of the diet can also cause negative impacts on heart health.
