Milly Gaines
The keto diet is a low-carb, high-fat diet that has been advertised as a weight-loss wonder. It aims to force the body to burn fat for fuel instead of relying on sugar from carbohydrates. The diet typically recommends a breakdown of 5% calories from carbohydrates, 20% from protein, and 75% from fat. While the keto diet allows for high-fat intake, it is important to prioritize healthy fats like monounsaturated and polyunsaturated fats found in olive oil, avocado, and fatty fish. The diet includes a variety of tasty and nutritious meals, with vegetables forming an important part of it. However, it is essential to be mindful of potential side effects, such as the keto flu, nutrient deficiencies, and negative impacts on heart health due to high-fat consumption.
| Characteristics | Values |
|---|---|
| Purpose | Weight loss, brain health, epilepsy treatment |
| Food types | High-fat foods (e.g., meats, fatty fish, nuts, cheese, butter, oils, avocados), low-carb vegetables, small amounts of leafy greens |
| Macronutrient distribution | High fat (70-75%), moderate protein (20-25%), very low carbs (10-20%) |
| Carbohydrate intake | Less than 20-50 grams of carbs per day |
| Side effects | Keto flu, nutrient deficiency, liver problems, kidney problems, constipation, fuzzy thinking, mood swings, dehydration, electrolyte imbalance |
| Benefits | Weight loss, reduced appetite, increased fat burning |
| Risks | Negative impact on heart health, micronutrient deficiencies, liver problems, kidney problems, constipation, negative impact on brain function |
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What You'll Learn
- Keto diet basics: low-carb, high-fat, and moderate protein
- What to eat: eggs, meat, dairy, plant foods, and more?
- What to avoid: starchy foods, fruits, legumes, and more?
- Potential benefits: weight loss, lower risk of cardiovascular disease
- Potential risks: nutrient deficiencies, keto flu, dehydration, low blood sugar
Keto diet basics: low-carb, high-fat, and moderate protein
The keto diet is a low-carbohydrate, high-fat, and moderate-protein diet. The aim is to shift the body's metabolism away from carbohydrates and towards fat and ketones, a type of fuel produced by the liver from stored fat. This metabolic state is called ketosis, and it is achieved by limiting carb consumption to around 20-50 grams per day, or 5-10% of calories, and increasing fat intake.
The standard ketogenic diet (SKD) typically contains 70% fat, 20% protein, and only 10% carbs. However, there are several versions of the keto diet, and the exact ratio depends on individual needs. For example, the targeted ketogenic diet (TKD) allows for the addition of carbs around workouts, and the cyclical ketogenic diet (CKD) involves periods of higher carb intake, such as five keto days followed by two high-carb days.
To follow the keto diet, it is recommended to base meals on protein sources such as meat, poultry, fish, eggs, and tofu, along with low-carb vegetables and healthy fats like olive oil. It is important to moderate protein intake as very high levels can spike insulin and lower ketones. Additionally, it is crucial to avoid sugary and starchy foods, highly processed foods, and limit caffeine intake as these can add to carb consumption.
While the keto diet can be effective for weight loss and certain health conditions, it is not suitable for everyone and should be approached with caution. It is associated with an increase in "bad" LDL cholesterol, which is linked to heart disease, and there are concerns about staying on the diet long-term.
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What to eat: eggs, meat, dairy, plant foods, and more
The keto diet is a high-fat, low-carbohydrate, and moderate-protein eating plan. The diet is designed to put the body into a metabolic state called ketosis, where the body uses ketone bodies for energy instead of carbohydrates. Ketone bodies are produced by the liver from stored fat.
To follow the keto diet, it is recommended that dieters consume a ratio of 3-4 grams of fat for every 1 gram of combined protein and carbohydrates. This means that carb-rich foods like pasta, potatoes, grains, legumes, fruits, and some vegetables should be avoided. However, some high-fat, low-carb foods can be enjoyed in moderation, such as plain Greek yogurt, cottage cheese, and berries.
Eggs are a staple food on the keto diet as they are a good source of nutrients and promote feelings of fullness. It is recommended to eat whole eggs, as the yolk contains most of the egg's nutrients, including antioxidants that protect eye health. Cheese is also a popular keto food, as it is low in carbohydrates and high in fat and protein. Additionally, research suggests that cheese may help increase strength and reduce muscle mass loss with aging.
Meat and fish are also good sources of protein on the keto diet. A typical meal might include a small piece of salmon cooked in olive oil, with half an avocado and a side salad. Plant foods, such as nuts, dark chocolate, and cocoa, can also be included, as they are good sources of antioxidants.
It is important to note that the keto diet can be challenging to maintain and may lead to nutrient deficiencies if not carefully planned. Working with a registered dietitian is recommended to ensure that essential nutrients are being obtained while maintaining ketosis.
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What to avoid: starchy foods, fruits, legumes, and more
The keto diet is a low-carb, high-fat diet. The aim is to reach a metabolic state called ketosis, where the body uses ketone bodies for energy instead of carbohydrates. To achieve this, it's recommended to consume under 20 to 50 grams of carbohydrates per day.
Starchy vegetables are usually limited on the keto diet due to their high carb content. This includes corn, potatoes, sweet potatoes, and beets, carrots, and peas. Cauliflower is often used as a replacement for these starchy foods.
Fruits are also restricted on the keto diet, especially high-sugar fruits that cause a rapid spike in blood sugar. Examples of fruits to avoid are bananas, raisins, and dried fruits. However, some fruits like berries, avocados, and raspberries are considered keto-friendly and can be consumed in moderation.
Legumes and beans are typically challenging to incorporate into a keto diet due to their high carb content. These include foods like chickpeas, hummus, and beans. However, small portions of processed legumes may be possible as they have a lower carb content.
Grains are another food group to avoid on the keto diet. This includes gluten-free breads, muffins, and grain-based snacks like chips and crackers, as these are high in carbohydrates.
It's important to note that the keto diet may not be suitable for everyone, and it's always recommended to consult with a healthcare professional or registered dietitian before starting any new diet, especially if you have a chronic health condition.
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Potential benefits: weight loss, lower risk of cardiovascular disease
The keto diet is a low-carbohydrate, high-fat eating plan that has been used for centuries to treat specific medical conditions. In the 19th century, it was used to help control diabetes, and in 1920 it was introduced as a treatment for epilepsy in children. The diet has also been tested and used in closely monitored settings for cancer, diabetes, polycystic ovary syndrome, and Alzheimer's disease.
The keto diet has gained attention as a potential weight-loss strategy due to its low-carb nature. The diet deprives the body of glucose, the main source of energy for all cells in the body, which is obtained by eating carbohydrate-rich foods. When the body is deprived of glucose, it begins to use fat as its primary fuel, producing ketones from stored fat. This state is called ketosis.
The keto diet has been shown to produce beneficial metabolic changes in the short term, including weight loss, reduced insulin resistance, lower blood pressure, and improved cholesterol and triglyceride levels. Many people report initial rapid weight loss on the keto diet, but long-term fat loss depends on sustained caloric deficits and metabolic adaptation. Without careful planning, some people may experience weight regain once they stop the diet.
The keto diet may also lower the risk of cardiovascular disease. Drinking 2-3 cups of coffee per day on the keto diet, for example, lowers the risk of cardiovascular disease. However, the relationship between the keto diet and cardiovascular risk is a controversial topic, and the diet does not fulfill the criteria of a healthy diet. In terms of cardiovascular mortality, a low-carb pattern is more beneficial than a very low-carbohydrate approach, such as the keto diet.
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Potential risks: nutrient deficiencies, keto flu, dehydration, low blood sugar
The keto diet is a low-carb, high-fat diet that puts the body into a metabolic state called ketosis, where the body breaks down stored fat into ketones to use for energy. While the keto diet can be part of a healthy lifestyle and is endorsed by the Obesity Medicine Association as one option for weight loss, there are some potential risks to be aware of. These include nutrient deficiencies, keto flu, dehydration, and low blood sugar.
Nutrient Deficiencies
The keto diet may be lower in fibre because whole grains are eliminated, which can lead to constipation. It could also lack vitamins and minerals that are necessary for a healthy diet, including vitamin B1, vitamin B6, vitamin B7, vitamin B12, calcium, iron, magnesium, and phosphorus. These vitamins and minerals are essential for the body to function properly and must be obtained from food or supplements. High-quality meats like grass-fed beef, pastured pork, poultry, and eggs can provide necessary B vitamins, iron, and phosphorus.
Keto Flu
Some people experience symptoms such as fatigue, exhaustion, and feeling "a little off" after starting the keto diet, known as keto flu. This could be related to a detox factor, carb withdrawal, an immunologic reaction, or a change in the gut microbiome. Staying hydrated and eating more colourful vegetables may help alleviate these symptoms.
Dehydration
The keto diet can cause dehydration due to the loss of water and electrolytes. Electrolytes help the body absorb and utilize nutrients, and an imbalance can lead to unpleasant symptoms such as muscle cramps, headaches, fatigue, constipation, and increased thirst and hunger levels. It is important to drink plenty of water and incorporate electrolyte-rich foods and drinks, such as leafy greens, avocados, and nuts, into the diet.
Low Blood Sugar
There have been a few case reports of the keto diet resulting in hypoglycemia, or low blood sugar. One case involved a 69-year-old woman who presented with malaise, sugar cravings, and mental fogginess after strictly following the keto diet for nearly a year. It is important to monitor blood sugar levels while on the keto diet and seek medical advice if any concerns arise.
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Frequently asked questions
The keto diet is a low-carb, high-fat diet that causes weight loss and provides numerous health benefits. It 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.
The keto diet is all about cutting carbs and eating more fat. You can eat a wide variety of tasty and nutritious meals on a ketogenic diet. It’s not all meats and fats. Vegetables are an important part of the diet. Some keto-approved snacks include pieces of meat, cheese, olives, boiled eggs, nuts, raw veggies, and dark chocolate.
Some people experience what is known as the "keto flu" when starting the keto diet. Symptoms include diarrhea, constipation, nausea, fatigue, dizziness, brain fog, decreased energy, and changes in heartbeat. These symptoms usually go away once your body adjusts to your eating changes.
