Carb Guick: Friend Or Foe On A Keto Diet?

The ketogenic diet is a low-carb, high-fat diet that has been proven to be effective for weight loss and certain health conditions. 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, which is when your body uses fat for fuel instead of carbs. While on the keto diet, it is recommended that you consume 20-50 grams of carbs per day. This means that you will be eating foods such as meat, fish, eggs, nuts, healthy oils, avocados, and low-carb veggies.

The keto diet is a low-carb, high-fat diet

On a keto diet, your body enters a state called "ketosis", where it stops burning carbohydrates for fuel and instead burns fat. This process of becoming "fat-adapted" can take several weeks, and it's important to stick with the diet during this time to achieve the full benefits of keto, including increased fat burning, higher energy levels, and improved mental clarity.

While the standard keto diet is very low in carbs, there are variations such as the cyclical ketogenic diet (CKD) and targeted ketogenic diet (TKD) that involve carb loading or cyclical ketosis. These approaches are generally not recommended for beginners or for those who don't exercise at high intensities regularly. They are more suitable for athletes or bodybuilders who need the extra carbohydrates to fuel their intense workouts and maximize muscle growth.

If you choose to follow the standard keto diet, it's important to focus on consuming high-fat, low-carb foods such as fatty nuts and seeds, fatty cuts of meat, olive oil, coconut oil, and fatty fish like salmon and mackerel. Leafy green vegetables are also a good option, as are low-carb vegetables like mushrooms, peppers, onions, and celery.

It's crucial to give your body time to adapt to the keto diet and to avoid "cheating" by consuming large amounts of carbohydrates on the weekends. This will disrupt the process of becoming fat-adapted and prevent you from experiencing the full benefits of the diet.

It's used to treat epilepsy and aid weight loss

The ketogenic diet is a way of treating patients with unmanaged epilepsy and aiding weight loss. It is a high-fat, low-carbohydrate, controlled-protein diet that has been used since the 1920s to treat epilepsy. The diet is usually only considered when at least two suitable medications have been tried and proven unsuccessful. It is typically used in children with seizures that do not respond to medications, but adults may also benefit from it. The diet is supervised by a neurologist and a dietitian and is started in the hospital. The child is given small amounts of water or sugar-free liquids and within 24 hours, the new diet is started.

The ketogenic diet works by changing how the brain gets energy to function. The body usually uses glucose (a form of sugar) from carbohydrates for its energy source. However, with the ketogenic diet, the body uses ketones, which are formed when the body uses fat for energy, instead of glucose for its energy source. This state is called ketosis. The mechanism by which the seizures are regulated is not well understood, but both the low sugar component and high-fat component alter the 'excitability' of the brain, reducing the tendency to generate seizures.

The ketogenic diet has proven effective over time in helping epilepsy. About 40% to 50% of children who start the keto diet have 50% fewer seizures. Additionally, roughly 10% to 20% of children achieve more than a 90% reduction in seizures. The diet can be adapted to suit different cultures and allergies, and the dietitian will calculate the diet and try to include foods that the patient likes. The diet can be used in children and adults of any age, although infants need close monitoring.

The ketogenic diet has also been used to aid weight loss, particularly for people with class III obesity. The keto diet can retrain the bodies of people with obesity to start burning fat.

It involves limiting carbs to 20-50g per day

A ketogenic diet is a high-fat, very low-carb diet. The body turns carbohydrates into sugar, which cells then use for energy. By limiting carbohydrates, the body is forced to burn fat for energy instead, causing glucose levels to drop. This is known as ketosis.

The standard ketogenic diet restricts carbs to under 50 grams per day. However, to go into ketosis and stay there, it is recommended to eat fewer than 20 grams of net carbs each day. While healthy and insulin-sensitive individuals can remain in ketosis at higher levels of carb intake, others must be stricter with their intake.

20 grams of carbs

• One potato
• A small serving of pasta (about 1/2 cup)
• About 1/2 cup of white rice
• Half a large hamburger bun

50 grams of carbs

• Three slices of bread
• Three potatoes
• A cup of rice
• A cup of pasta

It is important to note that the ketogenic diet is very restrictive and can be challenging to follow long-term. It is always recommended to consult a healthcare professional before making any significant changes to your diet.

It's important to eat a variety of nutritious foods on the keto diet

The keto diet is a high-fat, very low-carbohydrate, and moderate-protein diet. It is important to eat a variety of nutritious foods on the keto diet to ensure you are getting adequate nutrition and to make the diet more sustainable and enjoyable. Here are some reasons why eating a variety of nutritious foods on the keto diet is essential:

• Nutrient Sufficiency: The keto diet can be restrictive, and if not carefully planned, it may lead to nutrient deficiencies. By eating a variety of keto-friendly foods, you can ensure you are getting a good balance of essential nutrients, including vitamins, minerals, antioxidants, and fibre.
• Avoiding Food Monotony: Eating a limited variety of foods can make the keto diet monotonous and challenging to stick to. Including a range of foods in your diet can make it more enjoyable and help you stay on track.
• Meeting Individual Needs: Different people have different nutritional needs. For example, the amount of protein required may vary based on activity levels and overall health. Eating a variety of foods allows you to customise your diet to meet your specific needs.
• Gut Health: Eating a variety of plant-based foods, such as non-starchy vegetables, avocados, nuts, seeds, and berries, ensures you are feeding the diverse population of microbes in your gut. These microbes play a crucial role in digestion, immunity, and overall health.
• Long-Term Sustainability: The keto diet can be challenging to maintain due to its restrictive nature. By including a wider variety of foods, you can make the diet more sustainable and increase your chances of long-term success.
• Weight Loss: While the keto diet is effective for weight loss, eating a variety of foods can help you stay on track and avoid weight loss plateaus. Including different food groups will provide your body with a range of nutrients that support weight loss, such as healthy fats and proteins, which increase feelings of fullness and reduce appetite.

It's not suitable for everyone and can have side effects

While the keto diet has been associated with several health benefits, it is not suitable for everyone and can have side effects.

The keto diet restricts carbohydrates, which are typically the body's main source of energy, and replaces them with fat. This metabolic state is called ketosis, where the body burns fat for energy instead of glucose. However, this drastic change in energy sources can lead to the "keto flu," which includes symptoms such as an upset stomach, headache, fatigue, dizziness, nausea, vomiting, constipation, and low exercise tolerance. These symptoms typically subside as the body adjusts to the low-carb, ketogenic state.

One of the most common side effects of the keto diet is gastrointestinal (GI) problems, such as constipation, diarrhea, nausea, and vomiting. Diarrhea is particularly frequent, possibly due to the body's difficulty in absorbing the high-fat content of keto foods. The keto diet can also lead to dehydration, as the body initially experiences water loss before fat loss.

The keto diet has also been linked to an increased risk of kidney stones, as the focus on animal-based and high-fat foods can lead to the formation of mineral-based substances in the kidneys. For those with existing kidney disease, the keto diet can worsen long-term kidney damage and metabolic acidosis.

Additionally, the keto diet may not be suitable for athletes, as it has been shown to reduce athletic performance. A study found that participants performed worse on high-intensity cycling and running tasks after following a ketogenic diet for four days compared to those on a high-carb diet.

Furthermore, the keto diet can lead to vitamin and mineral deficiencies, as many vitamin-rich fruits and vegetables are limited or eliminated. This can result in lower intakes of important nutrients such as folate, thiamin, and vitamins A, B6, B12, C, E, and K.

The keto diet is also not recommended for individuals with certain conditions, including eating disorders, fat metabolism disorders, liver failure or other liver conditions, and thyroid problems such as hypothyroidism.

It is important to note that Carbquik, a low-carb baking mix, falls under the "dirty keto" category. While it can be used in moderation on the keto diet, it may trigger additional sugar cravings and frequent consumption can lead to more intense cravings for real sugar. Therefore, it is best used occasionally and in smaller portions.

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