Keto Diet: Does It Work? Expert Reviews And Insights

The ketogenic diet, or keto diet, is a low-carb, high-fat eating plan that has been used for centuries to treat specific medical conditions. In the 19th century, the ketogenic diet was used to help control diabetes. In 1920, it was introduced as a treatment for epilepsy in children. The diet has also been used in closely monitored settings for cancer, diabetes, polycystic ovary syndrome, and Alzheimer's disease.

The keto diet has gained popularity in recent years as a potential weight-loss strategy. The premise of the diet is that by depriving the body of glucose, its main source of energy, an alternative fuel called ketones is produced from stored fat. This state of ketosis can lead to weight loss and increased energy.

However, the keto diet is not without its critics. Some experts argue that it is an unhealthy and potentially dangerous way to lose weight. There are concerns about the diet's high-fat content and the potential for nutritional deficiencies, as well as side effects such as keto flu, which can include symptoms like fatigue, headaches, and nausea.

While the keto diet may lead to rapid weight loss, it can be challenging to maintain and may not be suitable for everyone. It is essential to consult with a healthcare professional before starting any new diet, especially one as restrictive as keto.

Weight loss

The keto diet is a low-carb, high-fat, and moderate-protein diet. It can be an effective way to lose weight and improve health, but it is not suitable for everyone and may have some side effects.

The keto diet forces the body to use fat as its main source of energy instead of glucose from carbohydrates. This process is called ketosis, and it can be reached by limiting daily carbohydrate intake to fewer than 20-50 grams, depending on body size. The body becomes very efficient at burning fat for energy, and ketosis can also lead to reduced appetite.

There is evidence that the keto diet can help with weight loss, especially in the short term. It may be more effective than a low-fat diet for weight loss, even when total calorie intake is matched. One older study showed that people on a keto diet lost 2.2 times more weight than those on a low-calorie, low-fat diet. Another study found that a low-carb group lost three times more weight than a low-fat group over three months.

However, it is important to note that many of the studies had small sample sizes and only evaluated short-term effects. More research is needed to determine the long-term impact of the keto diet on weight loss and whether weight is regained once a normal diet is resumed.

Who is it suitable for?

The keto diet can be beneficial for people with obesity or a higher risk of developing metabolic syndrome. However, it may not be suitable for everyone, including those with certain medical conditions, such as disorders of fat metabolism, carnitine deficiency, or pyruvate kinase deficiency. It can also be challenging to stick to due to the restricted food choices and potential side effects.

Side effects

When starting the keto diet, some people may experience the "keto flu," which includes symptoms such as poor energy and mental function, increased hunger, sleep issues, nausea, digestive discomfort, and poor exercise performance. These side effects are usually temporary and often subside within a few days.

There may also be a risk of long-term side effects, including kidney or liver problems, dehydration, and nutrient deficiencies. It is important to consult a healthcare professional before starting the keto diet to ensure it is safe and suitable for you.

Health risks

The keto diet is a low-carb, high-fat diet that has gained popularity in recent years. While it may be effective for weight loss and has been used to treat epilepsy, it also comes with several health risks. Here are some of the potential health risks associated with the keto diet:

• Increased risk of heart disease: The keto diet's high saturated fat content can lead to an increase in "bad" LDL cholesterol, which is linked to an increased risk of heart disease.
• Nutrient deficiencies: The keto diet restricts fruits, vegetables, and grains, which can lead to deficiencies in micronutrients such as selenium, magnesium, phosphorus, and vitamins B and C.
• Liver problems: The high-fat content of the keto diet can put a strain on the liver and worsen existing liver conditions.
• Kidney problems: The diet may overload the kidneys, which are responsible for metabolizing protein. It can also lead to kidney stone formation and worsen long-term kidney damage in those with kidney disease.
• Constipation: The low fibre content of the keto diet can cause constipation.
• Fuzzy thinking and mood swings: Low-carb diets like keto may cause confusion and irritability as the brain functions best with sugar from healthy carbohydrates as its energy source.
• Dehydration: The keto diet can cause water loss before fat loss, leading to dehydration.
• Gastrointestinal issues: Common side effects include constipation, diarrhea, nausea, and vomiting, with diarrhea being more frequent due to the body's difficulty in absorbing high-fat foods.
• Reduced athletic performance: Research has shown that athletes may experience decreased performance in high-intensity activities after being on the keto diet for a few days.
• Vitamin and mineral deficiencies: The restriction of fruits and vegetables can lead to deficiencies in important vitamins and minerals, including folate, thiamin, and vitamins A, B6, B12, C, E, and K.
• Keto flu: Some people new to the keto diet may experience symptoms like an upset stomach, dizziness, decreased energy, and mood swings as their body adapts to ketosis.
• Social isolation and disordered eating: The strict nature of the keto diet may lead to social isolation and contribute to disordered eating behaviours.

Nutritional concerns

• Nutrient deficiencies: The keto diet restricts several nutrient-dense foods, including fruits, whole grains, and legumes. As a result, it may not provide sufficient amounts of certain vitamins and minerals, such as calcium, vitamin D, magnesium, phosphorus, selenium, and vitamins B and C. This could lead to nutrient deficiencies over time.
• Digestive issues: The keto diet's restriction of carbohydrates can make it challenging to meet daily fiber needs. High-fiber foods like fruits, starchy vegetables, whole grains, and beans are limited on the keto diet, which can lead to digestive discomfort and constipation.
• Increased risk of chronic diseases: Some evidence suggests that low-carb, high-fat diets that focus on animal foods may increase the risk of chronic illnesses like heart disease and cancer. However, the evidence is mixed, and more research is needed to understand the long-term effects of the keto diet on chronic disease risk.
• Bone health: The keto diet has been linked to impaired bone health in some studies. Animal studies suggest that the diet may decrease bone strength and bone mineral density. However, more extensive research is needed to confirm these findings.
• Kidney health: The keto diet's emphasis on high-fat animal foods may increase the risk of kidney stones and cause other issues for individuals with kidney disease. High intake of animal foods can make the blood and urine more acidic, leading to increased calcium excretion and a higher risk of kidney stone formation.
• Liver health: There are concerns about the long-term effects of the keto diet on liver health. The high-fat content of the diet may lead to a build-up of fat in the liver, and individuals with existing liver conditions should approach the keto diet with caution.
• Blood sugar management: While the keto diet has been shown to improve blood sugar control in people with diabetes, it may also increase the risk of hypoglycemic episodes, especially in individuals with type 1 diabetes. Close monitoring of blood sugar levels and medication adjustments may be necessary for diabetic individuals following the keto diet.

Keto flu

The "keto flu" is a term used to describe a set of symptoms that some people experience when they start a ketogenic diet. It is called the keto flu because the symptoms are similar to those of the flu, such as fatigue, nausea, and muscle soreness. The keto flu is caused by the body's transition from burning carbohydrates for energy to burning fat, which can be a shock to the system.

The symptoms of keto flu can start within the first few days of cutting back on carbs and typically last a few days to several weeks. However, in some cases, the keto flu can last up to a month. The severity of symptoms can vary from person to person, and some people may not experience any symptoms at all.

There are several ways to manage and reduce the symptoms of keto flu:

• Drink plenty of water: A keto diet can lead to rapid water loss, increasing the risk of dehydration. Staying hydrated can help with symptoms like fatigue and muscle cramping.
• Avoid strenuous exercise: It is recommended to avoid intense physical activities during the keto flu as fatigue, muscle cramps, and stomach discomfort are common. Light activities like walking or yoga may help improve symptoms.
• Replace electrolytes: A keto diet restricts many foods that are high in potassium and other electrolytes. Adding salts, potassium, and magnesium-rich foods to your diet can help reduce cramps and nausea.
• Get enough rest: Fatigue and irritability are common during the keto flu. Improving sleep quality by reducing caffeine intake, creating a dark environment, and taking relaxing baths can help manage symptoms.
• Eat enough fat: Transitioning to a very low-carb diet can cause cravings for restricted foods. Consuming enough healthy fats will help reduce cravings and keep you feeling satisfied.
• Cut out carbs slowly: Instead of eliminating carbs all at once, some people may find it easier to reduce carb intake gradually while increasing fat and protein intake.

While the keto flu can be uncomfortable, it is usually temporary and not life-threatening. However, if you experience severe symptoms like fever, prolonged diarrhea, or vomiting, it is important to consult a doctor to rule out other health issues.

Long-term impacts

The ketogenic or "keto" diet is a very low-carbohydrate, high-fat diet. While it has been associated with short-term weight loss, there are concerns about its long-term effectiveness and safety. Here are some key points about the potential long-term impacts of the keto diet:

Weight Regain

Keto can lead to rapid initial weight loss, but this is often followed by weight regain once the diet is stopped. This is because restrictive diets like keto can reduce your metabolic rate, making it harder to lose weight in the long term.

Nutritional Deficiencies

The keto diet restricts many nutrient-rich foods, including fruits, vegetables, whole grains, and legumes. As a result, long-term adherence to the keto diet may lead to deficiencies in vitamins, minerals, and fiber. This can have negative consequences for overall health and increase the risk of certain chronic diseases.

Athletic Performance

Some research suggests that the keto diet may negatively affect athletic performance, especially in high-intensity activities. This is possibly due to the body being in a more acidic state when in ketosis, which may limit its ability to perform at peak levels.

Gut Health

Fiber is crucial for the health of the gut microbiome, and it can be challenging to obtain sufficient fiber on the keto diet. A lack of fiber can have negative consequences for digestive health and increase the risk of heart disease, stroke, and type 2 diabetes.

Cardiovascular Health

The keto diet's emphasis on high-fat, animal-based foods can increase the risk of heart disease and stroke. This is because the diet can lead to higher levels of unhealthy cholesterol (LDL) and lower levels of "good" cholesterol (HDL). Additionally, some studies suggest that low-carb diets may be associated with an increased risk of atrial fibrillation (AFib).

Kidney Health

The keto diet may pose risks to kidney health, especially for those with existing kidney disease. The high protein content of the keto diet can put stress on the kidneys, and some research suggests that the diet may increase the risk of kidney stones.

Pregnancy

Restricting carbohydrates during pregnancy is linked to an increased risk of birth defects and gestational diabetes. Therefore, the keto diet is considered unsafe for pregnant people or those planning to become pregnant.

Other Health Risks

The keto diet has also been associated with an increased risk of cancer, Alzheimer's disease, and other long-term health complications. Additionally, the diet may negatively impact liver health and increase the risk of insulin resistance in people with type 1 diabetes.

Frequently asked questions