Keto 101: Does This Diet Work Or Is It A Fad?

The keto diet, also known as the ketogenic diet, is a low-carb, high-fat, and moderate-protein diet. The goal of the keto diet is to shift the body into a nutritional state called ketosis, where it uses fat instead of carbohydrates for fuel and weight loss. The diet was originally created to treat epilepsy in children and is still used today to treat epilepsy in both children and adults with drug-resistant forms of the condition. The keto diet has also been linked to other health benefits, including improved mood, protection from cognitive impairment caused by obesity, and improved insulin sensitivity. However, there are some potential side effects and risks associated with the keto diet, including nutrient deficiencies and negative impacts on athletic performance.

Keto 101: What is the keto diet?

The keto diet, short for the ketogenic diet, is a low-carb, high-fat, and moderate-protein diet. The diet aims to shift the body into a state of nutritional ketosis, where the body uses fat instead of carbohydrates for fuel and weight loss. Ketosis is a metabolic process that increases the production of ketones, which are made by the liver and can be used as the body's primary energy source.

The keto diet was first introduced in the 1920s as a treatment for epilepsy and is still used for that purpose today. The diet typically includes high amounts of fat, low to moderate amounts of protein, and very few carbohydrates. Foods such as butter, cheese, eggs, meat, nuts, oils, seafood, and seeds are commonly consumed on the keto diet, while fruits, vegetables, grains, potatoes, sweets, and other carbohydrate-rich foods are limited or excluded.

There are several variations of the keto diet, but they all focus on restricting carbohydrate intake. A typical ketogenic eating plan derives about 5% of calories from carbohydrates, 20% from protein, and 75% from dietary fats. On a 2,000-calorie diet, this equates to about 100 calories (25 grams) of carbohydrates, 400 calories (100 grams) of protein, and 1,500 calories (167 grams) of fat.

The keto diet is often associated with weight loss, and many people experience rapid initial weight loss due to reduced calorie intake and increased feelings of fullness. However, maintaining weight loss can be challenging, and weight regain is common after discontinuing the keto diet. The keto diet may also have potential therapeutic benefits beyond weight loss, including improvements in insulin and blood glucose levels, cognitive function, and certain health conditions such as epilepsy, Alzheimer's, and Parkinson's disease.

It is important to note that the keto diet may not be suitable for everyone, and it is always recommended to consult with a healthcare professional before starting any new diet, especially those with restrictive nature like the keto diet.

Keto 101: What are the benefits?

The keto diet, also known as the ketogenic diet, is a low-carb, high-fat, and moderate-protein diet. The goal of the keto diet is to shift the body into a nutritional state called ketosis, where it changes from using carbohydrates to fat as its primary fuel source. This metabolic state can be achieved by drastically reducing carbohydrate intake and replacing it with fat. Typically, a keto diet consists of about 70% fat, 20-25% protein, and only 5-10% carbohydrates.

Weight Loss

One of the biggest attractions of the keto diet is its promise of weight loss. Many people experience rapid initial weight loss due to reduced calorie intake and increased feelings of fullness and decreased hunger and appetite. Additionally, the loss of body water and increased energy expenditure also play a role in weight loss on a keto diet.

Health Benefits

The keto diet has been found to have several potential therapeutic benefits beyond its use in treating epilepsy.

Alzheimer's Disease

A 2019 study suggested that a ketogenic diet improved cognitive function in patients with Alzheimer's disease. This is believed to be due to improved mitochondrial function by providing the brain with new fuel.

Parkinson's Disease

Research has explored the potential benefits of a ketogenic diet in breaking down abnormal accumulations of a protein called alpha-synuclein, which is a key feature of Parkinson's disease. A 2022 study concluded that ketone bodies can reduce the muscle tremors and stiffness associated with the disease and improve cognitive function.

Multiple Sclerosis (MS)

In a small 2022 study, patients with relapsing MS who followed a ketogenic diet reported improved quality of life, as well as physical and mental health improvements after six months.

Cardiovascular Disease

There is some controversy surrounding the keto diet and cardiovascular health due to its high meat and fat content. However, some evidence suggests that the keto diet may improve triglyceride, HDL, and LDL levels, indicating potential benefits for cardiovascular risk factors.

Diabetes

The keto diet has been found to improve insulin sensitivity and reduce A1C levels in people with type 2 diabetes or prediabetes. One study showed that those following a ketogenic diet lost an average of 26.2 pounds over a 2-year period, with improved blood sugar management and reduced use of blood sugar medications.

Cancer

The keto diet is being explored as a potential additional treatment for cancer due to its potential anti-tumor effects, likely due to reduced overall calorie intake and circulating glucose for tumor growth. However, not all tumors respond to the keto diet, and more research is needed.

Other Benefits

The keto diet may also lead to:

• Improved energy levels
• Deeper, more restful sleep
• Improved mental clarity and focus
• Improved insulin sensitivity
• Reduced risk of certain diseases

Keto 101: What foods can you eat?

The keto diet is a low-carb, high-fat diet that 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 it burns fat for energy instead of carbs. While this diet can be challenging, it allows people following it to eat many nutritious foods. Here is a list of food groups that are typically included in the keto diet:

Animal Proteins

Fish and shellfish are very keto-friendly and rich in B vitamins, potassium, and selenium. Salmon, sardines, mackerel, and other fatty fish are also high in omega-3 fats, which are associated with lower insulin levels and increased insulin sensitivity. Meat and poultry are also considered staple foods on the keto diet as they are carb-free and rich in B vitamins and minerals.

Dairy and Dairy Alternatives

Most types of cheese are very low in carbs and high in fat, making them a great fit for the keto diet. Plain Greek yogurt and cottage cheese are also nutritious, high-protein foods that can be eaten in moderation. Cream and half-and-half are also very low in carbs and high in fat, making them ideal for keto. Unsweetened plant-based milk, such as soy, almond, and coconut milk, are also keto-friendly options.

Vegetables

Green leafy vegetables are extremely low in carbs and rich in vitamins, minerals, and antioxidants. Avocados and olives are also unique among vegetables as they are fairly high in healthy fats and low in net carbs. Other non-starchy vegetables that are low in calories and carbs include summer squashes, such as zucchini, and cauliflower.

Plant-Based Foods

Nuts and seeds are healthy, high in fat, and low in carbs. Berries, particularly raspberries, strawberries, blackberries, and blueberries, are also low in carbs and high in fiber. Dark chocolate and cocoa powder are also keto-friendly, but it's important to choose dark chocolate with a minimum of 70% cocoa solids.

Fats and Oils

Healthy oils such as extra virgin olive oil, coconut oil, avocado oil, butter, and ghee are excellent sources of fat and can be used for cooking or as a base for salad dressings.

Beverages

Unsweetened coffee and tea are healthy, carb-free drinks that can increase your metabolism and improve your physical performance and alertness. Unsweetened sparkling water is also a great keto-friendly alternative to soda.

Keto 101: What are the side effects?

The keto diet is a low-carb, high-fat, and moderate-protein diet. It is typically rich in foods like butter, cheese, eggs, meat, nuts, oils, seafood, and seeds. The diet restricts carbohydrates to put the body in a state of nutritional ketosis, where the body uses fat instead of carbohydrates for fuel. While the keto diet has been praised for its weight loss benefits, there are some side effects to be aware of.

Short-Term Side Effects

During the first week of starting the keto diet, some people may experience what is known as the "keto flu". This is a term used to describe the general feelings of malaise that some dieters feel at the beginning of the low-carb, high-fat diet. Symptoms of the keto flu include:

• Flu-like symptoms such as weakness or muscle soreness
• Intense sugar cravings and withdrawal
• Changes to bowel movements such as constipation or diarrhea
• Muscle cramps

To prevent or alleviate the keto flu, it is recommended to focus on getting plenty of sleep, increasing electrolyte intake, and reducing consumption of dehydrating drinks like caffeine and alcohol.

Long-Term Side Effects

While extensive studies on the long-term effects of the keto diet are lacking, some people who follow the keto diet for extended periods of time report improvements in their overall health and well-being, including increased energy levels, deeper sleep, improved mental clarity and focus, and even reversal of diabetes in some patients. However, there are also some potential negative long-term side effects to consider:

• Athletic performance impediments: The keto diet may impact athletic performance, especially in the short term. This is because carbohydrates play a critical role in releasing insulin to drive protein into muscles and building up glycogen stores for longer training sessions.
• Electrolyte imbalance: The keto diet may influence electrolyte balance, resulting in brain fog, headaches, nausea, and fatigue.
• Bad breath, sweat, and urine: The by-product of fat metabolism, acetone, can cause a bad smell in the breath, sweat, and urine. This effect is temporary and usually improves once the body adapts to using fat as its primary fuel source.
• Constipation: Since the keto diet cuts out whole grains and fruits, which are common sources of fiber, it is important to increase fiber-rich vegetables and consider a fiber supplement to prevent constipation.
• Nutrient deficiencies: The restrictive nature of the keto diet may lead to deficiencies in certain nutrients, including sodium, potassium, and vitamin C.
• Interference with the relationship with food: The keto diet's restrictive nature can interfere with the social aspects of food and may encourage orthorexic tendencies and an unhealthy obsession with what to eat.
• Potential health risks: While the keto diet has been shown to be effective for weight loss, it may not be suitable for everyone. People with gallbladder, pancreatic, or kidney issues, pregnant and breastfeeding women, children, and those with a history of disordered eating should consult with a healthcare provider before starting the keto diet.

Keto 101: How do you start?

The keto diet, also known as the ketogenic diet, is a low-carb, high-fat and moderate-protein diet. The goal of the keto diet is to shift into a nutritional state called ketosis – where your body changes from using carbohydrates to fat to fuel weight loss.

The keto diet works by starving the body of carbohydrates. When only fat is available, your liver uses fat as an alternative fuel and turns fatty acids into ketones. These ketones are then used by your body and brain for clean, effective energy that keeps you full without slowing you down.

• Clean out your fridge and pantry: It can be easy to slip back into old ways, so get rid of foods that might tempt you to make it easier to resist initial sugar cravings.
• Stock up on keto-friendly foods and snacks: Head to your local grocery store to stock up on keto-approved foods and groceries.
• Track your ketone production for the best results: To gauge how deep you are in ketosis, you can measure the amount of ketones your body is producing. Even if you think you're sticking to your diet, sugar can hide in salad dressings, condiments, restaurant food, and sauces, so it's best to monitor how you're doing every day.

With keto, you should aim to have 70% of your calories come from fats, 25% from protein, and 5% or less from carbs. This means you'll need to exclude sweet or starchy foods from your diet, including not just sweets but also grains, potatoes, and high-carb fruits like grapes or bananas.

• Olive oil or Coconut (MCT) oil
• Low-carb nuts or nut butters like walnuts, macadamia nuts, or pecans
• Zucchini or other low-carb squash
• Broccoli or cauliflower
• Meat and poultry like beef, chicken, or lamb
• Berries – strawberries, raspberries
• Cheeses – all kinds! Hard, soft, cottage, they’re all good

Foods to avoid on keto

If you're trying out the keto diet, you should take care to avoid sugary, starchy foods. Remember, carbohydrates should make up less than 5% of your entire calorie intake. Aim to have an absolute maximum of 50 grams of net carbs a day, but aim for 20 grams or less.

• Cakes, cookies, and other refined sugars
• High-carb fruits like grapes, bananas, and apples

Frequently asked questions