Keto 6: Does It Really Work?

The ketogenic, or keto, diet is a very low-carb, high-fat eating plan that has become increasingly popular in recent years. The diet is said to offer several health benefits, including weight loss, burning more calories, reducing hunger, managing diabetes, treating drug-resistant epilepsy, improving blood pressure, and lowering cholesterol. However, it is important to note that the keto diet is not a sustainable long-term solution as it is highly restrictive and may lead to nutrient deficiencies, liver problems, kidney problems, constipation, and fuzzy thinking. While the diet has been associated with weight loss, the exact mechanisms are still unclear, and long-term studies supporting its effectiveness are lacking.

What is the keto diet?

The keto diet is a low-carb, high-fat eating plan that has become increasingly popular in recent years. The aim is 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, a type of fuel that the liver produces from stored fat.

The keto diet involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis, where it becomes very efficient at burning fat for energy. It also turns fat into ketones in the liver, which can supply energy for the brain.

The keto diet typically contains 70% fat, 20% protein, and only 10% carbs. This means that followers of the keto diet must eat fat at every meal. In a 2,000-calorie diet, this could look like 165 grams of fat, 40 grams of carbs, and 75 grams of protein. However, the exact ratio depends on the individual's needs.

Some healthy unsaturated fats that are allowed on the keto diet include nuts (such as almonds and walnuts), seeds, avocados, tofu, and olive oil. The diet also includes protein, but does not discriminate between lean protein foods and protein sources high in saturated fat, such as beef, pork, and bacon.

The keto diet is often advertised as a weight-loss wonder, and it has been shown to be effective for weight loss in the short term. However, it is important to note that it is not suitable for everyone and comes with serious risks. It is best to consult a doctor and a registered dietitian before attempting a ketogenic diet.

What are the benefits?

The keto diet is a very low-carb, high-fat eating plan that has gained traction in recent years. While it is advertised as a weight-loss solution, it is actually a medical diet that comes with serious risks and should be treated as such. Here are some of the benefits of the keto diet:

Weight Loss

The keto diet has been shown to promote weight loss. By limiting carb intake to less than 5–10% of your total daily calorie intake, the body enters a state of ketosis, where it switches to using fat instead of carbs as its primary fuel source. This can lead to a reduction in body fat. Additionally, the keto diet has been linked to decreased levels of ghrelin, a hunger hormone, which can cause a reduction in calorie intake and contribute to weight loss.

Improved Diabetes Control

Low-carb diets, including the keto diet, have been found to be effective in improving diabetes control and remission. This suggests that the keto diet may be a viable option for people with diabetes to manage their blood sugar levels.

Epilepsy Treatment

The keto diet has been used to help reduce the frequency of epileptic seizures, particularly in children. This provides an alternative treatment option for those who may not respond to traditional medication.

Increased Energy

Some people who have followed the keto diet have reported having more energy and not experiencing the typical mid-afternoon energy slumps. This can lead to improved productivity and overall well-being.

Lowered Cholesterol

The keto diet has been associated with a decrease in "bad" LDL cholesterol. High LDL cholesterol is a risk factor for heart disease, so the keto diet may help to reduce the risk of heart-related health issues.

While the keto diet offers these benefits, it is important to consult with a healthcare professional before starting this or any other diet, as it may not be suitable for everyone. Additionally, long-term studies on the effectiveness and safety of the keto diet are still lacking.

What are the risks?

The keto diet is a very low-carb, high-fat eating plan that has become increasingly popular in recent years. While it has been shown to offer several health benefits, including weight loss, it also comes with some serious risks. Here are some of the potential risks associated with the keto diet:

• High in saturated fat: The keto diet recommends getting up to 90% of daily calories from fat, with a particular emphasis on saturated fats from oils (palm and coconut), lard, butter, and cocoa butter. However, McManus, a health expert, recommends limiting saturated fats to no more than 7% of daily calories due to their link to heart disease. The keto diet has been associated with an increase in "bad" LDL cholesterol, which is also a risk factor for heart disease.
• Nutrient deficiency: By eliminating or significantly reducing fruits, vegetables, and grains, the keto diet may put individuals at risk for deficiencies in micronutrients such as selenium, magnesium, phosphorus, and vitamins B and C. This can have adverse effects on overall health.
• Liver problems: The high-fat content of the keto diet means the liver has to metabolize a large amount of fat. This can worsen any existing liver conditions and put additional strain on the organ.
• Kidney problems: The kidneys play a crucial role in metabolizing protein. The high protein content of the keto diet may overload the kidneys and lead to potential kidney issues.
• Constipation: The keto diet is low in fibrous foods like grains and legumes, which can result in constipation and other digestive issues.
• Fuzzy thinking and mood swings: The brain typically functions best when it uses sugar (glucose) from healthy carbohydrates as its primary energy source. The low-carb nature of the keto diet may lead to confusion, irritability, and mood swings.
• Keto flu: As the body transitions to using ketones for energy instead of glucose, some individuals may experience the "keto flu," which includes symptoms such as fatigue, mental fogginess, and irritability. While these symptoms usually resolve within a few days, they can be unpleasant and affect daily functioning.
• Long-term sustainability: The keto diet is quite restrictive, and some people may find it challenging to adhere to in the long term. Dining out or participating in social gatherings that involve food can be particularly difficult, as it requires a new way of eating.
• Lack of long-term research: While the keto diet has been associated with weight loss, the exact mechanisms are still not fully understood. Additionally, there is a lack of long-term studies supporting the effectiveness and safety of the keto diet beyond six months.
• Scams and expensive supplements: The popularity of the keto diet has led to the emergence of various keto supplements and pills that claim to enhance weight loss and boost energy. However, these products are often expensive, may be contaminated with heavy metals or other contaminants, and there is insufficient research to support their effectiveness.

What are keto supplements?

Keto supplements are products that claim to help people sustain ketosis, a state in which the body uses fat instead of carbohydrates as its primary fuel source. Ketosis is achieved by following a ketogenic (keto) diet, which involves drastically reducing carbohydrate intake and increasing fat consumption.

Keto supplements typically come in powder or capsule form and contain two specific ingredients: medium-chain triglycerides (MCTs) and exogenous ketones or ketone salts (beta-hydroxybutyrate, or BHB). MCTs are a type of fat found in coconut and palm oil, while exogenous ketones are ketones produced outside of the body in a lab.

Together, these ingredients are said to increase the amount of fat in the body and kick it into ketosis faster. Ketone supplements are also believed to block carbohydrates from being absorbed or metabolized.

However, it's important to note that the effectiveness of keto supplements is questionable. While they can temporarily elevate ketone levels in the blood, there is limited peer-reviewed research to support their use. Additionally, they may even be harmful to health in the long run.

Some side effects associated with keto supplements include gastrointestinal (GI) distress, nausea, vomiting, abdominal pain, and diarrhoea.

While keto supplements are not necessary for achieving ketosis, they can help individuals transition to the keto diet and make it more tolerable. However, they should not be used solely for weight loss, as the data on their effectiveness is insufficient, and their long-term side effects are unknown.

Other keto supplements include keto protein powders, which have a low carbohydrate content, and keto electrolytes, which help prevent deficiencies of sodium, potassium, and magnesium, commonly experienced when starting a keto diet due to water weight loss.

It's important to note that dietary supplements, including keto products, are not approved by the Food and Drug Administration (FDA). Therefore, consumers should exercise caution and purchase products that have been tested and certified by third-party organizations to ensure safety and accuracy in labelling.

Is keto sustainable?

The keto diet is a very low-carb, high-fat eating plan that has gained traction in recent years. It is advertised as a weight-loss wonder, but it is actually a medical diet that comes with serious risks and is not suitable for long-term sustainability.

The keto diet is centred on fat, which supplies up to 90% of daily calories. This is very different from other low-carb diets, which focus on protein. The diet requires careful planning and can be repetitive, with a heavy focus on meat, eggs, cheese, and bacon. It is also expensive, with keto-compliant foods like red meat and nuts carrying a high cost.

The restrictive nature of the keto diet can make it difficult to stick to, especially when dining out or in social situations. It also creates challenges in getting enough fibre and certain vitamins, and can lead to an increased risk of heart disease due to the high levels of saturated fat.

The keto diet is not a balanced diet and is not recommended by medical professionals for long-term weight loss. It is best used as a short-term dietary change to jump-start weight reduction, but the weight will likely return once a normal diet is resumed.

In addition to the health risks, the keto diet also has a high environmental impact. A study by Tulane University found that the keto diet generates almost 3kg of carbon dioxide for every 1,000 calories consumed—more than three times the impact of a vegan diet.

Overall, while the keto diet may lead to initial weight loss, it is not a sustainable or healthy long-term option.

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