Keto Diet: Effective Weight Loss Or Just A Fad?

The ketogenic, or 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 is not suitable for everyone and may come with health risks. So, does keto always work? The answer is no. While some people experience short-term weight loss on the keto diet, it is not always effective in the long term. In addition, as with all restrictive diets, there is a good chance that any weight lost will be regained once the diet is stopped. Furthermore, the keto diet can be challenging to stick to due to its restrictive nature and the reduced variety of foods and flavours it entails.

Keto and weight loss

The keto diet is a very low-carb, high-fat diet. It is advertised as a weight-loss wonder, but it is actually a medical diet that comes with serious risks. The keto diet is used to help reduce the frequency of epileptic seizures in children, but it can also be tried for weight loss.

The keto diet aims to force your body to use 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. Burning fat seems like an ideal way to lose weight, but getting the liver to make ketone bodies is tricky. It requires you to deprive yourself of carbohydrates, fewer than 20 to 50 grams of carbs per day. It typically takes a few days to reach a state of ketosis.

Some people report short-term weight loss on the keto diet, similar to many other popular diets. However, it is not clear how effective keto is in the long term. Restrictive diets can be challenging to keep up with long-term, and many people regain the weight they lost once they come off the diet.

Potential Health Risks

The keto diet has such a high-fat requirement that followers must eat fat at every meal. Because of the link to heart disease, McManus recommends that saturated fats be limited to no more than 7% of your daily calories. The keto diet is associated with an increase in "bad" LDL cholesterol, which is also linked to heart disease.

Other potential keto risks include nutrient deficiency, liver problems, kidney problems, constipation, and fuzzy thinking and mood swings.

Other Considerations

Before starting any diet, you should consider whether you actually need to lose weight. Work with a healthcare professional to find the weight range that is best for your health. Restrictive diets like keto can make longer-term weight loss more difficult by changing your metabolism.

Keto's health benefits

Ketogenic Diet's Health Benefits

The ketogenic diet is a very low-carb, high-fat eating plan that has been shown to offer several health benefits. Here are some of them:

Weight Loss

The keto diet has been linked to weight loss, especially in the short term. This is because the diet causes the body to enter a state of ketosis, where it switches from burning glucose to burning fat as its primary fuel source. This leads to a reduction in appetite and increased metabolism, resulting in weight loss. However, long-term studies supporting the keto diet's effectiveness are lacking, and it may be challenging to stick to the diet in the long term due to its restrictive nature.

Reduced Risk of Certain Cancers

The keto diet may help prevent or treat certain cancers. This is because it causes more oxidative stress in cancer cells than in normal cells, making them more vulnerable to chemotherapy and radiation therapy. Additionally, the keto diet reduces blood sugar levels, which may lower the risk of insulin complications linked to some cancers. However, more research is needed to fully understand the potential benefits of the keto diet in cancer prevention and treatment.

Improved Heart Health

The keto diet can improve heart health by reducing cholesterol and triglyceride levels. This is because the diet is high in healthy fats, such as avocados, which can help lower "bad" LDL cholesterol and increase "good" HDL cholesterol. However, it is important to choose healthy foods while on the keto diet, as the positive effects on heart health depend on diet quality.

Protection of Brain Function

The ketones produced during the keto diet have been found to provide neuroprotective benefits, strengthening and protecting the brain and nerve cells. This may help prevent or manage conditions such as Alzheimer's disease. However, more research is needed to fully understand the effects of the keto diet on the brain.

Reduced Seizures

The keto diet has been used to treat epilepsy, especially in children who do not respond to other treatment methods. The diet alters the way the body uses energy, resulting in ketosis, which can reduce seizures. While the mechanism behind this effect is not fully understood, studies suggest that the keto diet may support people with epilepsy.

Improved PCOS Symptoms

The keto diet may improve symptoms of polycystic ovary syndrome (PCOS), a hormonal disorder that can lead to skin problems and weight gain. A high-carbohydrate diet can have adverse effects on people with PCOS, while the keto diet may help improve markers of the condition, including hormone ratios and fasting insulin levels. However, more research is needed to recommend the keto diet as a general treatment for PCOS.

Other Potential Benefits

The keto diet has also been linked to other potential health benefits, including improved acne, reduced risk of metabolic syndrome, and improved blood sugar and insulin levels. However, more research is needed to fully understand the effects of the keto diet on these conditions.

Keto's health risks

The keto diet is advertised as a weight-loss wonder, but it is a medical diet that comes with serious health risks. Here are some of the dangers of the keto diet:

Kidney Problems

The keto diet may overload the kidneys, which help metabolize protein. The diet's high intake of animal foods can cause your blood and urine to become more acidic, leading to increased excretion of calcium in your urine. This, in turn, can lead to the formation of kidney stones. For those with kidney disease, keto can worsen metabolic acidosis and lead to further long-term kidney damage.

Nutrient Deficiency

The keto diet restricts several foods, especially nutrient-dense fruits, whole grains, and legumes, and may not provide the recommended amounts of vitamins and minerals. Some studies suggest that the keto diet doesn't provide enough calcium, vitamin D, magnesium, and phosphorus. Over time, this may lead to nutrient deficiencies.

Liver Problems

The keto diet could make any existing liver conditions worse as the liver has to metabolize large amounts of fat.

Constipation

The keto diet is low in fibrous foods like grains and legumes, which can lead to constipation.

Fuzzy Thinking and Mood Swings

Low-carb diets like keto may cause confusion and irritability as the brain functions best when its energy source is sugar from healthy carbohydrates.

Dehydration

The keto diet can cause water loss before fat loss, which can lead to dehydration.

Keto Flu

As your body adjusts to using ketones and fat as its primary energy source, you may experience flu-like symptoms such as headaches, dizziness, fatigue, nausea, and constipation.

Vitamin and Mineral Deficiencies

The keto diet may lead to a lower intake of important vitamins and minerals as many fruits and vegetables are limited or eliminated.

Gut Health

The keto diet can be low in fiber, which is crucial for the health of your gut microbiome.

Bone Health

The keto diet has been associated with impaired bone health and decreased bone mineral density in several studies.

Chronic Diseases and Early Death

Some evidence suggests that high-fat, low-carb diets that focus on animal foods may lead to poor health outcomes and increased risk of chronic illnesses such as heart disease or cancer.

Other Side Effects

Other potential side effects of the keto diet include gastrointestinal issues such as constipation, diarrhea, nausea, and vomiting. It could also lead to reduced athletic performance and an increased risk of ketoacidosis, a dangerous condition where too many ketones build up in the blood.

Given these risks, it is important to consult a healthcare professional before starting the keto diet and ensure careful monitoring of your nutrient intake and health status.

What to eat on keto

The keto diet is a very low-carb, high-fat, and moderate-protein diet. On a keto diet, your daily intake of calories is usually around 70%–80% fat, 10%–20% protein, and 5%–10% carbohydrates.

Animal Proteins

Fish and shellfish are keto-friendly. Salmon and other fish are carb-free and rich in B vitamins, potassium, and selenium. They are also high in omega-3 fats, which have been associated with lower insulin levels and increased insulin sensitivity.

Meat and poultry are staple foods on the keto diet. They contain no carbs and are rich in B vitamins and minerals. They are also a great source of high-quality protein, which may help preserve muscle mass.

Eggs are an extremely healthy protein source. Each large egg contains less than 1 gram of carbs and about 6 grams of protein. They can also trigger hormones that increase feelings of fullness.

Dairy and Dairy Alternatives

Cheese is a great fit for the keto diet. It is low in carbs and high in fat. Cheese also contains CLA, which has been linked to fat loss and improvements in body composition.

Plain Greek yogurt and cottage cheese are nutritious, high-protein foods. While they contain some carbs, they can be eaten in moderation on keto. They have been shown to decrease appetite and promote feelings of fullness.

Cream and half-and-half are 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 keto-friendly.

Vegetables

Green leafy vegetables are extremely low in carbs and rich in vitamins, minerals, and antioxidants. Some examples include spinach, kale, collard greens, salad greens, and cooking greens.

Avocados and olives are unique among vegetables as they are fairly high in fat and contain fiber and low net carbs.

Other non-starchy vegetables that are low in calories and carbs include cauliflower, broccoli, bell peppers, zucchini, and spinach.

Other Plant-Based Foods

Nuts and seeds are healthy, high in fat, and low in carbs. They are also high in fiber, which can help you feel full and naturally lower your calorie intake. Examples include almonds, walnuts, macadamia nuts, and pistachios.

Berries are low in carbs and high in fiber. Examples include raspberries, strawberries, blackberries, and blueberries.

Dark chocolate and cocoa powder are delicious sources of antioxidants. Dark chocolate contains flavanols, which may reduce the risk of heart disease.

Fats and Oils

Olive oil is high in oleic acid, a monounsaturated fat that has been found to decrease the risk of heart disease.

Coconut oil is high in saturated fat but contains medium-chain triglycerides (MCTs), which can increase ketone production and metabolic rate.

Butter and ghee are good fats to include in the keto diet. They don't appear to be as harmful to health as previously thought.

Beverages

Unsweetened coffee and tea are healthy, carb-free drinks. They contain caffeine, which can increase your metabolism and improve your physical performance, alertness, and mood. They have also been shown to reduce the risk of diabetes.

Unsweetened sparkling water is a great keto-friendly alternative to soda. These beverages are refreshingly fizzy and generally free of sugar or sweeteners.

Keto's sustainability

The keto diet is a very low-carb, high-fat diet that has been shown to offer various health benefits, including weight loss. However, the keto diet may not be sustainable in the long term due to several factors.

Firstly, the keto diet is quite restrictive, and some people may find it challenging to adhere to over time. It can be difficult to maintain, especially when dining out or attending social gatherings, as it requires adopting a new way of eating that may affect social interactions. The reduced variety of foods and flavours may also become less appealing over time.

Secondly, there are concerns about the potential health risks associated with the keto diet. It is high in saturated fat, which has been linked to an increased risk of heart disease. The keto diet can also lead to nutrient deficiencies, liver problems, kidney problems, constipation, and fuzzy thinking or mood swings due to the low intake of fruits, vegetables, and grains.

Additionally, as with all restrictive diets, there is a good chance that any weight lost while following the keto diet will be regained once the diet is stopped. Restrictive diets can also make long-term weight loss more difficult by changing an individual's metabolism.

Furthermore, there is a lack of long-term research on the keto diet, and the potential side effects and risks are not yet fully understood. More studies are needed to determine the safety and effectiveness of the keto diet beyond the short term.

Overall, while the keto diet may offer some health benefits, it may not be sustainable for everyone due to its restrictive nature, potential health risks, and lack of long-term research. It is important for individuals to consult with a healthcare professional before starting the keto diet or any other restrictive diet to ensure it is safe and appropriate for their needs.

Frequently asked questions