Keto Balance: Does It Work?

The keto diet is a high-fat, low-carbohydrate diet that has gained popularity as a weight loss method. The diet first surfaced in the 1920s as a treatment for conditions like epilepsy and diabetes. Today, the keto diet is used to help with weight loss and certain health conditions, including cognitive and memory improvement, cancer, and psychiatric disorders.

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 your body becomes very efficient at burning fat for energy. While the keto diet has been shown to be effective for weight loss and improving health, it is not suitable for everyone and should be done under proper supervision.

What is the keto diet?

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 becomes very efficient at burning fat for energy. Typically, a keto diet contains 70% fat, 20% protein, and only 10% carbs.

To enter ketosis, you need to limit your carb consumption to around 20 to 50 grams per day and eat more fatty foods like meat, fish, eggs, nuts, and healthy oils. It's important to moderate your protein intake as well, as too much can slow down your transition into ketosis.

The keto diet has become popular for weight loss, but it was originally developed to help reduce the frequency of epileptic seizures in children. It has also been studied for its potential benefits against diabetes, cancer, Alzheimer's disease, and other health conditions.

While the keto diet can be effective for weight loss and improving health, it also has some risks. It is high in saturated fat, which has been linked to heart disease. It may also lead to nutrient deficiencies, liver and kidney problems, constipation, and fuzzy thinking. Therefore, it is important to consult a doctor and a registered dietitian before starting a ketogenic diet.

How does the keto diet work?

The keto diet is a low-carb, high-fat diet that shares similarities with the Atkins and low-carb diets. It involves drastically reducing carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis, where the body burns fat for energy instead of carbohydrates.

The keto diet typically consists of 70% fat, 20% protein, and only 10% carbs. This means limiting carbs to around 20-50 grams per day and filling up on healthy fats such as nuts, seeds, avocados, olive oil, and fatty fish like salmon and trout. It's important to moderate protein intake as well, as too much can interfere with ketosis.

The keto diet has several health benefits. It can lead to weight loss, improve insulin sensitivity, and reduce the risk of certain diseases like diabetes, cancer, epilepsy, and Alzheimer's. It is also being studied for its potential benefits in treating Alzheimer's and traumatic brain injuries.

However, there are some risks and side effects associated with the keto diet. It is high in saturated fat, which has been linked to heart disease. It may also lead to nutrient deficiencies, liver and kidney problems, constipation, and fuzzy thinking. It is important to consult a doctor and a registered dietitian before starting the keto diet.

What are the types of keto diet?

There are several types of keto diets, each with its own unique features and benefits. Here are the main types:

Standard Ketogenic Diet (SKD)

This is the most common and well-researched form of the keto diet. It involves consuming very low amounts of carbohydrates, moderate amounts of protein, and high amounts of fat. Typically, this translates to a ratio of 70% fat, 20% protein, and only 10% carbs.

Cyclical Ketogenic Diet (CKD)

The CKD involves periods of higher carbohydrate intake, such as 5 days of ketogenic eating followed by 2 days of higher carb consumption. This approach offers more flexibility and can be beneficial for those who want to include more carbs in their diet from time to time.

Targeted Ketogenic Diet (TKD)

The TKD is designed to provide additional carbohydrates around workout sessions. This type of keto diet is often used by athletes and bodybuilders who need an extra boost of energy for their training regimens.

High Protein Ketogenic Diet

As the name suggests, this variation of the keto diet includes a higher proportion of protein. The typical ratio for this diet is 60% fat, 35% protein, and 5% carbs. This option may be appealing to those who want to maintain a higher protein intake while still reaping the benefits of a low-carb diet.

It's important to note that the standard ketogenic diet (SKD) and the high protein ketogenic diet have been the most extensively studied among these options. The cyclical and targeted ketogenic diets are more advanced and typically used by those with specific fitness or athletic goals.

What is the keto diet used for?

The keto diet is a low-carb, high-fat diet that is used for weight loss and to manage certain medical conditions. It involves drastically reducing carbohydrate intake and replacing it with fat, which puts the body into a metabolic state called ketosis. In ketosis, the body becomes very efficient at burning fat for energy. The keto diet has been shown to be effective for weight loss in the short term, and it may also help with epilepsy, heart disease, certain brain diseases, and polycystic ovary syndrome (PCOS). However, it is not suitable for everyone and should be done under medical supervision due to potential side effects.

The keto diet is often used for weight loss, as it can help burn fat and reduce body fat. Research has shown that the keto diet can be more effective for long-term weight loss than a low-fat diet. It is also filling, so people may lose weight without feeling as hungry. Additionally, the keto diet can improve metabolic health and reduce the risk of developing chronic diseases such as type 2 diabetes, hyperlipidemia, heart disease, and cancer.

The keto diet was originally developed as a treatment for epilepsy and has been shown to reduce the frequency of epileptic seizures in children. It is also being studied for its potential benefits in other neurological disorders, including Alzheimer's disease, Parkinson's disease, and traumatic brain injuries.

The keto diet may also be beneficial for people with polycystic ovary syndrome (PCOS) by helping to lower insulin levels and improve insulin sensitivity.

While the keto diet has many potential benefits, it is not suitable for everyone. It is important to speak to a doctor before starting the keto diet, especially if you have type 1 diabetes or other health conditions. The keto diet can have side effects, such as "keto flu," digestive issues, kidney stones, and nutrient deficiencies. It is also high in saturated fat, which may increase the risk of heart disease. Therefore, it is important to approach the keto diet with caution and under medical supervision.

How do you start the keto diet?

The keto diet is a high-fat, moderate-protein, and low-carbohydrate diet that has gained popularity as a weight-loss method. It first surfaced in the 1920s to help with conditions like epilepsy and diabetes. If you're thinking of starting the keto diet, here are some steps to help you get started:

Understand the Basics of the Keto Diet:

Recognize that the keto diet is a significant departure from a typical high-carb and high-processed-food diet. It involves drastically reducing your carbohydrate intake and replacing it with healthy fats. This shift puts your body into a metabolic state called ketosis, where it burns fat for energy instead of carbohydrates.

Consult a Medical Professional:

Speak to your doctor or a nutritionist before starting the keto diet, especially if you have other dietary restrictions or health conditions. They can guide you in finding alternatives, substitutes, and creating a meal plan that suits your needs. Ask questions about potential side effects, vitamin or supplement requirements, and exercise routines.

Know Your Food Options:

Familiarize yourself with keto-friendly foods. Opt for full-fat dairy products and non-starchy, fibrous vegetables. Choose non-starchy veggies like broccoli, spinach, and cauliflower to stay within the recommended 20 to 50 grams of carbs per day. Avoid starchy and high-carb foods like potatoes, sweet potatoes, corn, peas, beans, and fruits high in sugar.

Stock Your Pantry:

Go through your pantry and remove items that are not keto-friendly. Stock up on high-fat food sources, such as fatty fish (salmon, trout, tuna), meat (red meat, chicken, turkey), eggs, nuts, seeds, and healthy oils like olive oil and avocado oil.

Adjust Your View of Fat and Protein:

The keto diet involves consuming a high amount of fat, which might be uncomfortable at first. Start making small adjustments by ordering burgers without buns or substituting green vegetables for fries. Opt for non-starchy vegetables instead of potatoes or rice. Cook with more oil and include generous amounts of fat in your meals. Remember that protein can be converted into glucose, so keep your protein intake moderate.

Plan Your Meals:

Look for keto-approved recipes and find a few that you know you'll enjoy. Planning your meals in advance will help you stick to the diet and make it easier to adjust to the new eating pattern.

Be Mindful of Potential Side Effects:

The keto diet may come with side effects, commonly known as the "keto flu." These can include lethargy, mental fog, constipation, or diarrhea. Choose a slow week to start the diet, and take it easy with exercise during the initial adjustment period.

Stay Hydrated and Maintain Electrolytes:

In ketosis, your body excretes more water and electrolytes. Ensure you're getting enough sodium and potassium by salting your foods, drinking salted bone broth, and eating non-starchy veggies like asparagus, kale, bell peppers, and arugula.

Have a Long-Term Plan:

Keto is not meant to be a forever diet, and experts recommend keeping it short-term. Have a plan for after you achieve your goals, focusing on maintaining a healthier diet with fewer carbs and more non-starchy vegetables.

Frequently asked questions