Keto Diet: Does It Work? Real Reviews, Real Results

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

The keto diet is gaining popularity among people looking for quick, dramatic weight loss. People promoting the diet say it uses the body’s own fat-burning system to help people lose significant weight in as little as 10 days. Proponents say the diet can produce quick weight loss and provide a person with more energy.

However, critics say the diet is an unhealthy way to lose weight and in some instances, it can be downright dangerous. Critics say the keto-type diets usually work only in the short term and can be unhealthy. For starters, most of the lost weight is water weight. Once your body enters ketosis, you also begin to lose muscle, become extremely fatigued, and eventually enter starvation mode. Then it actually becomes even harder to lose weight.

There are also studies suggesting that long-term carbohydrate restriction diets may result in fast short-term weight loss. The caveat is that these people gain it all back in the long term.

The bottom line is that the keto diet may result in weight loss, but what are the dangers of doing this long-term? A huge concern with the keto diet is the maintenance and potential loss of muscle mass. Many people will just think: Hey, dummy, then just eat more protein. Some research has shown that even if your protein intake remains constant, a low-carb diet may promote muscle loss.

Weight loss

The 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, it was used to help control diabetes, and in 1920, it was introduced as a treatment for epilepsy in children. More recently, it has gained popularity as a potential weight-loss strategy, with many celebrities and influencers endorsing it.

The keto diet aims to induce a state of 'ketosis' in the body. Typically, the body uses glucose (converted from carbohydrates) as its main energy source. However, when carbohydrate consumption is restricted and replaced with fat, the body is forced to use fat from food or its own fat stores as energy instead. This process is known as ketosis.

To achieve ketosis, the keto diet recommends limiting carbohydrate intake to 20-50 grams per day for someone consuming 2,000 calories. This is a drastic reduction, considering that a banana contains about 20 grams of carbohydrates, and a plain bagel has 44 grams. Protein intake is also kept moderate, as it can encourage the production of glucose and interrupt ketosis.

Research has shown that the keto diet can induce rapid weight loss, which is partly due to water loss and partly due to fat loss. However, the weight loss effect becomes similar to other dietary approaches after a year. The National Diet and Nutrition Survey reports that, on average, we get almost 50% of our energy from carbohydrates. By reducing this by at least half, the keto diet is likely to result in a reduction in total calorie intake, leading to weight loss.

One of the main mechanisms of weight loss associated with the keto diet is its ability to reduce hunger. Following the keto diet has been linked to decreased levels of ghrelin, a hunger hormone. This reduction in ghrelin levels and hunger can lead to a decrease in calorie intake throughout the day, contributing to weight loss.

Another potential weight loss mechanism of the keto diet is the loss of water weight. Carbohydrates, when stored in the body, hold water. Therefore, when carbohydrate intake is reduced, stored carbohydrates are released along with additional fluid, resulting in weight loss.

While the keto diet has been associated with weight loss, it is important to consider its potential side effects and downsides. The diet can be challenging to maintain due to its restrictive nature, and long-term studies supporting its effectiveness are lacking. Additionally, the keto diet may increase the risk of certain health issues, such as kidney stones, osteoporosis, and increased blood levels of uric acid (a risk factor for gout).

In conclusion, the keto diet may be an effective strategy for weight loss, particularly in the short term. However, it is important to carefully consider the potential benefits and drawbacks before starting this restrictive diet. For long-term weight management, it is generally recommended to consult a healthcare professional and make sustainable dietary and lifestyle changes.

Health benefits

The keto diet is a low-carb, high-fat diet that offers many health benefits. Here are some of the health benefits of the keto diet:

Weight Loss

The keto diet is well-known for its ability to promote weight loss. By reducing carbohydrate intake and increasing fat consumption, the body is forced to use fat as its primary fuel source, leading to increased fat burning and weight loss. Several studies have shown that the keto diet is effective for weight loss, with participants losing more weight compared to those on low-fat diets.

Improved Blood Sugar Control

The keto diet has been shown to improve blood sugar control in people with type 2 diabetes. The reduction in carbohydrate intake and increased fat intake can lead to lower blood sugar levels and improved insulin sensitivity, which can be beneficial for managing diabetes.

Lower Risk of Certain Cancers

Some research suggests that the keto diet may help prevent or treat certain types of cancer. The diet may cause more oxidative stress in cancer cells than in normal cells, leading to their death. Additionally, by reducing blood sugar levels, the keto diet may also lower the risk of insulin-related complications, which have been linked to some cancers.

Improved Heart Health

The keto diet has been associated with improved heart health. By choosing healthy fats, such as avocados, instead of less healthy options, the keto diet can help reduce cholesterol levels and lower the risk of cardiovascular disease. However, it is important to note that the positive effects on heart health depend on diet quality, and a balanced diet is crucial.

Neuroprotective Benefits

The keto diet may provide neuroprotective benefits, strengthening and protecting the brain and nerve cells. The ketones produced during the keto diet have been linked to potential benefits for conditions such as Alzheimer's disease. However, more research is needed to fully understand the impact of the keto diet on brain health.

Reduced Seizures

The keto diet has been used to treat drug-resistant epilepsy, especially in children. By altering the body's energy source and inducing ketosis, the keto diet can reduce seizures in people with epilepsy, particularly those who have not responded to other treatments. Research suggests that the keto diet may reduce epilepsy symptoms through various mechanisms.

Improved PCOS Symptoms

Polycystic ovary syndrome (PCOS) is a hormonal disorder that can lead to skin problems and weight gain. The keto diet has been shown to improve several markers of PCOS, including hormone ratios and fasting insulin levels. While there is limited research in this area, the keto diet may offer beneficial effects for people with PCOS.

Food options

The keto diet is a low-carb, high-fat diet that involves drastically reducing your carbohydrate intake and replacing it with fat. The diet aims to put your body into a state of ketosis, where it burns fat for energy instead of carbohydrates. While there are several versions of the keto diet, the standard ketogenic diet (SKD) typically contains 70% fat, 20% protein, and only 10% carbs.

Foods to Eat on the Keto Diet:

• Meat: red meat, steak, ham, sausage, bacon, chicken, and turkey.
• Fatty fish: salmon, trout, tuna, and mackerel.
• Eggs: pastured or omega-3 whole eggs.
• Butter and cream: grass-fed butter and heavy cream.
• Cheese: unprocessed cheeses like cheddar, goat, cream, blue, or mozzarella.
• Nuts and seeds: almonds, walnuts, flaxseeds, pumpkin seeds, chia seeds, etc.
• Healthy oils: extra virgin olive oil and avocado oil.
• Avocados: whole avocados or freshly made guacamole.
• Low-carb vegetables: leafy greens (kale, Swiss chard, spinach), cauliflower, broccoli, Brussels sprouts, asparagus, bell peppers, onions, garlic, mushrooms, cucumber, celery, and summer squashes.
• Condiments: salt, pepper, herbs, and spices.

Foods to Avoid on the Keto Diet:

• Sugary foods: soda, fruit juice, smoothies, cake, ice cream, candy, etc.
• Grains and starches: wheat-based products, rice, pasta, cereal, etc.
• Fruit: all fruit, except small portions of berries like strawberries.
• Beans and legumes: peas, kidney beans, lentils, chickpeas, etc.
• Root vegetables and tubers: potatoes, sweet potatoes, carrots, parsnips, etc.
• Low-fat or diet products: low-fat mayonnaise, salad dressings, and condiments.
• Some condiments or sauces: barbecue sauce, honey mustard, teriyaki sauce, ketchup, etc.
• Unhealthy fats: processed vegetable oils, mayonnaise, etc.
• Alcohol: beer, wine, liquor, mixed drinks.
• Sugar-free diet foods: sugar-free candies, syrups, puddings, sweeteners, desserts, etc.

Side effects

The keto diet is a low-carb, high-fat eating plan that has been advertised as a weight-loss solution. While it may be effective for weight loss, it also comes with serious side effects and complications. Here are some of the potential side effects of the keto diet:

Dehydration

When following the keto diet, individuals may experience water loss before fat loss, which can lead to dehydration. Dehydration occurs when the body loses more fluid than it takes in, and symptoms can include dark-coloured urine.

Gastrointestinal Issues

Common side effects include gastrointestinal problems such as constipation, diarrhea, nausea, and vomiting. Diarrhea is particularly frequent and may be due to the body's difficulty in absorbing the high-fat content of the diet.

Kidney Stones

The keto diet has been linked to an increased risk of kidney stones, which are mineral-formed substances in the kidneys. This is especially true for people without kidney disease due to the diet's focus on animal-based and high-fat foods.

Nutrient Deficiencies

The keto diet restricts many nutrient-rich foods, including whole grains, fruits, and vegetables. As a result, individuals may experience vitamin and mineral deficiencies, including folate, thiamin, and vitamins A, B6, B12, C, E, and K.

Reduced Athletic Performance

While the keto diet may be beneficial for weight loss, it could negatively impact athletic performance. Research has shown that participants performed worse on high-intensity exercises after following a ketogenic diet compared to a high-carb diet.

Keto Flu

Some people who adopt the keto diet may experience symptoms similar to the flu, including exercise tolerance difficulties, headache, fatigue, and nausea. These symptoms typically resolve within a few days as the body adjusts to the new diet.

Blood-Related Changes

In the initial six to 12 months of the keto diet, individuals may experience favourable blood-related changes, such as decreased blood pressure, blood sugar, and triglyceride levels, as well as increased "good" HDL cholesterol. However, long-term effects on cardiovascular health are less clear.

Liver Problems

With the high-fat content of the keto diet, the liver may have to metabolize large amounts of fat, potentially worsening existing liver conditions.

Fuzzy Thinking and Mood Swings

Low-carb diets like keto may lead to confusion and irritability as the brain functions optimally with glucose from healthy carbohydrates as its energy source.

It is important to note that the keto diet is not suitable for everyone, and some individuals with certain medical conditions should avoid it. Additionally, it is recommended to consult a doctor and a registered dietitian before starting the keto diet to ensure it is safe and appropriate for your specific needs and health status.

Longevity

The keto diet has been praised by its followers for its ability to promote weight loss and improve overall health. But one of the most interesting potential benefits of the keto diet is its impact on longevity.

There is growing scientific evidence to suggest that the keto diet may indeed have longevity-enhancing effects. One of the key mechanisms by which the keto diet is thought to influence longevity is through its impact on cellular health. When the body enters a state of ketosis, it begins to produce more ketone bodies, which can be used as an alternative fuel source for cells. This reduced reliance on glucose as a primary energy source is believed to reduce the risk of age-related diseases and promote healthy aging.

Additionally, the keto diet is known to have powerful anti-inflammatory effects. Chronic inflammation is a key driver of many age-related diseases, including heart disease, Alzheimer's, and cancer. By reducing inflammation throughout the body, the keto diet may help to protect against these diseases and slow down the aging process.

The diet's ability to promote weight loss is also key to its potential longevity benefits. Being overweight or obese is a significant risk factor for a range of health conditions, many of which can reduce lifespan. By helping individuals lose weight and maintain a healthy weight, the keto diet can reduce the risk of developing these conditions and improve overall health and longevity.

Furthermore, the keto diet has been shown to have beneficial effects on metabolic health, including improved insulin sensitivity and better blood sugar control. These effects are particularly noteworthy given the link between metabolic disorders, such as type 2 diabetes, and accelerated aging. By improving metabolic health, the keto diet may help to protect against age-related complications and promote a longer, healthier life.

While more human studies are needed to confirm the link between the keto diet and longevity, the current evidence suggests that this high-fat, low-carb approach to eating could be a powerful tool for those seeking to optimize their health and extend their lifespan. Combining the keto diet with other healthy lifestyle habits, such as regular exercise and stress management, may further enhance its longevity-promoting effects.

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