Keto Mode: Does It Work Or Is It A Myth?

The ketogenic, or keto, diet is a low-carb, high-fat eating plan that has gained traction in recent years. It involves getting 70-90% of calories from fat, 6-20% from protein, and only 4-10% from carbs. The goal is to force the body to use fat instead of sugar as its primary energy source, which can aid in weight loss and potentially provide other health benefits. However, there are concerns about its long-term sustainability and lack of research on its effects. Additionally, keto diet pills and supplements have emerged, claiming to help boost energy, burn fat, and lose weight, but there is limited evidence to support these claims.

What is keto mode?

The ketogenic diet, or keto diet, is a low-carbohydrate, high-fat diet. Typically, the keto diet involves getting 80-90% of your calories from fat, with the remaining calories coming from protein and very few carbohydrates. This is a significant shift from the average American diet, in which about half of all calories come from carbohydrates.

The keto diet is based on the idea of achieving ketosis, a metabolic state where the body uses ketone bodies for energy instead of glucose. Ketone bodies are produced by the liver from stored fat. To achieve ketosis, the body needs to be deprived of carbohydrates, with dieters consuming fewer than 20 to 50 grams of carbs per day. This typically takes a few days to achieve.

The keto diet was originally developed as a treatment for epilepsy, particularly in children, and was intended to be administered under the supervision of trained medical professionals. Today, the keto diet is widely popular as a weight-loss method, with many people reporting dramatic results. However, it is important to note that the keto diet is challenging to maintain and may not be suitable for everyone.

The keto diet involves drastically reducing or eliminating carbohydrate-rich foods such as grains, legumes, fruits, starchy vegetables, and sugar. Instead, dieters focus on consuming high-fat foods such as meat, fish, eggs, nuts, seeds, avocados, and healthy oils.

While the keto diet can lead to weight loss and offer potential health benefits, it also has some risks and side effects. It is important to consult with a healthcare professional before starting the keto diet to ensure it is safe and appropriate for your individual needs.

What are the benefits of keto mode?

Benefits of Keto Mode

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

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 enters a metabolic state called ketosis, where it burns fat for energy instead of glucose. This can lead to a reduction in body fat, including visceral fat, without the need for calorie counting.

Improved Health

The keto diet has been linked to improved health outcomes, including reduced risk of certain diseases. It can help lower blood sugar and insulin levels, improve good" HDL cholesterol, and reduce triglycerides, which are linked to heart disease. The keto diet may also benefit people with type 2 diabetes, epilepsy, Alzheimer's disease, and polycystic ovary syndrome.

Increased Energy

Ketosis can lead to increased energy levels as the body uses fat, a more efficient fuel source, for energy. This can result in improved focus and mental clarity.

Disease Management

The keto diet has been used to manage and treat various diseases, including neurological conditions such as epilepsy, Alzheimer's, and Parkinson's disease. It may also help manage type 2 diabetes by improving blood sugar control and reducing the need for certain medications.

Reduced Hunger

The keto diet is very filling due to the high fat and moderate protein content. This can lead to reduced hunger and cravings, making it easier to stick to the diet and promoting weight loss.

While the keto diet offers these potential benefits, it is important to consult a healthcare professional before starting, as it may have side effects and is not suitable for everyone. Additionally, long-term adherence to the keto diet can be challenging due to the restrictive nature of the diet.

What are the risks of keto mode?

The keto diet is associated with several health risks. Firstly, it may lead to the "keto flu", causing flu-like symptoms such as headaches, dizziness, fatigue, nausea, and constipation due to dehydration and electrolyte imbalances. Secondly, the keto diet may stress the kidneys, as high-fat animal foods can cause urine to become more acidic, leading to an increased risk of kidney stones. Lower protein diets are typically recommended for individuals with chronic kidney disease, while the keto diet is moderate to high in protein.

Thirdly, the keto diet may cause digestive issues and changes in gut bacteria due to its restriction of carbohydrate-rich foods that are good sources of fiber. This can lead to constipation and negatively impact gut health. Fourthly, the diet may result in nutrient deficiencies, particularly of calcium, vitamin D, magnesium, and phosphorus. Over time, this can lead to serious health issues.

Fifthly, the keto diet has been linked to dangerously low blood sugar levels, especially in individuals with type 1 diabetes who may experience hypoglycemia, marked by confusion, shakiness, fatigue, and sweating. Sixth, the keto diet may impair bone health by reducing bone mineral density and triggering bone breakdown. Finally, the diet may increase the risk of chronic diseases and early death, particularly from heart disease and cancer.

The keto diet is extremely strict and difficult to maintain, and it is not recommended for those with certain medical conditions, including kidney disease, diabetes, heart or bone ailments, or issues involving the pancreas, liver, thyroid, or gallbladder. It is important to consult a doctor and a registered dietitian before attempting the keto diet to ensure it is safe and to minimize the risks of complications and nutrient deficiencies.

How do you enter keto mode?

To enter ketosis, the body needs to use fat for fuel instead of carbohydrates. Here are some ways to enter ketosis:

Minimise Carbohydrate Consumption

The most important factor in entering ketosis is to eat a very low-carb diet. This means limiting your net carb intake to 20-50 grams per day. This will reduce your body's glycogen stores and lower insulin levels, allowing fatty acids to be released from your body's fat stores.

Include Coconut Oil in Your Diet

Coconut oil is rich in medium-chain triglycerides (MCTs), which are rapidly absorbed and converted into ketones. Consuming MCTs may be an effective way to increase ketone levels, especially for people with Alzheimer's disease and other nervous system disorders.

Increase Physical Activity

Being more physically active can help you enter and maintain ketosis. Exercise depletes the body's glycogen stores, which are normally replenished by eating carbohydrates. By minimising carb intake, you can keep glycogen stores low and encourage your liver to produce more ketones.

Increase Healthy Fat Intake

Consuming plenty of healthy fats can boost ketone levels and aid in reaching ketosis. A ketogenic diet typically includes 55-60% of calories from fat, but for epilepsy treatment, this can be as high as 85-90%.

Try Intermittent Fasting

Intermittent fasting can help induce ketosis. This involves limiting food intake to an 8-hour window and fasting for the remaining 16 hours of the day.

Maintain Adequate Protein Intake

It's important to consume enough protein while on a ketogenic diet. This will supply your liver with amino acids for gluconeogenesis, a process where the liver produces glucose for cells that cannot use ketones as fuel.

Test Ketone Levels

You can use urine strips, breath tests, or blood tests to measure ketone levels and determine if you are in ketosis. These methods can help you adjust your diet as needed to reach and maintain ketosis.

What foods can you eat on keto mode?

The keto diet is a low-carb, high-fat diet that can help with weight loss and blood sugar control. It 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 incredibly efficient at burning fat for energy.

Meat and Poultry

Meat is a staple on the keto diet. Fresh meat and poultry contain no carbohydrates and are rich in B vitamins and minerals, including potassium, selenium, and zinc. When choosing meat, opt for chicken, fish, and beef more often, and limit processed meats like bacon and sausage, as they may not be the best for your heart.

Eggs

Eggs are an excellent source of protein and contain less than 1 gram of carbohydrates per large egg. They also promote feelings of fullness and contain antioxidants that protect eye health.

Fish and Shellfish

Fish and shellfish are keto-friendly options. Salmon and other fatty fish are rich in B vitamins, potassium, and selenium. They are also high in omega-3 fats, which have been linked to lower insulin levels and improved insulin sensitivity.

Dairy

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 good options as they are high in protein and calcium. Cream and half-and-half are other dairy products that are very low in carbs and high in fat.

Nuts and Seeds

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. Some of the best options for keto include almonds, walnuts, flax seeds, and pumpkin seeds.

Healthy Oils

Olive oil and avocado oil are excellent choices for the keto diet. Olive oil is high in oleic acid, which is associated with a lower risk of heart disease. Coconut oil is also commonly used in keto diets, but research suggests that unsaturated sources of fat may be better for heart health.

Low-carb Vegetables

Non-starchy vegetables such as broccoli, cauliflower, green beans, bell peppers, zucchini, and spinach are excellent choices for keto as they are low in calories and carbs but high in nutrients. Leafy greens, in particular, are extremely low in carbs and rich in vitamins, minerals, and antioxidants.

Dark Chocolate and Cocoa Powder

Dark chocolate and cocoa are delicious sources of antioxidants, but be sure to choose dark chocolate with a minimum of 70% cocoa solids and eat it in moderation.

Unsweetened Coffee and Tea

Coffee and tea are healthy, carb-free drinks that can be enjoyed on the keto diet. They have been shown to reduce the risk of diabetes and improve alertness and mood.

Frequently asked questions