Keto Plus Diet: Does It Really Work?

The keto diet is a low-carb, high-fat diet that aims to force the body into using fat for energy instead of carbohydrates. While it has been used to help reduce epileptic seizures in children, it has also been tried for weight loss. However, it is not an easy diet to follow, and there is little evidence to support the additional use of keto supplements, such as keto pills and powders, which may even be harmful to health in the long run. So, does the keto diet really work?

The keto diet is a weight-loss wonder

The keto diet is a low-carb, high-fat diet that has been hailed as a weight-loss wonder. The 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 burns fat for energy instead of carbohydrates.

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 (such as grains, legumes, vegetables, and fruits), the keto diet relies on ketone bodies, a type of fuel that the liver produces from stored fat.

To achieve ketosis, you need to consume a specific amount of macronutrients: traditionally, this is 90% fat, 6% protein, and 4% carbs. A modified keto diet typically consists of around 82% fat, 12% protein, and 6% carbs.

Research shows that the keto diet can be an effective way to lose weight and lower risk factors for disease. One review of 13 studies found that following a very low-carb, ketogenic diet was slightly more effective for long-term weight loss than a low-fat diet. People who followed the keto diet lost an average of 2 pounds (0.9 kg) more than the group that followed a low-fat diet.

Another study in 34 older adults found that those who followed a ketogenic diet for 8 weeks lost nearly five times as much total body fat as those who followed a low-fat diet.

The keto diet involves consuming a very low amount of carbohydrates and replacing them with healthy fats. Here are some foods that are typically included in 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: green veggies, tomatoes, onions, peppers, etc.

While the keto diet can be effective for weight loss, it is not suitable for everyone and may have some risks. It is important to speak to your doctor before starting the keto diet, especially if you have any health conditions.

• High in saturated fat: The keto diet is associated with an increase in "bad" LDL cholesterol, which is linked to heart disease.
• Nutrient deficiency: The diet may lead to deficiencies in micronutrients such as selenium, magnesium, phosphorus, and vitamins B and C.
• Liver problems: The high amount of fat in the keto diet may worsen existing liver conditions.
• Kidney problems: The kidneys may be overloaded by the high protein intake.
• Constipation: The keto diet is low in fibrous foods like grains and legumes.
• Fuzzy thinking and mood swings: Low-carb diets may cause confusion and irritability as the brain functions best when it uses sugar from healthy carbohydrates as its energy source.

It is a high-fat, low-carb diet

The keto diet is a high-fat, low-carb diet. 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 your body uses fat for fuel instead of carbs.

To enter ketosis, you need to limit your carb consumption to around 20 to 50 grams per day and fill up on fats, such as meat, fish, eggs, nuts, and healthy oils. The keto diet typically consists of 70% fat, 20% protein, and only 10% carbs. However, it's important to note that this may vary depending on individual needs.

When in ketosis, your body 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 is known for its weight loss benefits, and it has also been shown to improve health in other ways, such as lowering the risk of certain diseases.

While the keto diet can be effective, it is not easy to follow and may not be suitable for everyone. It is recommended to consult with a doctor or dietitian before starting the keto diet, as it may have some side effects and is not sustainable for everyone's lifestyle. Additionally, it is important to note that the long-term effects of the keto diet are still being researched.

It can be challenging to get into and stay in ketosis

To get into and stay in ketosis, you need to follow a strict ratio of macronutrients: traditionally, this involves consuming 90% fat, 6% protein, and 4% carbs. A modified keto diet may include slightly more protein and carbs, at around 82% fat, 12% protein, and 6% carbs. This can be challenging because it requires a significant reduction in carbohydrate intake, which is typically a large part of most people's diets.

In addition, the keto diet is not just about reducing carbs; it also requires a high intake of fat. This means that followers of the keto diet must eat fat at every meal. For example, in a 2,000-calorie diet, this could mean consuming 165 grams of fat, 40 grams of carbs, and 75 grams of protein. This can be difficult to achieve and may require a lot of planning and preparation.

Furthermore, it is important to moderate protein consumption on the keto diet. While protein is part of the keto diet, eating too much can interfere with ketosis. This is because protein can be converted into glucose, which may slow down the transition into ketosis. Therefore, those following the keto diet must carefully balance their intake of fat, protein, and carbs to ensure they stay in ketosis.

Another challenge of staying in ketosis is that it can be difficult to eat out or socialize while following the keto diet. Eating at restaurants or social gatherings often involves high-carb foods, and it can be challenging to find keto-friendly options. As a result, those on the keto diet may need to plan and prepare their meals in advance, which can be time-consuming and restrictive.

Finally, the keto diet can also cause some side effects, commonly referred to as the "keto flu." These side effects include fatigue, mental fogginess, irritability, digestive discomfort, and decreased exercise performance. While these symptoms typically resolve within a few days, they can be unpleasant and may deter people from continuing the keto diet.

In conclusion, while the keto diet may offer weight loss and health benefits, it can be challenging to get into and stay in ketosis due to the strict ratio of macronutrients required, the high-fat intake, the need to moderate protein consumption, the difficulty of eating out or socializing, and potential side effects.

The keto diet may have health benefits

• Weight Loss: The keto diet is an effective way to lose weight and lower risk factors for disease. Research shows that the keto diet may be as effective for weight loss as a low-fat diet. One review found that people who followed a keto diet lost an average of 2 pounds more than those on a low-fat diet. Another study in older adults found that those on a keto diet lost nearly five times as much total body fat as those on a low-fat diet.
• Improved Blood Sugar and Insulin Levels: The keto diet can help people with type 2 diabetes or prediabetes by boosting insulin sensitivity and causing fat loss. One study found that the keto diet improved insulin sensitivity by 75% in people with type 2 diabetes. Another study found that those who followed a keto diet for 2 years experienced an average weight loss of 12% and a reduction in the use of blood sugar medications.
• Improved Heart Health: The keto diet may improve heart health by increasing "good" HDL cholesterol levels and reducing "bad" LDL cholesterol, triglycerides, and blood pressure. A 2017 review of studies found that the keto diet significantly reduced total cholesterol, LDL cholesterol, and triglycerides while increasing HDL cholesterol.
• Protection Against Certain Cancers: The keto diet may help prevent or treat certain cancers by creating a more oxidative environment in cancer cells, making them more vulnerable to chemotherapy and radiation. The keto diet may also lower the risk of insulin-related cancers by reducing blood sugar levels.
• Improved Brain Function: The keto diet may protect brain function and reduce symptoms of Alzheimer's disease. The ketones produced during the keto diet provide neuroprotective benefits, strengthening and protecting brain and nerve cells.
• Reduced Seizures: The keto diet has been used to treat epilepsy in children who have not responded to other treatments. The keto diet alters the way the body uses energy, resulting in ketosis, which can reduce seizures.
• Improved PCOS Symptoms: The keto diet may improve symptoms of polycystic ovary syndrome (PCOS) by reducing skin problems and weight gain associated with a high-carbohydrate diet. A small pilot study found that the keto diet improved several markers of PCOS, including hormone ratios and fasting insulin levels.

It may not be a sustainable long-term diet

The keto diet is a low-carb, high-fat diet that is advertised as a weight-loss wonder. However, it is not the easiest or most sustainable diet to follow long-term. Here are several reasons why:

Firstly, the keto diet is very restrictive. It involves drastically reducing carbohydrate intake and replacing it with fat. This means cutting out foods such as grains, sugars, legumes, rice, potatoes, candy, juice, and most fruits. Eating out or ordering in can be challenging, as most restaurant meals are not keto-friendly. The diet also requires careful planning and preparation, which can be time-consuming and inconvenient.

Secondly, the keto diet can be challenging to stick to due to its limitations on food choices. It may be difficult to find keto-friendly options when eating out or ordering in, and cooking at home requires creativity and effort to make meals that fit within the diet's strict guidelines. The repetitive nature of the meals can also make it difficult to stay motivated and on track.

Thirdly, the keto diet may not be suitable for everyone. It is not recommended for those who are pregnant or breastfeeding, and those with blood sugar issues, heart disease, or liver disease, among other conditions. Additionally, the high-fat content of the diet may be concerning for those at risk of heart disease or other health issues.

Furthermore, the keto diet can lead to several side effects, including the "keto flu," which includes symptoms such as fatigue, mental fogginess, and irritability. Other potential side effects include digestive issues, decreased exercise performance, and micronutrient deficiencies. These side effects can be off-putting and may deter people from continuing the diet long-term.

Lastly, the keto diet may not be effective for long-term weight loss. While it can lead to initial weight loss, this is often due to a loss of water weight rather than fat loss. Once a normal diet is resumed, the weight is likely to return. Therefore, the keto diet may not be a sustainable or effective long-term solution for weight loss.

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