Keto Twenty One: Does It Work?

The keto diet is a low-carb, high-fat diet that aims to force the body into using fat for fuel instead of carbohydrates. This process is called ketosis and is achieved by depriving the body of carbohydrates and eating fat at every meal. The keto diet is advertised as a weight-loss wonder, but it is actually a medical diet that comes with serious risks and should only be done in the short term. There is also a range of keto supplements available that claim to increase ketone levels and help you achieve ketosis faster, but there is no evidence to support these claims.

What is the keto diet?

The keto diet is a low-carb, high-fat diet. It involves drastically reducing your carbohydrate intake to around 20-50 grams per day 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 is typically 70% fat, 20% protein, and only 10% carbs. It requires that you eat fat at every meal and can include foods such as meat, fish, eggs, nuts, avocados, healthy oils, and some low-carb vegetables.

The keto diet has become popular as a weight-loss strategy, but it is also used as a medical diet to help reduce the frequency of epileptic seizures in children. It may also have benefits for certain other medical conditions, including diabetes, cancer, Alzheimer's disease, and heart disease.

However, it's important to note that the keto diet is not suitable for everyone and comes with some serious risks. It is high in saturated fat, which has been linked to heart disease. It can also lead to nutrient deficiencies, liver problems, kidney problems, constipation, and fuzzy thinking or mood swings. Therefore, it is important to consult a doctor and a registered dietitian before starting a ketogenic diet.

What are the benefits?

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

Weight Loss

The keto diet is well-known for its ability to promote weight loss. By reducing carbohydrate intake and increasing healthy fats, the body is forced to use fat as its primary fuel source, leading to effective fat burning and weight reduction. Studies have shown that the keto diet can be as effective for weight loss as a low-fat diet, and it often results in greater fat loss, especially in older adults.

Improved Health

The keto diet has been linked to a reduced risk of various diseases. It can help lower blood sugar and insulin levels, which is beneficial for individuals with type 2 diabetes, prediabetes, or metabolic syndrome. Additionally, the keto diet can improve risk factors for heart disease, including body fat, HDL ("good") cholesterol levels, blood pressure, and blood sugar.

Neurological Benefits

Originally, the keto diet was developed as a tool for treating neurological diseases such as epilepsy. Research has shown that the keto diet can significantly reduce seizures in epileptic children. Furthermore, the keto diet may also provide benefits for other neurological conditions such as Alzheimer's disease, Parkinson's disease, and traumatic brain injuries.

Cancer Treatment

The keto diet is being explored as a potential additional treatment for cancer. The high-fat, low-carb nature of the keto diet may help slow tumour growth and provide a complementary approach to traditional cancer therapies.

Other Benefits

In addition to the above, the keto diet may also offer benefits for polycystic ovary syndrome by helping to regulate insulin levels. It can also improve metabolic health and reduce the risk of metabolic diseases.

What are the risks?

The keto diet is a low-carb, high-fat diet that can help with weight loss and improve health. However, there are several risks associated with the keto diet.

Firstly, the keto diet is high in saturated fat, which is linked to an increased risk of heart disease. The diet is associated with higher levels of "bad" LDL cholesterol, which is also a risk factor for heart disease.

Secondly, the keto diet can lead to nutrient deficiencies, particularly in micronutrients such as selenium, magnesium, phosphorus, and vitamins B and C. This is because the diet restricts the intake of many healthy foods, including fruits, vegetables, and grains.

Thirdly, the keto diet may cause liver problems as the body has to metabolise a large amount of fat. This could worsen any existing liver conditions.

Additionally, the kidneys help metabolise protein, and the high protein intake associated with the keto diet may overload them. This could lead to kidney problems.

The keto diet is also associated with constipation due to the low intake of fibrous foods like grains and legumes.

Furthermore, low-carb diets like keto can cause fuzzy thinking and mood swings. The brain functions optimally when it uses sugar from healthy carbohydrates as its energy source, and low-carb diets can lead to confusion and irritability.

It is important to note that the keto diet is not suitable for everyone and should only be undertaken with medical supervision. It is also not recommended as a long-term dietary plan due to the potential risks outlined above.

In addition to the risks associated with the keto diet itself, there are also risks associated with keto supplements, which are not regulated by the FDA. These supplements may not contain what they claim to, and there is limited research on their efficacy and safety. They may also be contaminated with heavy metals and other contaminants. Therefore, it is important to consult a healthcare professional before taking any keto supplements.

What foods can you eat?

The keto diet is a high-fat, very low-carbohydrate, and moderate-protein diet. 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 your body uses fat for fuel instead of carbs.

Meat and Poultry

Meat and poultry are considered staple foods on the keto diet as they contain no carbs and are rich in B vitamins and several important minerals. They're also a great source of high-quality protein, which may help preserve muscle mass during a very low-carb diet. Some meat and poultry options include:

• Red meat
• Steak
• Ham
• Sausage
• Bacon
• Chicken
• Turkey

Fatty Fish and Shellfish

Fish and shellfish are very keto-friendly. Salmon and other fish are not only carb-free but also rich in B vitamins, potassium, and selenium. Shellfish such as shrimp, crab, lobster, and oysters are also good options, but it's important to carefully track their carb content. Some fatty fish options include:

• Salmon
• Sardines
• Mackerel
• Tuna

Eggs

Eggs are an extremely healthy protein source on the keto diet. 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. It's important to eat whole eggs as most of an egg's nutrients are found in the yolk, including antioxidants that protect eye health. Some ways to include eggs in your diet are:

• Omelets
• Hard-boiled eggs
• Deviled eggs

Dairy and Dairy Alternatives

There are hundreds of types of cheese, most of which are very low in carbs and high in fat, making them a great fit for the keto diet. Cheese is also high in calcium and protein. Some dairy alternatives, such as plain Greek yogurt and cottage cheese, are also nutritious and can be eaten in moderation. Some dairy options include:

• Cheddar cheese
• Goat cheese
• Cream cheese
• Blue cheese
• Mozzarella cheese
• Greek yogurt
• Cottage cheese

Healthy Oils

Healthy oils such as extra virgin olive oil and avocado oil are good choices for the keto diet. Olive oil is high in oleic acid, a monounsaturated fat that has been found to decrease heart disease risk factors. Avocado oil is also a good choice and is often used in keto recipes due to its medium-chain triglycerides, which may increase ketone production.

Avocados

Avocados are unique among vegetables as they are fairly high in fat and low in net carbs. They are also a good source of fiber and are packed with vitamins and minerals, including potassium. Regularly consuming avocados has been linked to improved heart health risk factors, including lower levels of "bad" LDL cholesterol.

Non-Starchy Vegetables

Non-starchy vegetables are low in calories and carbs but high in nutrients, including vitamin C and several minerals. They are also rich in antioxidants that help protect against cell-damaging free radicals. Some non-starchy vegetables to include in your diet are:

• Broccoli
• Cauliflower
• Green beans
• Bell peppers
• Zucchini
• Spinach
• Asparagus
• Cucumber
• Mushrooms
• Onions

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 nuts and seeds for the keto diet include:

• Almonds
• Walnuts
• Flaxseeds
• Pumpkin seeds
• Macadamia nuts
• Pecans

Berries

Berries are the only fruits that are generally considered keto-friendly due to their lower carb and higher fiber content. They are also loaded with antioxidants that may reduce inflammation and protect against diseases. Some keto-friendly berries include:

• Raspberries
• Strawberries
• Blackberries
• Blueberries

Dark Chocolate and Cocoa Powder

Dark chocolate with a cocoa content of 70% or more is a good source of antioxidants and may offer heart health benefits. However, it should be consumed in moderation as part of a keto diet.

Unsweetened Coffee and Tea

Coffee and tea are healthy, carb-free drinks that can be included in a keto diet. They have been linked to a reduced risk of diabetes, and coffee has also been shown to improve physical performance, alertness, and mood.

What foods should you avoid?

The keto diet is a low-carb, high-fat diet that 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.

To follow the keto diet, you must avoid or limit the following foods:

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

It is important to note that the keto diet is not just about avoiding high-carb foods. It is also about increasing your intake of healthy fats, such as nuts, seeds, avocados, and olive oil. Additionally, you should moderate your protein consumption as excessive protein can interfere with ketosis.

Frequently asked questions