Keto Diet: Does It Work Or Is It A Fad?

The keto diet is a popular, low-carb, high-fat eating plan. It has been advertised as a weight-loss wonder, but it is actually a medical diet that comes with serious risks and is not suitable for everyone. The keto diet is based on forcing the body to use a different type of fuel. Instead of relying on sugar (glucose) from carbohydrates, the body uses ketone bodies, which are produced by the liver from stored fat. While the keto diet has been shown to aid weight loss, it is not necessarily superior to a traditional diet in terms of calories burned. The weight loss effects of the keto diet are likely due to a calorie deficit, reduced hunger levels, and water weight loss. However, the long-term effectiveness of the keto diet is unclear, and there is a chance that people will regain the weight once they stop following the diet.

Weight loss

The keto diet is a high-fat, moderate-protein, low-carbohydrate diet that has been used for centuries to treat specific medical conditions. It first surfaced in the 1920s as a treatment for epilepsy and diabetes. Today, it is a popular weight-loss method.

How it works

The keto diet is a very low-carb, high-fat diet that causes weight loss and provides several health benefits. By significantly reducing carbohydrate consumption and increasing fat and protein intake, this diet induces a metabolic state called ketosis, where the body utilises fat as its primary fuel source instead of carbohydrates.

When your body burns body fat for fuel, it produces ketones, substances made in your liver. Your body enters a metabolic state called "ketosis". If you follow the keto diet strictly, your body will reach ketosis in about four days.

There is evidence that ketogenic diets can help with weight loss. They may help you lose fat, preserve muscle mass, and improve markers of disease. Some studies suggest that a keto diet may be more effective than a low-fat diet for weight loss, even when matching the total calorie intake.

A 2007 study compared a low-carb diet to the Diabetes UK’s dietary guidelines. It found that the low-carb group lost 15.2 pounds (6.9 kg), while the low-fat group lost only 4.6 pounds (2.1 kg). Over three months, the low-carb diet caused three times more weight loss.

Another study of 39 obese adults placed on a ketogenic very low-calorie diet for eight weeks found a mean loss of 13% of their starting weight and significant reductions in fat mass, insulin levels, blood pressure, and waist and hip circumferences.

Long-term weight loss

The keto diet may help you lose weight in the short term, but the loss is unlikely to continue. It can also be hard to follow the diet for a long time.

Who should not try the keto diet?

The keto diet is not recommended for everyone. This includes people with kidney failure or liver disease, as well as type 1 diabetes, as it can lead to diabetes-related ketoacidosis.

The keto diet can also be challenging for vegetarians or vegans, due to the key role that meats, eggs, fish, and dairy play.

Potential risks and side effects

The keto diet may decrease cholesterol for some people, but it may increase cholesterol for others. The low-carb part of the diet may have long-term consequences for some people. For many, cutting out carbs so suddenly and drastically can lead to what is popularly known as the "keto flu". Symptoms include stomach aches or pains, diarrhoea or constipation, trouble falling asleep or staying asleep, and poor focus and concentration.

Other potential risks and side effects of a long-term keto diet include:

• Increased risk of kidney stones and osteoporosis
• Increased blood levels of uric acid (a risk factor for gout)
• Possible nutrient deficiencies
• Digestive issues
• Heart disease
• Muscle loss
• Cognitive decline

Health benefits

The keto diet has been associated with a range of health benefits, although more research is needed to confirm many of these. Here are some of the potential health benefits of the keto diet:

Weight Loss

The keto diet may help with weight loss by boosting metabolism and reducing appetite. A 2013 meta-analysis found that people following ketogenic diets lost 2 pounds more than those on low-fat diets over a year. Another review showed that people following a ketogenic diet lost 5 pounds more than those on low-fat diets after 6 months. The keto diet is particularly effective in the short term, with one study finding that it was effective for up to 6 months.

Improved Heart Health

Some evidence suggests that eating healthful fats, such as avocados, on the keto diet can help improve heart health by reducing cholesterol. A 2017 review of studies found that some people experienced a significant drop in total cholesterol, "bad" LDL cholesterol, and triglycerides, and an increase in "good" HDL cholesterol. High cholesterol levels can increase the risk of cardiovascular disease, so the keto diet's positive effect on cholesterol may reduce the risk of heart complications. However, the review also concluded that the positive effects of the diet on heart health depend on diet quality, so it's important to eat healthful, nutritionally balanced foods while following the keto diet.

Reduced Risk of Certain Cancers

Some researchers have examined the effects of the keto diet in helping prevent or treat certain cancers. One study found that the keto diet may be a safe and suitable complementary treatment to use alongside chemotherapy and radiation therapy. This is because it causes more oxidative stress in cancer cells than in normal cells, leading to their death. Another study suggested that because the keto diet reduces blood sugar, it could also lower the risk of insulin complications, which may be linked to some cancers. However, more research is needed to fully understand the potential benefits of the keto diet in cancer prevention and treatment.

Improved Brain Function

Some studies suggest that the ketones produced during the keto diet provide neuroprotective benefits, which means they can strengthen and protect brain and nerve cells. For this reason, the keto diet may help prevent or manage conditions such as Alzheimer's disease. However, more research is needed to understand the effects of the keto diet on the brain.

Reduced Seizures

The keto diet has been found to reduce seizures in people with epilepsy, especially those who have not responded to other treatment methods. The Epilepsy Foundation suggests that ketosis, a metabolic process that occurs on the keto diet, can reduce seizures. A 2019 review supported the hypothesis that the keto diet can support people with epilepsy.

Improved PCOS Symptoms

Polycystic ovary syndrome (PCOS) is a hormonal disorder that can lead to excess male hormones, ovulatory dysfunction, and polycystic ovaries. A high-carbohydrate diet can cause adverse effects in people with PCOS, such as skin problems and weight gain. A 2005 pilot study found that a ketogenic diet improved several markers of PCOS, including hormone levels and fasting insulin. A 2019 review of studies also found that a keto diet had beneficial effects for people with hormonal disorders, including PCOS. However, more research is needed to recommend the keto diet as a general treatment for PCOS.

Risks and side effects

The keto diet can lead to a range of side effects and risks, and it is not suitable for everyone. Here are some of the potential dangers to be aware of:

• Keto Flu: Many people experience flu-like symptoms when starting the keto diet, including headaches, dizziness, fatigue, nausea, and constipation. These symptoms are often due to dehydration and electrolyte imbalances as the body adjusts to ketosis.
• Kidney Problems: The high animal fat content of the keto diet can lead to increased acidity in the blood and urine, which can cause kidney stones and worsen chronic kidney disease.
• Digestive Issues: The keto diet can be low in fiber, leading to constipation and other digestive issues. It may also negatively affect gut health by reducing beneficial bacteria in the gut.
• Nutrient Deficiencies: By restricting fruits, whole grains, and legumes, the keto diet may not provide enough vitamins and minerals, such as calcium, vitamin D, magnesium, and phosphorus.
• Low Blood Sugar: The keto diet can cause dangerously low blood sugar levels, especially in individuals with type 1 diabetes. This can lead to hypoglycemia, which is marked by confusion, shakiness, fatigue, and sweating, and can be life-threatening if not treated.
• Bone Health: The keto diet has been linked to decreased bone strength and bone mineral density, especially in children.
• Increased Risk of Chronic Diseases: Some evidence suggests that the keto diet's high fat and animal product content may increase the risk of heart disease, cancer, and early death. However, the long-term effects are not yet fully understood.
• Liver Problems: The high-fat content of the keto diet could worsen existing liver conditions.
• Cognitive Issues: Low-carb diets may cause fuzzy thinking, confusion, and irritability as the brain typically functions best when using sugar from healthy carbohydrates as its energy source.

Sustainability

The keto diet is not a sustainable, long-term solution for weight loss. While it may be effective in the short term, the weight will likely return once a normal diet is resumed. This is because the keto diet is very restrictive and difficult to maintain. It requires a high fat intake and a drastic reduction in carbohydrates, which can lead to nutrient deficiencies, digestive issues, and increased risk of heart disease.

The keto diet is also not a healthy option for everyone. It is not recommended for those with conditions involving the pancreas, liver, thyroid, or gallbladder. Additionally, the diet can cause low blood pressure, kidney stones, constipation, and mood swings. The strict nature of the diet can also lead to social isolation and disordered eating.

Furthermore, the keto diet can be more expensive than a typical American diet, as it requires the consumption of meat, fish, avocados, and high-fat dairy items. Overall, while the keto diet may lead to short-term weight loss, it is not a sustainable or healthy option for long-term weight management.

Food and drink

The keto diet is a low-carbohydrate, high-fat eating plan that has been used for centuries to treat specific medical conditions. In the 1920s, it was introduced as an effective treatment for epilepsy in children. The keto diet is designed to burn fat by cutting carbs. On this diet, 5% of calories come from carbohydrates, 20% from protein, and 75% from fat.

What to Eat and Drink on the Keto Diet

The keto diet is all about cutting carbs and eating more fat. The diet excludes carb-rich foods like grains, beans, fruits, and starchy vegetables. It includes low-carb, non-starchy vegetables and small amounts of leafy greens. For protein, the diet includes meat, eggs, and cheese. For fat, the diet includes oils, unprocessed nuts, butter, and avocado.

Some healthy unsaturated fats are allowed on the keto diet, such as nuts (almonds, walnuts), seeds, avocados, tofu, and olive oil. However, the diet also encourages the consumption of saturated fats from oils (palm, coconut), lard, butter, and cocoa butter.

Protein is part of the keto diet, but it does not discriminate between lean protein foods and protein sources high in saturated fat, such as beef, pork, and bacon.

When it comes to fruits and vegetables, all fruits are rich in carbs, but certain fruits (usually berries) can be eaten in small portions. Vegetables that are rich in carbs are restricted to leafy greens (such as kale, Swiss chard, spinach), cauliflower, broccoli, Brussels sprouts, asparagus, bell peppers, onions, garlic, mushrooms, cucumber, celery, and summer squashes.

It is important to drink a lot of water on the keto diet to avoid kidney stones and other kidney problems. Dehydration can lead to kidney stones and other kidney issues, so it is crucial to closely monitor kidney health while on the diet.

Potential Drawbacks

The keto diet can be challenging to maintain due to the stringent food restrictions. It may also lead to nutrient deficiencies, as it excludes whole food groups. There is a risk of increased cardiovascular disease due to the high intake of saturated fat. Additionally, there is an increased risk of kidney problems due to the additional ketones that the renal system has to process.

Some people may experience "keto flu," which includes symptoms such as headache, fatigue, and constipation. These symptoms can be alleviated with water, rest, and time.

The keto diet is also more expensive than a typical American diet, as carbohydrates tend to be less expensive than the staples of a keto diet, such as meat, fish, avocados, and high-fat dairy items.

The keto diet is a strict and challenging diet that requires careful planning and monitoring. While it may lead to weight loss, it also comes with potential health risks and nutrient deficiencies. It is important to consult with a healthcare professional before starting this or any other diet.

Frequently asked questions