Maximum Keto: Does It Work?

The ketogenic diet, or keto, is a low-carb, high-fat eating plan that has been used to treat specific medical conditions. The diet has gained attention as a potential weight-loss strategy, but it is also a medical diet that comes with serious risks. The keto diet is used to help reduce epileptic seizures in children, and it has been tried for weight loss, but it's best to make this only a short-term dietary change. 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, which can help your body burn fat for energy.

What is the keto diet?

The keto diet is a low-carbohydrate, high-fat eating plan that has been used for centuries to treat specific medical conditions. In the 19th century, the ketogenic diet was used to control diabetes. In 1920, it was introduced as a treatment for epilepsy in children. The 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 distinctive for its exceptionally high-fat content—typically, 70% to 80% of total calories come from fat, with only a moderate intake of protein. The premise of the diet for weight loss is that if you deprive the body of glucose—the main source of energy for all cells in the body, which is obtained by eating carbohydrate foods—an alternative fuel called ketones is produced from stored fat.

The brain demands the most glucose and cannot store it, so during fasting or when very few carbohydrates are eaten, the body first pulls stored glucose from the liver and temporarily breaks down muscle to release glucose. If this continues for 3-4 days and stored glucose is fully depleted, blood levels of insulin decrease, and the body begins to use fat as its primary fuel. The liver produces ketone bodies from fat, which can be used in the absence of glucose.

When ketone bodies accumulate in the blood, this is called ketosis. Healthy individuals naturally experience mild ketosis during periods of fasting (e.g. sleeping) and strenuous exercise. Proponents of the ketogenic diet state that if the diet is carefully followed, blood levels of ketones should not reach a harmful level (ketoacidosis) as the brain will use ketones for fuel, and healthy individuals will typically produce enough insulin to prevent excessive ketones from forming.

The ketogenic diet typically reduces total carbohydrate intake to less than 50 grams a day and can be as low as 20 grams a day. Generally, popular ketogenic resources suggest an average of 70-80% fat, 5-10% carbohydrate, and 10-20% protein. The protein amount is kept moderate in comparison with other low-carb high-protein diets because eating too much protein can prevent ketosis.

The keto diet is challenging to maintain and can cause side effects such as hunger, fatigue, low mood, irritability, constipation, headaches, and brain fog. There is also a risk of nutrient deficiencies if a variety of recommended foods are not included. It is important to include a daily variety of the allowed meats, fish, vegetables, fruits, nuts, and seeds to ensure adequate intakes of fiber, B vitamins, and minerals.

What are the benefits of the keto diet?

The keto diet is a low-carb, high-fat eating plan that has been used to treat specific medical conditions. It is an effective treatment for epilepsy in children in whom medication was ineffective. The keto diet has also been used in closely monitored settings for cancer, diabetes, polycystic ovary syndrome, and Alzheimer’s disease.

• Weight Loss: The keto diet may help a person lose weight by boosting metabolism and reducing appetite.
• Acne Management: Eating a diet high in processed and refined carbohydrates may alter the balance of gut bacteria and cause blood sugar to rise and fall significantly, both of which can adversely affect skin health. By decreasing carb intake, a ketogenic diet could reduce acne symptoms in some people.
• Cancer Treatment: The keto diet may be a safe and suitable complementary treatment to use alongside chemotherapy and radiation therapy in people with certain cancers. This is because it would cause more oxidative stress in cancer cells than in normal cells, causing them to die.
• Heart Health: The keto diet's reducing effect on cholesterol may reduce a person’s risk of heart complications.
• Brain Function: The ketones that generate during the keto diet provide neuroprotective benefits, which means they can strengthen and protect the brain and nerve cells. For this reason, a keto diet may help a person prevent or manage conditions such as Alzheimer’s disease.
• Epilepsy: The keto diet may reduce epilepsy symptoms by several different mechanisms. The Epilepsy Foundation suggests that ketosis can reduce seizures in people with epilepsy — especially those who have not responded to other treatment methods.
• Polycystic Ovary Syndrome (PCOS): A high-carbohydrate diet can cause adverse effects in people with PCOS, such as skin problems and weight gain. A ketogenic diet may improve several markers of PCOS, including ratios of luteinizing hormone (LH) and follicle-stimulating hormone (FSH) and levels of fasting insulin.

What are the risks of the keto diet?

The keto diet is a low-carb, high-fat eating plan that has been used to treat specific medical conditions. While it has been tried for weight loss, it is best to make this only a short-term dietary change. The diet is associated with several risks, including:

• Nutrient deficiency: Restricting fruits, vegetables, grains, and legumes 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 could overload the liver and worsen existing liver conditions.
• Kidney problems: The kidneys help metabolize protein, and the high protein content of the keto diet may overload them. This is especially important for those with chronic kidney disease.
• Constipation: The keto diet is low in fibrous foods like grains and legumes, which can lead to constipation.
• Fuzzy thinking and mood swings: The brain functions best when it has sugar from healthy carbohydrates as its energy source. Low-carb diets may cause confusion and irritability.
• Keto flu: Someone new to the keto diet may experience symptoms such as an upset stomach, dizziness, decreased energy, and mood swings caused by the body adapting to ketosis.
• Heart disease: The keto diet is associated with an increase in "bad" LDL cholesterol, which is linked to heart disease.
• Increased risk of chronic diseases and early death: Some evidence suggests that high-fat, low-carb diets that focus on animal foods may lead to higher death rates from heart disease, cancer, and all causes.
• Bone health: The keto diet has been linked to decreased bone strength and bone mineral density.

What foods can you eat on the keto diet?

The keto diet is a high-fat, very low-carbohydrate, and moderate-protein diet. It is a challenging diet to follow, but it allows people to eat many nutritious foods.

Animal Proteins

Fish and shellfish are keto-friendly. Salmon and other fish are carb-free and rich in B vitamins, potassium, and selenium. Meat and poultry are also considered staple foods on the keto diet as they contain no carbs and are rich in B vitamins and minerals.

Dairy and Dairy Alternatives

Most types of cheese are very low in carbs and high in fat, making them suitable for the keto diet. Plain Greek yoghurt and cottage cheese are also suitable, but they should be eaten in moderation as they contain some carbs. Cream and half-and-half are also keto-friendly, but they should be enjoyed in moderation. Unsweetened plant-based milk, such as soy, almond, and coconut milk, can also be consumed.

Green Leafy Vegetables

Green leafy vegetables are extremely low in carbs and rich in vitamins, minerals, and antioxidants. Some examples include spinach, kale, collard greens, lettuce, bok choy, and cabbage.

High-Fat Veggies

Avocados and olives are unique among vegetables as they are fairly high in fat and contain fiber and low net carbs.

Other Non-Starchy Vegetables

Some other non-starchy vegetables that are low in calories and carbs include summer squashes, peppers, and cauliflower.

Other Plant-Based Foods

Nuts and seeds are healthy, high in fat, and low in carbs. Berries are also suitable for the keto diet as they are low in carbs and high in fiber. Dark chocolate and cocoa powder can also be consumed in moderation, with a minimum of 70% cocoa solids.

Fats and Oils

Olive oil, butter, and ghee are good choices for fats and oils on the keto diet. Coconut oil and avocado oil are also good options.

Beverages

Unsweetened coffee and tea are suitable beverages, as they contain zero carbohydrates, fat, or protein. Unsweetened sparkling water is also a good choice.

What foods should you avoid on the keto diet?

The keto diet is a low-carb, high-fat diet that is often used for weight loss. It involves drastically reducing your carbohydrate intake and replacing those calories with fat.

Grains and Starches

Avoid grains and starches that are high in carbohydrates, such as wheat, rice, corn, and oats. These foods can impact blood sugar levels and prevent the body from entering ketosis.

Sugary Foods and Sweets

Candies, pastries, and sugary drinks should be avoided as they lead to a quick rise in insulin levels, hindering fat burning and encouraging fat storage.

Starchy Vegetables

Although vegetables are generally nutritious, starchy varieties like potatoes, yams, and corn should be restricted on the keto diet.

Legumes and Beans

Despite being good sources of protein and fiber, legumes and beans also contain significant amounts of carbohydrates. Lentils, chickpeas, and black beans can interrupt ketosis and cause fluctuations in blood sugar levels.

Fruits

Fruits like bananas, grapes, and mangoes are naturally high in carbohydrates and sugar. While they provide essential vitamins and antioxidants, they can hinder ketosis.

Alcohol

Alcoholic beverages, especially those mixed with sugary syrups or sodas, can be high in carbohydrates. Alcohol metabolism takes priority over fat metabolism, which can delay or halt ketosis.

Processed Foods

Processed foods often contain hidden sugars and carbohydrates, which can impede your progress on the keto diet. Examples include chips, pre-packaged snacks, and convenience meals.

High-Carb Sauces and Condiments

Certain condiments like ketchup, BBQ sauce, and sweet dressings are high in sugar and starches, which can quickly add up and disrupt ketosis.

Low-Fat and Diet Products

Low-fat and diet products are often high in added sugars and artificial sweeteners to compensate for the reduced fat content. These can increase your carbohydrate intake and hinder ketosis.

Trans Fats and Hydrogenated Oils

Partially hydrogenated oils and trans fats have negative effects on heart health and can contribute to inflammation. While they may not directly impact ketosis, it is best to avoid them for overall health.

In summary, the keto diet involves avoiding foods high in carbohydrates and sugars, such as grains, starches, fruits, starchy vegetables, legumes, alcohol, processed foods, and sugary condiments. It is important to read labels and opt for whole, unprocessed foods to stay on track with the keto diet.

Frequently asked questions