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What is the keto diet?

The keto diet is a low-carb, high-fat diet that involves consuming a very low amount of carbohydrates and replacing them 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. The diet typically contains 70% fat, 20% protein, and only 10% carbs.

The keto diet has been used to help reduce the frequency of epileptic seizures in children and is also often used for weight loss, particularly to jump-start weight reduction. It can also help manage certain medical conditions like diabetes, cancer, epilepsy, Alzheimer's disease, Parkinson's disease, and heart disease.

When following the keto diet, it's important to drastically reduce your carbohydrate intake and replace it with healthy fats. This means cutting back on carbs like sugar, soda, pastries, white bread, grains, legumes, fruits, and starchy vegetables. Instead, you'll be eating more meat, fish, eggs, nuts, seeds, high-fat dairy, and healthy oils.

There are several versions of the keto diet, including the standard ketogenic diet (SKD), the cyclical ketogenic diet (CKD), the targeted ketogenic diet (TKD), and the high protein ketogenic diet. The SKD and high protein ketogenic diet have been studied the most extensively.

While the keto diet can be effective for weight loss and offer health benefits, it also has some risks. It's 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. Therefore, it's important to talk to a doctor and a registered dietitian before attempting the keto diet.

How does the keto diet work?

The keto diet is a low-carb, high-fat diet that aims to force the body into using a different type of fuel. Instead of relying on sugar (glucose) from carbohydrates, the keto diet uses ketone bodies, which are produced by the liver from stored fat. This metabolic state is called ketosis.

To achieve ketosis, one must drastically reduce their carbohydrate intake to around 20 to 50 grams per day. This can be challenging as it requires giving up grains, legumes, vegetables, and fruits, which are all rich in carbs. In addition, protein intake must be moderated as it can be converted into glucose if consumed in high amounts, potentially slowing down the transition into ketosis.

The keto diet consists of 70% fat, 20% protein, and only 10% carbs. Healthy unsaturated fats such as nuts, seeds, avocados, tofu, and olive oil are allowed on the keto diet. However, the diet also encourages the consumption of saturated fats from oils, lard, butter, and cocoa butter. Protein sources can include beef, pork, and bacon, but lean protein foods are not discriminated against.

When it comes to fruits and vegetables, berries can be consumed in small portions, while leafy greens such as kale, Swiss chard, and spinach are recommended. Other allowed vegetables include cauliflower, broccoli, Brussels sprouts, asparagus, bell peppers, onions, garlic, mushrooms, cucumber, celery, and summer squashes.

The keto diet has been shown to be effective for weight loss and improving health. It can also provide benefits for people with diabetes, cancer, epilepsy, and Alzheimer's disease. However, it is important to note that the keto diet is associated with an increase in "bad" LDL cholesterol and has risks such as nutrient deficiency, liver problems, kidney problems, constipation, and fuzzy thinking and mood swings. Therefore, it is recommended to consult a doctor and a registered dietitian before starting a ketogenic diet.

What are the side effects of the keto diet?

The keto diet has been linked to a range of side effects, some of which can be serious. Here is a list of the potential side effects of the keto diet:

• Keto flu: At the beginning of the keto diet, as your body adjusts to using ketones and fats as its primary energy source, you may experience flu-like symptoms such as headaches, dizziness, fatigue, nausea, and constipation. These symptoms are usually resolved within a few weeks.
• Kidney problems: The keto diet may increase the risk of kidney stones as it often involves a high intake of animal foods, which can make your blood and urine more acidic. This can lead to an increased excretion of calcium in your urine and a reduced level of citrate, which normally binds to calcium to prevent kidney stone formation. The keto diet is not recommended for people with chronic kidney disease (CKD) as it may worsen their condition.
• Digestive issues: The keto diet restricts carbohydrates, making it difficult to meet your daily fiber needs. This can lead to digestive discomfort and constipation. In a 10-year study, 65% of children with epilepsy on the keto diet reported constipation as a common side effect.
• Nutrient deficiencies: The keto diet restricts several nutrient-dense foods, including fruits, whole grains, and legumes. It may not provide sufficient amounts of vitamins and minerals such as calcium, vitamin D, magnesium, and phosphorus. Over time, this can lead to nutrient deficiencies.
• Low blood sugar: While the keto diet can help manage blood sugar levels in people with diabetes, it may also increase the risk of hypoglycemia, especially in those with type 1 diabetes who are taking insulin. This can lead to confusion, shakiness, fatigue, and sweating, and if left untreated, it can be life-threatening.
• Bone health issues: The keto diet has been associated with impaired bone health, including decreased bone mineral density and increased bone breakdown. Several animal studies and a six-month study in children with epilepsy found a link between the keto diet and reduced bone strength.
• Increased risk of chronic diseases and early death: There is conflicting evidence regarding the long-term effects of the keto diet on chronic illnesses such as heart disease and cancer. Some studies suggest that high-fat, low-carb diets focusing on animal foods may lead to poor health outcomes, while diets emphasizing vegetable sources of fats and proteins provide benefits. A long-term observational study linked animal-based low-carb diets to higher rates of death from heart disease, cancer, and all causes.

What are the benefits of the keto diet?

The keto diet is a high-fat, low-carbohydrate eating plan that has been linked to several health benefits. Here are some of the potential benefits of the keto diet:

• Weight loss: The keto diet may help a person lose weight by boosting metabolism and reducing appetite.
• Acne reduction: 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.
• Cancer risk reduction: The keto diet may be a safe and suitable complementary treatment to use alongside chemotherapy and radiation therapy in people with certain cancers.
• Heart health improvement: The keto diet's reducing effect on cholesterol may reduce a person’s risk of heart complications.
• Brain function protection: The ketones that generate during the keto diet provide neuroprotective benefits, which means they can strengthen and protect the brain and nerve cells.
• Seizure reduction: The keto diet may reduce seizures in people with epilepsy.
• PCOS symptom improvement: 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 foods can you eat on the keto diet?

The ketogenic diet is a high-fat, very low-carbohydrate, and moderate-protein diet. It's important to make sure you get enough fiber and B vitamins.

• Fish and seafood, such as salmon, shrimp, lobster, and crab.
• Meat and poultry, including turkey, beef, chicken, and sausages.
• Non-starchy vegetables like bell peppers, broccoli, zucchini, cauliflower, and avocados.
• Berries, in moderation.
• Nuts and seeds, such as pumpkin seeds, almonds, cashews, and chia seeds.
• Eggs.
• High-fat dairy products, such as cheese, plain Greek yogurt, cottage cheese, cream, and half-and-half.
• Unsweetened plant-based milk, such as soy, almond, and coconut milk.
• Green leafy vegetables, such as spinach, kale, and collard greens.
• High-fat veggies like avocados and olives.
• Other non-starchy vegetables like asparagus, Brussels sprouts, and summer squashes.
• Olive oil and other oils, such as avocado, canola, nut, and seed oils (e.g., flax and hemp oil).
• High-cocoa chocolate (at least 70% cocoa).
• Unsweetened coffee and tea.
• Unsweetened sparkling water.

It's important to note that the keto diet is restrictive and may not be suitable for everyone. It's always a good idea to consult a healthcare professional before starting any new diet.

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