High-Fat Keto Diet: Does It Work?

The ketogenic diet, or keto diet, is a low-carb, high-fat diet that has gained popularity in recent years. The diet involves drastically reducing carbohydrate intake and replacing it with fat, which puts the body into a metabolic state called ketosis, where it burns fat for energy instead of carbohydrates. While the keto diet has been praised for its weight loss benefits, there are also some potential health risks and side effects associated with it.

The keto diet typically consists of 70-80% fat, 15-20% protein, and only 10% carbohydrates. This means that on a 2,000-calorie diet, an individual would consume around 165 grams of fat, 40 grams of carbohydrates, and 75 grams of protein. The specific ratio may vary depending on individual needs.

Proponents of the keto diet claim that it helps with weight loss, improves energy levels, and enhances mental clarity. Research suggests that the keto diet may be effective for weight loss and could provide benefits for certain health conditions, such as epilepsy, Alzheimer's disease, and type 2 diabetes.

However, there are also potential risks and side effects associated with the keto diet. It is high in saturated fat, which has been linked to an increased risk of heart disease. The diet may also lead to nutrient deficiencies, liver and kidney problems, constipation, and fuzzy thinking. Additionally, the restrictive nature of the diet can make it challenging to sustain over the long term.

Overall, while the keto diet may offer some benefits, it is important to approach it with caution and consult a healthcare professional before starting.

What is the keto diet?

The ketogenic diet, or keto diet, is a low-carb, high-fat 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 it becomes very efficient at burning fat for energy.

The keto diet typically consists of 70% fat, 20% protein, and only 10% carbs. In a 2,000-calorie diet, this might look like 165 grams of fat, 40 grams of carbs, and 75 grams of protein. However, the exact ratio depends on your particular needs.

On the keto diet, you can eat foods like meat, fish, eggs, nuts, seeds, avocados, healthy oils (like olive oil and avocado oil), and low-carb vegetables. It is important to avoid high-carb foods like grains, sugars, legumes, rice, potatoes, candy, juice, and most fruits.

The keto diet has been associated with several health benefits, including weight loss, improved insulin sensitivity, and reduced risk of certain diseases such as diabetes, cancer, epilepsy, and Alzheimer's. However, it also has some potential risks and side effects, including nutrient deficiency, liver and kidney problems, constipation, and increased "bad" LDL cholesterol.

Before starting the keto diet or any other dietary change, it is important to talk to your doctor to ensure it is safe and appropriate for you.

What are the health benefits?

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

• Weight Loss and Appetite Control: The keto diet is well-known for its weight loss benefits. It helps reduce appetite and promotes weight loss by boosting metabolism and reducing hunger-stimulating hormones. Studies have shown that people on keto diets lose more weight compared to those on low-fat diets, even when calorie intake is restricted.
• Improved Blood Sugar and Insulin Levels: The keto diet can be particularly beneficial for people with diabetes and insulin resistance. It helps lower blood sugar and insulin levels, which can lead to a reduction in medication dosage for diabetes management.
• Improved Cholesterol and Triglyceride Levels: The keto diet has been found to increase "good" HDL cholesterol levels and decrease "bad" LDL cholesterol, triglycerides, and total cholesterol. This can lead to a reduced risk of heart disease.
• Neurological Benefits: The keto diet has been used to treat epilepsy and is being studied for its potential benefits in Alzheimer's, Parkinson's, and other brain disorders. The ketones produced during the keto diet provide neuroprotective benefits, strengthening and protecting brain and nerve cells.
• Reduced Risk of Certain Cancers: Some research suggests that the keto diet may help prevent or treat certain cancers by causing more oxidative stress in cancer cells and lowering the risk of insulin complications.
• Improved Heart Health: The keto diet can improve heart health by reducing cholesterol and triglyceride levels. However, it is important to choose healthy fats, such as avocados, instead of less healthy options to maximize these benefits.
• Other Benefits: The keto diet may also provide benefits for specific health conditions, such as polycystic ovary syndrome (PCOS) and acne. Additionally, it can help reduce seizures in pediatric patients with epilepsy.

What are the risks?

The keto diet is associated with several health risks. Firstly, it is high in saturated fat, which is linked to an increased risk of heart disease. The diet can also lead to nutrient deficiencies, as it restricts the consumption of fruits, vegetables, and grains, which are rich sources of essential vitamins and minerals. This can result in deficiencies of micronutrients such as selenium, magnesium, phosphorus, and vitamins B and C.

The keto diet may also pose problems for people with liver conditions, as the high-fat content can be challenging for the liver to metabolize. Similarly, the diet may overload the kidneys, which play a role in metabolizing protein. In addition, the low-carbohydrate content of the keto diet can lead to constipation, as it restricts fibrous foods like grains and legumes.

Furthermore, the keto diet can cause "fuzzy thinking and mood swings." The brain functions optimally when it uses glucose from healthy carbohydrates as its primary energy source. Low-carbohydrate diets like keto may lead to confusion and irritability due to a lack of glucose. Additionally, the transition period when the body adjusts its primary energy source from glucose to fat, known as the "keto flu," can cause side effects such as exhaustion, irritability, nausea, stomach pains, dizziness, and diarrhea or constipation.

It is important to note that the long-term effects of the keto diet are not well established, and there are concerns about its impact on the brain and overall nutritional effects on the body. Therefore, it is recommended to consult a doctor and a registered dietitian before starting the keto diet, especially for those with cardiovascular disease, autoimmune diseases, osteoporosis, or certain deficiencies.

What foods can you eat?

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

Seafood and Meat

Seafood is a good choice for the keto diet. Salmon, sardines, mackerel, and other fatty fish are very low in carbs and rich in B vitamins, potassium, selenium, and omega-3 fats. Shellfish such as shrimp and lobster are also keto-friendly. Meat and poultry are also popular on the keto diet as they are high in fat and low in carbs. Turkey, beef, chicken, and sausages are all good options.

Eggs

Eggs are a versatile and affordable source of fat and protein, and they are low in carbohydrates, making them a good choice for the keto diet. Whole eggs are the best option as the yolks contain vitamins and minerals, as well as fat.

Dairy

High-fat dairy products such as cheese, Greek yoghurt, cottage cheese, and full-fat milk are good sources of protein and fat. Blue cheese, cheddar cheese, and ricotta cheese are all keto-friendly options.

Non-Starchy Vegetables

Non-starchy vegetables such as broccoli, cauliflower, zucchini, bell peppers, spinach, and green beans are low in carbs and high in fibre and antioxidants. They can be used as a substitute for high-carbohydrate foods, such as cauliflower rice or zucchini noodles.

Avocados

Avocados are a popular choice for the keto diet as they are high in healthy fats and contain fibre, potassium, and B vitamins. They can be eaten on their own or added to smoothies, salads, or other dishes.

Nuts and Seeds

Nuts and seeds are a healthy, high-fat, low-carb food. They are also a good source of fibre and other nutrients. Almonds, cashews, chia seeds, pumpkin seeds, and flax seeds are all keto-friendly options.

Berries

Berries are relatively low in carbs and contain healthy antioxidants. Strawberries, blackberries, raspberries, and blueberries can be included in a keto diet in moderation.

Oils

Olive oil, avocado oil, coconut oil, and other plant-based oils are healthy sources of fat and contain no carbohydrates. They can be used for cooking or added to salads and other dishes.

Dark Chocolate and Cocoa Powder

Dark chocolate with a high cocoa content (70% or more) is a good source of antioxidants and can be included in the keto diet in moderation.

Coffee and Tea

Plain coffee and tea are carb-free and can be enjoyed on the keto diet. They have been linked to a reduced risk of cardiovascular disease and other health benefits.

What foods should you avoid?

The keto diet is a low-carb, high-fat diet that offers many health benefits. 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 it becomes incredibly efficient at burning fat for energy.

• Sugary foods: Soda, fruit juice, smoothies, cake, ice cream, candy, etc.
• Grains or starches: Wheat-based products, rice, pasta, cereal, etc.
• Fruit: All fruit except small portions of berries like strawberries, blackberries, blueberries, and raspberries.
• Beans or legumes: Peas, kidney beans, lentils, chickpeas, etc.
• Root vegetables and tubers: Potatoes, sweet potatoes, carrots, parsnips, etc.
• Low-fat or diet products: Low-fat mayonnaise, salad dressings, and condiments.
• Some condiments or sauces: Barbecue sauce, honey mustard, teriyaki sauce, ketchup, etc.
• Unhealthy fats: Processed vegetable oils, mayonnaise, etc.
• Alcohol: Beer, wine, liquor, mixed drinks.
• Sugar-free diet foods: Sugar-free candies, syrups, puddings, sweeteners, desserts, etc.
• Starchy vegetables and high-sugar fruits: Corn, potatoes, sweet potatoes, beets, bananas, raisins, dates, mangoes, pears, etc.
• Fruit drinks and juices: Even 100% fruit juice is high in fast-digesting carbs that spike your blood sugar.
• Honey, syrup, and sugar in any form: These are high in carbohydrates and low in nutrients.
• Chips, crackers, and other processed, grain-based snack foods: These are high in carbohydrates and low in fiber.
• Gluten-free baked goods: Many gluten-free breads and muffins are as high in carbohydrates as traditional baked goods and typically lower in fiber.

Frequently asked questions