Keto Plus Diet: Does It Really Work?

The keto diet is a low-carb, high-fat diet that has been used for centuries to treat specific medical conditions. In the 19th century, it was used to control diabetes, and in 1920, it was introduced as a treatment for epilepsy in children. The diet involves consuming a very low amount of carbohydrates and replacing them with fat, which helps the body burn fat for energy. While the keto diet has been associated with weight loss and improved health parameters such as insulin resistance, high blood pressure, and elevated cholesterol, it also has some potential risks and side effects. It is important to consult with a doctor and a dietitian before starting the keto diet to ensure it is safe and effective for an individual's specific needs and health conditions.

What is the keto diet?

The ketogenic diet, or keto diet, is a low-carbohydrate, high-fat eating plan. Typically, 70% to 80% of daily calories should come from fat, with a moderate intake of protein. The keto diet involves drastically reducing 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 has been used for centuries to treat specific medical conditions. In the 19th century, it was used to control diabetes. In 1920, it was introduced as a treatment for epilepsy in children. More recently, it has 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. The premise of the diet is that if you deprive the body of glucose, its main source of energy, an alternative fuel called ketones is produced from stored fat. The brain demands the most glucose and cannot store it, so during fasting or very low-carbohydrate diets, the body first pulls stored glucose from the liver and breaks down muscle to release glucose. If this continues for 3-4 days, 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 keto 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 produce enough insulin to prevent excessive ketones from forming.

There are several versions of the keto diet, but all ban carb-rich foods such as starches, grains, cereals, pasta, rice, cookies, potatoes, corn, fruit juices, beans, legumes, and most fruits. Most keto plans allow foods high in saturated fat, such as fatty cuts of meat, processed meats, lard, and butter, as well as sources of unsaturated fats, such as nuts, seeds, avocados, plant oils, and oily fish.

The standard ketogenic diet (SKD) is the most researched and recommended version of the keto diet. It typically contains 70% fat, 20% protein, and only 10% carbs.

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 benefits of the keto diet:

Weight Loss

The keto diet is an effective way to lose weight and keep it off. Research shows that the keto diet can lead to greater weight loss compared to low-fat diets, even without calorie counting or tracking food intake. One review found that those on a keto diet lost an average of 2 pounds more than those on a low-fat diet. Another study showed that participants on a keto diet lost nearly five times as much body fat compared to those on a low-fat diet. The high-fat content of the keto diet helps to reduce appetite and decrease cravings, making it easier to stick to the diet and leading to sustained weight loss.

Improved Health Parameters

In addition to weight loss, the keto diet has been shown to improve health parameters associated with carrying excess weight. These include lower insulin resistance, reduced blood pressure, and improved cholesterol and triglyceride levels. The keto diet can also help manage type 2 diabetes by lowering blood sugar levels and improving insulin sensitivity.

Neurological Benefits

The keto diet was originally developed to treat neurological conditions such as epilepsy. Studies have shown that the keto diet can significantly reduce seizures in epileptic children. Additionally, the keto diet may 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 adjunct treatment for cancer. The high-fat content of the diet may help slow tumour growth and improve outcomes. However, more research is needed to fully understand the role of the keto diet in cancer treatment.

Heart Disease

The keto diet can help improve risk factors for heart disease, including lowering body fat, increasing HDL (good) cholesterol levels, reducing blood pressure, and improving blood sugar control. However, it is important to note that the keto diet is also associated with an increase in LDL (bad) cholesterol, which is a risk factor for heart disease.

While the keto diet offers these potential benefits, it is important to consult with a healthcare professional before starting any new diet, as there may be risks or side effects associated with long-term adherence to the keto diet.

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 it uses fat instead of carbohydrates as its primary energy source.

Meat and Poultry

Meat and poultry are considered staple foods on the keto diet. They are high in fat and very low in carbs. Some examples include chicken, pork, steak, ground beef, lamb, bacon, turkey, ham, and sausage.

Fish and Shellfish

Fish and shellfish are also keto-friendly. They are carb-free and rich in B vitamins, potassium, and selenium. Examples include salmon, sardines, mackerel, tuna, shrimp, crab, and lobster.

Eggs

Eggs are an excellent source of protein and are low in carbohydrates, making them a good choice for the keto diet. They also contain antioxidants such as lutein and zeaxanthin, which are good for eye health.

Dairy

High-fat dairy products such as cheese, cream, butter, and yogurt are allowed on the keto diet. Cheese is high in fat and free of carbohydrates, while yogurt can help decrease appetite and promote feelings of fullness.

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. Examples include almonds, walnuts, macadamia nuts, pecans, pumpkin seeds, and chia seeds.

Healthy Oils

Healthy oils such as olive oil, coconut oil, avocado oil, and MCT oil are allowed on the keto diet. Olive oil is associated with a lower risk of heart disease, while MCT oil may aid in weight loss and promote ketosis.

Avocados

Avocados are a popular choice on the keto diet as they are high in healthy fats and low in net carbs. They are also high in vitamins and minerals, including potassium and B vitamins.

Non-Starchy Vegetables

Non-starchy vegetables such as broccoli, cauliflower, green beans, bell peppers, zucchini, spinach, and asparagus are allowed on the keto diet. They are low in calories and carbs but high in nutrients, including vitamins and antioxidants.

Berries

Berries are relatively low in carbs and high in fiber and antioxidants. Examples of keto-friendly berries include strawberries, raspberries, blackberries, and blueberries.

Beverages

Unsweetened coffee and tea are allowed on the keto diet. Alcohol, such as dry wine, champagne, and hard liquor, should be consumed sparingly.

What are the side effects?

The keto diet can have several side effects, including:

• Dehydration: The keto diet can cause water loss before fat loss, which can lead to dehydration. It is important to drink plenty of water and increase electrolyte intake to minimise this effect.
• Gastrointestinal issues: Common side effects include constipation, diarrhoea, nausea, and vomiting. Diarrhoea is more frequent and may be due to the body's difficulty in absorbing the high-fat content of the diet.
• Kidney stones: The keto diet's focus on animal-based and high-fat foods can increase the risk of kidney stones.
• Nutrient deficiencies: The keto diet restricts fruits and vegetables, which can lead to deficiencies in vitamins and minerals such as folate, thiamin, and vitamins A, B6, B12, C, E, and K.
• Reduced athletic performance: Athletes may experience decreased performance in high-intensity exercises after following a ketogenic diet.
• Keto flu: Some people may experience symptoms such as exercise tolerance difficulties, headache, weakness, irritability, nausea, and muscle soreness.
• High cholesterol: The keto diet can increase LDL cholesterol levels, which are linked to an increased risk of heart disease or strokes.
• "Keto" breath: The diet can cause bad breath, sometimes referred to as "keto breath," due to the release of ketones in the breath.
• Fatigue: The keto diet may cause fatigue, especially during the initial adaptation phase.
• Irregular menstrual cycles: Hormonal changes due to the diet can lead to irregular menstrual cycles in women.
• Sleep issues: The keto diet has been associated with disturbances in sleep patterns and quality.
• Bone density issues: Long-term use of the keto diet may decrease bone density and increase the risk of fractures.
• Heart issues: The keto diet can lead to a loss of electrolytes, which is necessary for the normal beating of the heart, increasing the risk of cardiac arrhythmia.
• Kidney issues: Dehydration caused by the keto diet may result in kidney injury or kidney stones.
• Yo-yo dieting: The keto diet is restrictive and challenging to follow long-term, which can lead to yo-yo dieting and weight fluctuations.

What are keto supplements?

The keto diet is a low-carb, high-fat approach to weight loss. It involves eliminating nearly all carbohydrates and relying on calories from fat for fuel, a process called ketosis. However, getting into and staying in ketosis can be challenging, so some people turn to keto supplements to help them boost energy, burn fat, and lose weight.

Keto supplements typically contain two active ingredients: ketone beta-hydroxybutyrate (BHB) and medium-chain triglycerides (MCTs). BHB is a compound that the liver produces from fats, which then circulates in the bloodstream and is used by the body's tissue for energy. MCTs are a type of fat found in coconut and palm oil that can be used as a source of energy for the body in ketosis.

There are three common types of keto supplements: pills, powders, and gummies. Keto pills and powders contain BHB, while gummies are often made with apple cider vinegar, which companies say boosts metabolism and promotes weight loss. However, there is not enough scientific evidence to support this claim.

While keto supplements claim to increase ketone levels, help you achieve ketosis faster, and ultimately lose weight, there is limited research to support these claims. One 2021 study found that consuming BHB supplements for six weeks enhanced ketosis in a group of people who were already following a keto diet, but there were no significant health benefits or weight loss compared to the group that did not take BHB supplements.

Additionally, there are potential side effects and risks associated with keto supplements. The body seeks to maintain an even level of ketones to prevent a buildup in the bloodstream, so when ketone levels are high, the liver stops producing them and tries to flush out the excess, which can be harmful. Supplements can also be expensive, and there is a risk of contamination as the Food and Drug Administration does not regulate dietary supplements.

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