Keto Diet: The Hidden Costs Of 'Free' Plans

The keto diet is a high-fat, moderate-protein, low-carbohydrate diet that has gained popularity in recent years as a weight loss method. The diet first surfaced in the 1920s to help with conditions like epilepsy and diabetes, but today it is mostly used to lose weight. The keto diet is considered free because it does not require a membership fee, like other diets, and there are many free resources available online. However, the high-fat foods that are eaten on the keto diet are not free, and there may be costs associated with learning about the keto diet, such as buying a book or paying for apps or journals to track macros.

What is 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 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 limits carbs to 20-50 grams per day, which is much lower than what is usually consumed on a standard diet. This forces your body to break down protein and fat for energy, which can lead to weight loss. It is important to note that the keto diet is a short-term solution for weight loss rather than a long-term dietary change, and it should not be tried without consulting a doctor first.

On the keto diet, you can eat animal proteins such as fish, meat, and poultry, as well as dairy products like cheese, plain Greek yogurt, and cottage cheese. Vegetables such as leafy greens, summer squash, peppers, avocados, and olives are also allowed. Other plant-based foods that are suitable include nuts, seeds, and berries. Healthy fats like olive oil, butter, and ghee are also encouraged.

The keto diet comes with several risks, including nutrient deficiency, liver problems, kidney problems, and constipation. It is also high in saturated fat, which has been linked to heart disease. Therefore, it is important to consult a doctor and a registered dietitian before attempting this diet.

How does the keto diet work?

The keto diet is a low-carb, high-fat diet that shares similarities with the Atkins and Paleo diets. It involves drastically reducing carbohydrate intake and replacing it with fat. Typically, this means limiting carbs to 20-50 grams per day, with fat making up as much as 90% of daily calories. The remaining calories come from protein, but eating too much protein can interfere with ketosis.

On a keto diet, you can eat animal proteins, dairy, vegetables, plant-based foods, and fats and oils. Meat, fish, eggs, nuts, and healthy oils such as olive oil are all recommended. Non-starchy vegetables like spinach, mushrooms, zucchini, and onions are also allowed, as are avocados and olives, which are fairly high in fat.

The keto diet works by changing the way your body burns energy. In a typical Western diet, most energy comes from carbohydrates, which cause the body to produce insulin. On a keto diet, where carbs are extremely limited, the body draws its energy from dietary fat and the body's fat storage, producing ketone bodies. This state is called ketosis, and it can be measured in the blood.

Because the keto diet is so high in fat, it is important to eat the right kinds of fat. Unsaturated fats like nuts, seeds, avocados, tofu, and olive oil are allowed, but saturated fats like oils, lard, butter, and cocoa butter are encouraged in high amounts.

The keto diet is often advertised as a weight-loss wonder, but it is actually a medical diet that comes with serious risks. It should be followed under medical supervision and is only recommended as a short-term dietary change.

What are the types of keto diet?

The ketogenic diet is a low-carb, high-fat diet that shares similarities with the Atkins and Paleo diets. There are several types of keto diet, including:

• Standard Ketogenic Diet (SKD): This is a very low-carb, moderate-protein, and high-fat diet, typically containing 70% fat, 20% protein, and only 10% carbs.
• Cyclical Ketogenic Diet (CKD): This involves periods of higher-carb refeeds, such as 5 ketogenic days followed by 2 high-carb days.
• Targeted Ketogenic Diet (TKD): This diet allows for the addition of carbs around workouts.
• High-Protein Ketogenic Diet: Similar to SKD, but with a higher proportion of protein. The ratio is often 60% fat, 35% protein, and 5% carbs.

The SKD and high-protein ketogenic diets have been studied extensively, while the cyclical and targeted ketogenic diets are more advanced methods primarily used by bodybuilders or athletes.

The keto diet is often undertaken to lose weight, but it can also be used to manage certain medical conditions like epilepsy, heart disease, and Alzheimer's disease. It is important to note that the ketogenic diet is typically recommended as a short-term dietary change rather than a long-term lifestyle choice.

What is the keto diet used for?

The keto diet has gained popularity in recent years as a weight-loss strategy and a way to improve certain health conditions. Here's a detailed explanation of what the keto diet is used for:

Weight Loss: The primary use of the keto diet is weight loss. By drastically reducing carbohydrate intake and increasing fat consumption, the body is forced into a metabolic state called ketosis. In ketosis, the body becomes incredibly efficient at burning fat for energy instead of glucose. This leads to weight loss, as the body now primarily uses fat as its fuel source. Ketosis also helps reduce hunger and increases satiety, making it easier to maintain a calorie deficit, which is necessary for weight loss.

Managing Blood Sugar: The keto diet is also used to help manage blood sugar levels and improve insulin sensitivity. By minimizing carbohydrate intake, the body experiences more stable blood sugar levels, which can be beneficial for people with type 2 diabetes or prediabetes. Ketosis reduces spikes in blood sugar that typically occur after consuming carbohydrate-rich meals, and this can lead to better diabetes management and a reduced need for medication.

Neurological Benefits: The keto diet is sometimes recommended for neurological conditions such as epilepsy. It has been used as a therapeutic approach to reduce the frequency of seizures in patients with epilepsy, especially in children. The high-fat, low-carb nature of the keto diet is believed to stabilize brain excitability and reduce seizure activity. Additionally, there is ongoing research into the potential benefits of the keto diet for other neurological disorders like Alzheimer's disease, Parkinson's disease, and even migraines.

Heart Health: While the keto diet involves consuming larger amounts of fat, it is important to distinguish between types of fats. The diet emphasizes the consumption of healthy fats, such as monounsaturated and polyunsaturated fats, found in foods like avocados, nuts, seeds, and fatty fish. By improving the ratio of healthy fats in the body, the keto diet can lead to positive changes in cholesterol levels, reducing the risk of heart disease. The diet may also help lower blood pressure and improve other cardiovascular risk factors.

It is important to consult with a healthcare professional before starting the keto diet, especially if you have any health concerns or pre-existing conditions. While the keto diet has shown promise in various areas, it is not suitable for everyone, and individual results may vary. Additionally, proper meal planning and nutritional education are crucial to ensuring a safe and effective keto diet experience.

How do you start a keto diet?

A ketogenic diet is a very 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.

• Know what foods to eat and avoid: On a keto diet, you will be severely limiting carbs. Start with 20-50 grams of carbohydrates per day. Meat and pure fats like butter and olive oil do not contain carbs, while beans, fruit, and veggies do.
• Examine your relationship with fat: A keto diet involves eating a lot of fat. To prepare for this, start making small adjustments, like ordering a burger with lettuce leaves instead of a bun, or choosing green veggies instead of potatoes or rice as a side.
• Understand your protein intake: Protein should be consumed in moderate amounts on a keto diet, as overeating protein can take your body out of ketosis.
• Hone your cooking skills: Look for keto-approved recipes that you will enjoy. Having a variety of meals that you like will help you stick to the diet.
• Talk to your family: A keto diet is often done only short-term (three to six months), so let your family know about your plans and assure them that it is temporary.
• Know what side effects to expect: Many people experience "keto flu" in the first week or so of the diet, which can include lethargy, mental fog, and constipation or diarrhea.
• Up your electrolytes: In ketosis, your kidneys excrete more water and electrolytes, so make sure you are getting enough sodium and potassium.
• Acknowledge when keto might not be right for you: Ketogenic diets are very restrictive and may not be suitable for everyone. For example, if you are vegan, it may be challenging to get enough protein without relying on low-carb protein powder.
• Have a plan for after: A keto diet is not meant to be a long-term solution, so have a plan for how you will change your eating habits after. For example, you could aim to eat less bread, pasta, flour, and sugar, and more non-starchy veggies.
• Decrease carbs: While a keto diet is low-carb, this does not mean completely cutting out carbs. Eat plenty of nutrient-dense, non-starchy veggies like kale, broccoli, spinach, asparagus, mushrooms, and peppers.
• Increase healthy fats: On a keto diet, fat typically accounts for at least 60% of your daily calories. Choose healthy fats from high-quality plant and animal sources, such as olive oil, avocado oil, coconut oil, cheese, eggs, nuts, and fish.
• Increase your water intake: Low-carb diets like keto have a diuretic effect on the body, so it is important to drink plenty of water to avoid constipation, dizziness, and cravings.
• Maintain your protein intake: Protein is essential on a keto diet, as it supplies the liver with amino acids to make new glucose for cells that can't use ketones or fatty acids as fuel. However, consuming too much protein can prevent ketosis. When following a keto diet, aim for 20-30% of your diet to be made up of protein.
• Maintain your social life: You don't have to eat every meal at home. When dining out, stick to meat and veggie options, and opt for a side salad instead of a starchy side.

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