Brenda Khan
The ketogenic, or keto, diet is a popular, effective way to lose weight and improve your health. It involves eating a high-fat, low-carb diet to force your body into using a different type of fuel. Instead of relying on sugar (glucose) that comes from carbohydrates, the keto diet relies on ketone bodies, a type of fuel that the liver produces from stored fat. While it can be an effective way to lose weight, it is not suitable for everyone. In this article, we will explore the benefits and risks of the keto diet and outline how you can know if it will work for you.
| Characteristics | Values |
|---|---|
| Weight loss | Short- and long-term weight loss occurs |
| Increased ketones | Ketones in the blood are a definitive sign of ketosis |
| Bad breath | Unusual, fruity-smelling breath is common during ketosis |
| Increased focus and energy | Long-term keto dieters often report increased focus and energy |
| Fatigue | Initial switch to keto can cause weakness and fatigue |
| Stomach complaints | Stomach upset and other digestive complaints are common |
| Sleep changes | Sleep changes are common in the first few weeks of ketosis |
| Muscle spasms and cramps | Muscle cramps and spasms are caused by dehydration and electrolyte imbalances |
| Appetite suppression | Keto dieters often report decreased hunger |
What You'll Learn
Weight loss
The keto diet is advertised as a weight-loss wonder, but it is actually a medical diet that comes with serious risks. It is a short-term dietary change to help jump-start weight reduction. The keto diet is a low-carb, high-fat, and moderate-protein diet. It involves reducing carbohydrate intake to less than 20 to 50 grams per day and getting about 70% to 90% of daily calories from fat. This puts your body into a metabolic state called ketosis, where it burns fat for energy instead of glucose.
The keto diet can be an effective way to lose weight and has been shown to be slightly more effective for long-term weight loss than a low-fat diet. One review of 13 studies found that people who followed the keto diet lost an average of 2 pounds (0.9 kg) more than those on a low-fat diet. Another study in 34 older adults found that those on the keto diet for 8 weeks lost nearly five times as much total body fat as those on a low-fat diet.
One of the main weight loss mechanisms of the keto diet is its ability to reduce hunger. The keto diet has been linked to decreased levels of ghrelin, a hunger hormone. This can cause a reduction in calorie intake, which may result in weight loss. The keto diet has also been associated with a loss of water weight due to the significant reduction in carb intake.
However, it is important to note that the keto diet may not be suitable for everyone and may be difficult to sustain in the long term due to its restrictive nature. It may also have some side effects, such as "keto flu," which includes symptoms like an upset stomach, headache, and fatigue.
To maximize weight loss on the keto diet, it is important to get adequate sleep, reduce stress, be physically active, and consume whole, nutritious, low-carb foods.
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Increased ketones in the blood
The keto diet causes the body to burn fat and ketones as its main fuel sources. The liver releases ketones into the bloodstream, where they travel throughout the body, providing energy. The ketones fuel the body's tissues and eventually exit in the urine.
The most reliable and accurate method of measuring ketosis is to use a specialised meter to measure blood ketone levels. This method is used in most research studies. The meter measures ketone levels by calculating the amount of beta-hydroxybutyrate (BHB) in the blood. Nutritional ketosis is defined as blood ketones equal to or above 0.5 millimoles per liter.
It's important to note that having ketones in the blood is normal and safe. However, too many ketones can make the blood acidic and toxic, leading to a potentially fatal condition called ketoacidosis. This is particularly dangerous for people with Type 1 diabetes. Therefore, it's crucial to monitor ketone levels and seek medical advice if they become too high.
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Increased energy
The ketogenic diet can be a great way to boost your energy levels and improve your overall health. Here are some key things to know about how the keto diet can increase your energy:
Understanding Ketosis
Ketosis is a metabolic state where your body burns fat instead of glucose (sugar) for energy. Normally, carbohydrates in your diet are broken down into glucose, which is then used as fuel for your body. However, on a keto diet, you drastically reduce your carbohydrate intake, forcing your body to switch to burning fat for fuel. This process of fat-burning leads to the production of ketones, which become the main energy source for your body and brain.
The Science Behind Keto Energy
The standard American diet (SAD) is typically high in carbohydrates, which can lead to energy spikes and crashes throughout the day. When you eat carbs, they are converted into glucose, causing a surge in blood sugar levels. Insulin is then released to help transport this glucose to your cells, providing a quick energy boost. However, this energy boost is often followed by a slump, leaving you feeling tired and craving more carbs or sugar.
On the other hand, the keto diet limits carbohydrate intake to less than 50 grams per day, forcing your body to become "fat-adapted." Instead of relying on carbs for energy, your body taps into its fat stores, providing a steady stream of energy throughout the day. This means no more afternoon slumps or hanger moments!
Transitioning to Keto Energy
When transitioning to a keto diet, you may experience some initial challenges. The "keto flu," which includes symptoms like stomach aches, nausea, and brain fog, can occur during the first few days or weeks as your body adjusts to using ketones for energy instead of glucose. However, once you make the switch to ketosis, these symptoms should subside, and you'll start noticing an improvement in your energy levels. Most people feel better within a few days to two weeks.
Sustained Energy with Keto
The energy boost from the keto diet is not just a temporary spike but a sustained source of energy as long as you stay in ketosis. Unlike carb-induced energy spikes, the keto diet provides a constant and steady stream of energy, so you can say goodbye to those mid-day crashes. Additionally, the keto diet can help stabilize blood sugar levels, further enhancing your focus and energy levels.
Female Hormones and Keto Energy
If you're a woman of childbearing age, it's important to consider the impact of your menstrual cycle on your energy levels. During the first two weeks of your cycle, leading up to ovulation, higher estrogen levels can give you a boost in energy and mood. However, in the third and fourth weeks, as estrogen drops and progesterone increases, you may experience a decrease in energy and increased cravings for carbs and sugar.
Therefore, it's recommended to start the keto diet during the first or second week of your cycle to make the transition smoother. Increasing your intake of healthy fats and protein during the third and fourth weeks can also help combat carb cravings and provide the energy you need.
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Nutritional considerations
The keto diet is a low-carb, high-fat diet that can be an effective way to lose weight and improve health. It involves reducing carbohydrate intake to less than 50 grams per day and increasing fat consumption, with fat providing up to 90% of daily calories. The diet also includes moderate protein intake.
When considering the keto diet, it is important to be mindful of the types of fat consumed. While some sources recommend eating as much fat and protein as desired, this approach can be detrimental to kidney health and negatively impact cholesterol levels. Instead, it is recommended to focus on consuming healthy fats, such as avocado, olive oil, and nuts, while limiting saturated fats from oils, lard, butter, and cocoa butter.
The keto diet restricts starchy and refined carbohydrates, such as bread, pasta, potatoes, tortillas, rice, cookies, and sugary drinks. However, it is important to note that not all carbs should be avoided. Keeping some vegetables in your diet is essential, especially leafy greens like kale, Swiss chard, and spinach, as well as cauliflower, broccoli, and asparagus.
The keto diet can lead to potential nutrient deficiencies, as it restricts many nutrient-rich foods. Therefore, ensuring adequate intake of essential vitamins and minerals is crucial. For example, supplementing with calcium and Vitamin D may be necessary to support bone health, as there are concerns about long-term keto dieting leading to bone demineralization and osteoporosis.
The high protein content of the keto diet can also impact kidney function, as excessive protein intake can be challenging for the kidneys to filter and process. Additionally, the diet's restriction of fibrous foods can result in constipation, further highlighting the importance of including fibre-rich foods and staying hydrated.
It is worth noting that the keto diet is not suitable for everyone, and certain medical conditions, such as kidney disease, diabetes, high cholesterol, or heart disease, require consultation with a healthcare professional before making significant dietary changes.
In summary, while the keto diet can be effective for weight loss and offer health benefits, it requires careful nutritional considerations to ensure a balanced and safe approach.
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Health risks
The keto diet can be extremely strict and difficult to maintain. It is not recommended for people with certain medical conditions, including pancreatitis, liver failure, fat metabolism disorders, or conditions involving the pancreas, liver, thyroid, or gallbladder.
Kidney Problems
The keto diet may stress your kidneys. High-fat animal foods, such as eggs, meat, and cheese, are staples of the keto diet because they don't contain carbs. If you eat a lot of these foods, you may have a higher risk of kidney stones. That's because a high intake of animal foods can cause your blood and urine to become more acidic, leading to increased excretion of calcium in your urine.
Nutrient Deficiency
The keto diet restricts several foods, especially nutrient-dense fruits, whole grains, and legumes, so it may fail to provide the recommended amounts of vitamins and minerals. Some studies suggest that the keto diet doesn't provide enough calcium, vitamin D, magnesium, and phosphorus. Over time, this may lead to nutrient deficiencies.
Constipation
The keto diet is low in fibrous foods like grains and legumes, which can lead to constipation.
Low Blood Sugar
Low-carb diets like keto have been shown to help manage blood sugar levels in people with diabetes. However, individuals with type 1 diabetes may be at a high risk of more episodes of low blood sugar (hypoglycemia), which is marked by confusion, shakiness, fatigue, and sweating. Even individuals with type 2 diabetes who are taking insulin medications may be at risk. Hypoglycemia can lead to coma and death if not treated.
Bone Health
The keto diet is associated with impaired bone health. Several studies in animals link the keto diet to decreased bone strength, likely due to losses in bone mineral density, which may occur as your body adapts to ketosis.
Chronic Diseases and Early Death
While research is mixed, some evidence suggests that low-carb diets that focus on animal foods may lead to higher death rates from heart disease, cancer, and all causes. The keto diet is associated with an increase in "bad" LDL cholesterol, which is linked to heart disease.
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Frequently asked questions
The keto diet is a high-fat, moderate-protein, and low-carbohydrate diet. It involves drastically reducing carbohydrate intake and replacing it with fat. This puts the body into a metabolic state called ketosis, where it burns fat for energy instead of glucose.
You can measure your blood ketone levels using a specialised meter. A level between 0.5 and 3.0 (mmol/L) indicates that you're in nutritional ketosis. You can also use breath analysers or urine test strips to check for ketones, but these methods are less accurate.
The keto diet is advertised as a weight-loss solution, and some studies have shown that it can be effective for this purpose. It is also sometimes used to help reduce the frequency of epileptic seizures in children and may have benefits for people with type 2 diabetes.
The keto diet has several potential risks and side effects, including nutrient deficiency, liver and kidney problems, constipation, keto flu, and increased "bad" LDL cholesterol. It can also cause fuzzy thinking and mood swings, as the brain works best when it uses sugar from healthy carbohydrates as its energy source.
No, the keto diet is not suitable for everyone. If you have any medical problems, especially chronic kidney disease, diabetes, high cholesterol, or heart disease, you should consult your doctor before starting the keto diet. It should also be avoided if you have certain conditions like pancreatitis, liver failure, or fat metabolism disorders.
