Keto One: Understanding The Science Behind The Diet

The keto diet is a high-fat, low-carbohydrate eating plan that has gained popularity in recent years. The diet aims to force the body to use a different type of fuel by reducing carbohydrate intake and increasing fat intake. Typically, carbohydrates are the body's main source of energy, but by limiting their consumption, the keto diet encourages the body to burn fat instead. This state is known as ketosis, where the liver produces ketone bodies from stored fat to be used as energy. While the keto diet has been associated with weight loss, it is not without risks and should be approached with caution.

Ketosis and ketone bodies

Ketosis is a metabolic state that occurs when your body burns fat for energy instead of glucose. Ketone bodies are a type of fuel that the liver produces from stored fat. The keto diet relies on ketone bodies, which become the body and brain's main source of energy.

The keto diet is high in fat, moderate in protein, and low in carbohydrates. The standard keto diet consists of 70% to 80% fats, 10% to 20% proteins, and 5% to 10% carbohydrates. The body is constantly producing small amounts of ketone bodies, but in a state of ketosis, ketone body production is increased when there are decreased carbohydrates or increased fatty acids.

Ketone bodies are small compounds created from fatty acids that serve as an alternative energy source when insulin levels are low, such as during fasting or strenuous exercise. The most important ketone bodies in humans are acetoacetate and β-hydroxybutyrate. These ketone bodies are used by the body for energy and can be converted into acetyl-CoA, which is further metabolized into ATP.

The process of ketosis can be achieved by fasting, exogenous supplementation, or the consumption of a ketogenic diet. It typically takes a few days to reach a state of ketosis, and eating too much protein can interfere with ketosis.

The keto diet has been associated with several health benefits, including weight loss, increased energy, and the management of chronic illnesses such as epilepsy, type 2 diabetes, and heart disease. However, it is important to note that the keto diet also has risks and side effects, including nutrient deficiency, liver and kidney problems, constipation, and "keto flu," which includes symptoms such as fatigue, mental fogginess, and irritability.

Weight loss

The keto diet is a very low-carb, high-fat eating plan that has gained popularity in recent years due to its potential weight-loss benefits. The diet involves reducing carbohydrate intake to less than 5–10% of your total daily calorie intake and increasing fat intake to around 70–90% of calories. This shift in macronutrient ratios aims to induce a metabolic state called ketosis, where the body burns fat instead of carbohydrates for energy.

The keto diet has been shown to aid weight loss through several mechanisms:

• Reducing Hunger: The keto diet has been linked to decreased levels of ghrelin, a hunger hormone. Lower ghrelin levels can lead to reduced food and alcohol cravings, resulting in lower calorie intake throughout the day.
• Losing Water Weight: Carbohydrates hold water in the body. By reducing carb intake, stored carbs are released along with additional fluid, leading to initial weight loss.
• Calorie Deficit: To lose weight, you must consume fewer calories than you burn. The keto diet may lead to a small increase in calories burned and can help reduce calorie intake due to changes in satiety signals associated with high-fat, very low-carb diets.

While the keto diet can be effective for weight loss, it is important to note that long-term studies supporting its effectiveness are limited. Additionally, the diet may be challenging to adhere to due to its restrictive nature, especially when dining out or during social gatherings. It is always recommended to consult with a healthcare professional before starting any new diet, including the keto diet.

High fat, low-carb diet

The keto diet is a high-fat, low-carb diet that has become increasingly popular in recent years. The diet involves getting up to 90% of your daily calories from fat, with only 5-10% coming from carbohydrates. This means eating lots of foods like butter, cheese, bacon, meat, nuts, seeds, avocados, tofu, and olive oil.

The aim of the keto diet is to force your body to use a different type of fuel. Instead of relying on glucose (sugar) from carbohydrates, the keto diet uses ketone bodies – a type of fuel produced in the liver from stored fat. This state is called ketosis. To reach ketosis, you must eat fewer than 20-50 grams of carbs per day. This usually takes a few days.

The keto diet is often used to help reduce the frequency of epileptic seizures in children and is also popular for weight loss. It is also hailed for improving concentration, burning more calories, reducing hunger, managing diabetes, improving blood pressure, and lowering cholesterol.

However, there are several risks associated with the keto diet. It is high in saturated fat, which is linked to heart disease. It can also cause nutrient deficiencies, liver and kidney problems, constipation, and fuzzy thinking or mood swings.

Health benefits and risks

The keto diet is a high-fat, moderate-protein, and low-carb eating approach. It is often adopted for weight loss, but it also has a range of other health benefits and risks.

Health Benefits

The keto diet has been shown to:

• Help with weight loss by boosting metabolism and reducing appetite.
• Improve acne by altering the balance of gut bacteria and stabilising blood sugar.
• Reduce the risk of certain cancers by causing oxidative stress in cancer cells and lowering insulin complications.
• Improve heart health by reducing cholesterol.
• Protect brain function by strengthening and protecting brain and nerve cells.
• Reduce seizures in people with epilepsy, especially children with focal seizures.
• Improve symptoms of polycystic ovary syndrome (PCOS), including skin problems and weight gain caused by high-carb diets.
• Help manage type 2 diabetes by aiding weight loss and improving blood sugar levels.
• Reduce the risk of developing metabolic syndrome, which is associated with heart disease.
• Increase focus and energy by delivering the body's energy needs in a way that reduces inflammation.

Health Risks

However, the keto diet also has several potential health risks, including:

• Dehydration, as the diet can cause water loss before fat loss.
• Gastrointestinal issues such as constipation, diarrhoea, nausea, and vomiting, due to the high-fat content of the diet.
• Kidney stones, as the diet focuses on animal-based and high-fat foods.
• Nutrient and vitamin deficiencies, especially of vitamins and minerals found in fruits, vegetables, and grains.
• Liver problems, as the liver has to metabolise a large amount of fat.
• Kidney problems, as the kidneys have to metabolise protein.
• Fuzzy thinking and mood swings, as the brain functions best with glucose from carbohydrates as its energy source.
• High cholesterol (hyperlipidemia), as the diet is high in saturated fats.
• Low bone density (osteopenia) and bone fractures.
• Keto flu, which includes symptoms such as exercise tolerance difficulties, upset stomach, headache, and fatigue.

Supplements and pills

Keto diet pills and supplements are products that claim to help you sustain ketosis and lose weight. They are aimed at people who find it challenging to follow the keto diet, which involves a significant reduction in carbohydrates and an increase in fat consumption. The keto diet is intended to put the body into a state of ketosis, where it burns fat instead of carbohydrates for fuel.

Types of Keto Supplements

There are two main types of keto supplements: keto pills and keto powders. Keto pills typically contain two active ingredients: ketone beta-hydroxybutyrate (BHB) and medium-chain triglycerides (MCTs). BHB is a compound produced by the liver from fats, while MCTs are a type of fat found in coconut and palm oil. Keto powders may also include electrolytes to aid hydration and ketosis maintenance.

Another form of keto supplement is keto gummies, which often do not contain any ketones. Instead, they may include apple cider vinegar, which is claimed to boost metabolism and promote weight loss, although scientific evidence for this is lacking.

Keto supplements are intended to increase ketone levels in the body, helping to achieve ketosis faster and ultimately leading to weight loss. They are marketed as a way to boost energy, burn fat, and lose weight quickly. However, it is important to note that the effectiveness of keto supplements is not conclusively supported by research.

Side Effects and Warnings

Although keto supplements are generally considered safe, they may cause side effects such as nausea, diarrhoea, and stomach discomfort. Additionally, the Food and Drug Administration (FDA) does not approve dietary supplements, including keto products, so there is a risk of consuming products that are mislabelled or contaminated with heavy metals and other contaminants. Therefore, it is recommended to purchase products that have been tested and certified by third-party organisations.

Furthermore, keto supplements should not be relied upon solely to maintain ketosis. They are intended to be used in conjunction with a keto diet and are not meant to replace it. Taking keto supplements without following the keto diet can affect how the body metabolises food for fuel.

Cost of Keto Supplements

Keto supplements can be expensive, with a bottle of keto pills costing anywhere from $15 to $50. To achieve clinical doses, multiple pills may be required, resulting in significant costs over time.

Frequently asked questions