Keto Diet: Does It Work And Is It Safe?

The ketogenic, or keto, diet is a low-carb, high-fat approach to weight loss. 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 burns fat for energy instead of glucose. While keto can lead to short-term weight loss, it is unclear how effective it is in the long term. As with all restrictive diets, there is a good chance that any weight lost will be regained once the diet is stopped. Furthermore, keto can be challenging to stick to, and it may be difficult to get all the nutrients and fibre your body needs. There may also be side effects, such as keto flu, which can include symptoms like an upset stomach, dizziness, decreased energy, and mood swings.

How does taking keto work?

The keto diet is a low-carb, high-fat diet. It involves getting 70-80% of your calories from fat, 10-20% from protein, and just 5-10% from carbohydrates. This is very different from other low-carb diets, which tend to focus on protein.

The keto diet works by switching your body's main fuel source from glucose (which comes from carbohydrates) to fat. This process is called ketosis. When there isn't enough glucose in your blood, your body starts to break down the fat you eat, and then your body fat, into chemicals called ketones, which it can use as an alternative fuel.

To enter ketosis, you need to eat a very low amount of carbohydrates—less than 50 grams per day, and perhaps as few as 20 grams. This usually takes a few days, but it can take a week or longer. Intermittent fasting can help you enter ketosis more quickly.

Once your body is in ketosis, it becomes very efficient at burning fat for energy. This can lead to weight loss, as well as other potential health benefits.

Is keto safe?

The ketogenic diet, or keto, is a very low-carb, high-fat diet. It is different from other low-carb diets because it focuses on fat, which supplies up to 90% of daily calories, rather than protein.

The keto diet is often used to help reduce the frequency of epileptic seizures in children. It is also used for weight loss, but it is best to make this a short-term dietary change to jump-start weight reduction.

The keto diet is generally safe for most healthy people, but there may be some initial side effects while your body adapts. These side effects are often referred to as the "keto flu" and typically last a few days. Reported symptoms include diarrhea, constipation, vomiting, poor energy and mental function, digestive discomfort, and decreased exercise performance.

There are also some longer-term risks associated with the keto diet. It can be challenging to follow in the long term due to the reduced variety of foods and flavors. Many people regain any lost weight once they come off the diet. The keto diet may also not be good for your health in the long term, as it can increase your levels of unhealthy cholesterol (LDL), which is linked to a greater risk of heart disease.

Additionally, the keto diet restricts some of the best sources of fiber, including starchy vegetables, legumes, fruits, and whole grains. Fiber is crucial for the health of your gut microbiome, and including it in your diet is linked to a lower risk of health problems like heart disease and diabetes, as well as lower body weight.

The keto diet can also change the water and mineral balance in your body, so it is important to add extra salt to your meals or take mineral supplements. It is recommended to consult a doctor and a registered dietitian before attempting a ketogenic diet.

What are the benefits of keto?

The keto diet has many possible benefits, but it is not suitable for everyone and should be approached with caution.

One of the biggest benefits of the keto diet is weight loss. The process can help you feel less hungry, which may lead to eating less food. It can help you lose belly fat while maintaining lean mass. However, it is important to note that some of the initial weight loss on the keto diet may be due to the release of stored water, and it is unclear how effective keto is in the long term.

The keto diet can also be used to treat and manage certain diseases. It is often used to reduce or prevent seizures in children with epilepsy by altering the "excitability" of their brains. Research has also shown that the keto diet may help improve neurological conditions such as Alzheimer's disease, autism, and brain cancers such as glioblastoma.

The keto diet may also have benefits for people with type 2 diabetes, as it can help with weight loss and blood sugar management. Additionally, the keto diet may lower the risk of developing cardiovascular disease by lowering blood pressure, improving HDL ("good") cholesterol levels, and lowering triglycerides.

Furthermore, ketosis has been shown to increase focus and energy. The keto diet delivers the body's energy needs in a way that reduces inflammation, and research suggests that the brain works more efficiently on ketones than on glucose.

However, it is important to note that the keto diet can be difficult to follow and may produce side effects, including "keto" breath, constipation, and "keto" flu, which includes symptoms such as an upset stomach, headache, and fatigue. It can also lead to nutrient deficiencies and an increased risk of heart disease if not approached correctly.

Therefore, it is crucial to consult a healthcare professional before starting the keto diet to ensure it is right for your individual needs and health goals.

What are the risks of keto?

The keto diet can be an effective way to lose weight and improve health in the short term, but it also carries risks. Here are some of the dangers of the keto diet:

Keto Flu

At the beginning of the keto diet, as your body switches from using carbohydrates to ketones and fat for fuel, you may experience flu-like symptoms such as headaches, dizziness, fatigue, nausea, and constipation. These symptoms are often referred to as the "keto flu" and are caused by dehydration and electrolyte imbalances. Most people who experience the keto flu feel better within a few weeks, but it's important to monitor these symptoms and stay hydrated.

Kidney Problems

The high intake of animal foods on the keto diet can cause your blood and urine to become more acidic, leading to an increased risk of kidney stones. The keto diet may also overload the kidneys, as they have to metabolize large amounts of protein. People with chronic kidney disease should avoid the keto diet, as it can worsen their condition.

Digestive Issues and Gut Bacteria Imbalance

The keto diet restricts carbohydrates, making it difficult to meet daily fiber needs. This can lead to digestive discomfort and constipation. In addition, the lack of fiber in the keto diet may negatively affect gut bacteria, which is important for boosting immunity, improving mental health, and reducing inflammation.

Nutrient Deficiencies

The keto diet restricts several nutrient-dense foods, including fruits, whole grains, and legumes. As a result, it may not provide sufficient amounts of vitamins and minerals such as calcium, vitamin D, magnesium, and phosphorus. Over time, this can lead to nutrient deficiencies.

Low Blood Sugar

While the keto diet can help manage blood sugar levels in people with diabetes, it may also increase the risk of hypoglycemia, especially in individuals with type 1 diabetes. Hypoglycemia is marked by confusion, shakiness, fatigue, and sweating, and if left untreated, it can lead to coma and death.

Bone Health

Several studies in animals have linked the keto diet to decreased bone strength and bone mineral density. This may occur as your body adapts to ketosis. More research is needed to confirm these findings.

Increased Risk of Chronic Diseases and Early Death

There is ongoing debate about the effect of the keto diet on the risk of chronic illnesses such as heart disease and cancer. Some evidence suggests that high-fat, low-carb diets that focus on animal foods may lead to poor health outcomes, while diets emphasizing vegetable sources of fats and proteins provide benefits. More extensive research is needed to fully understand the long-term effects of the keto diet.

What foods can you eat on keto?

The keto diet is a very low-carb, high-fat diet. Here is a list of foods that can be eaten on a keto diet:

Meat and Poultry

Meat and poultry are considered staple foods on the keto diet. Fresh meat and poultry contain no carbs and are rich in B vitamins and several important minerals. They are also a great source of high-quality protein, which may help preserve muscle mass during a very low-carb diet.

Fish and Shellfish

Fish and shellfish are very keto-friendly. Salmon and other fish are not only nearly carb-free but also rich in B vitamins, potassium, and selenium. Salmon, sardines, mackerel, and other fatty fish are also high in omega-3 fats, which have been associated with lower insulin levels and increased insulin sensitivity in people who are overweight or have obesity.

Eggs

Eggs are an extremely healthy protein source. Each large egg contains less than 1 gram of carb and about 6 grams of protein. Eggs can help increase feelings of fullness and contain antioxidants such as lutein and zeaxanthin, which help protect eye health.

Dairy and Dairy Alternatives

There are hundreds of types of cheese, most of which are very low in carbs and high in fat, making them a great fit for the keto diet. Cheese is also rich in protein and calcium.

Plain Greek yogurt and cottage cheese are also nutritious, high-protein foods. While they contain some carbs, they can be eaten in moderation on keto. Both yogurt and cottage cheese have been shown to help decrease appetite and promote feelings of fullness.

Cream and half-and-half are also very low in carbs and high in fat, making them ideal for keto.

Several varieties of plant-based milk are keto-friendly, including soy, almond, and coconut milk. You should choose unsweetened versions, as sweetened options have too much sugar to be considered appropriate for keto.

Vegetables

Non-starchy vegetables are extremely low in carbs, making them excellent for keto. They are also rich sources of vitamins, minerals, and antioxidants. In particular, dark leafy greens like spinach, kale, and collard greens are packed with vitamin K and iron.

Other non-starchy vegetables that are low in calories and carbs yet full of nutrients and antioxidants include cauliflower, broccoli, green beans, bell peppers, zucchini, and spinach.

Avocados and olives, while technically fruits, are unique among vegetables in that they are fairly high in fat. They also contain fiber and are low in net carbs.

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. Most nuts and seeds are low in net carbs, but the amount varies widely by type. The lowest in carbs and, therefore, the best for keto include macadamia nuts, almonds, pecans, walnuts, chia seeds, flaxseeds, pumpkin seeds, and sesame seeds.

Berries

Most fruits are too high in carbs to eat on the keto diet, but berries are an exception. Berries, particularly raspberries, strawberries, blackberries, and blueberries, are low in carbs and high in fiber. These tiny fruits are also loaded with antioxidants that may reduce inflammation and help protect against disease.

Dark Chocolate and Cocoa Powder

Dark chocolate and cocoa are delicious sources of antioxidants. Dark chocolate contains flavanols, which may reduce the risk of heart disease by lowering blood pressure and keeping arteries healthy. However, it's important to choose dark chocolate that contains a minimum of 70% cocoa solids and eat it in moderation.

Coffee and Tea

Coffee and tea are healthy, carb-free drinks. They contain caffeine, which increases your metabolism and may help improve your physical performance, alertness, and mood. Coffee and tea drinkers have also been shown to have a significantly reduced risk of diabetes.

Other Foods and Drinks

• Unsweetened sparkling water
• Shirataki noodles
• Butter and ghee
• Healthy oils such as olive oil, coconut oil, and avocado oil

Frequently asked questions