Milly Gaines
The ketogenic, or keto, diet is a very low-carbohydrate, high-fat diet. It is advertised as a weight-loss solution, but it is actually a medical diet that comes with serious risks. It is especially useful for losing excess body fat without hunger and for improving type 2 diabetes or metabolic syndrome. The keto diet is also used to help reduce the frequency of epileptic seizures in children. On a keto diet, you cut back significantly on carbohydrates, which are the body's preferred source of energy. This reduction in carbohydrates puts the body into a metabolic state called ketosis, where the body breaks down stored fat into ketone bodies to use for energy. While starting a keto diet, it is important to familiarize yourself with food labels and check the grams of fat, carbs, and fiber to determine how your favorite foods fit into your diet.
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What You'll Learn
Recommended daily carb intake
The ketogenic diet is a very low-carbohydrate, high-fat diet. The breakdown of a keto diet is typically about 75% fat, 20% protein, and 5% carbohydrates. For example, a 150-pound woman who is moderately active should consume about 25 grams of carbohydrates per day on the keto diet. This is equivalent to one medium-sized apple.
On a standard diet, most people consume approximately 50-55% carbohydrates, so this is a significant reduction. The recommended daily carb intake on a keto diet is typically under 50 grams of net carbs (total carbohydrates minus fibre) per day, with an ideal intake of below 20 grams. The fewer carbohydrates you eat, the more effective the diet appears to be for reaching ketosis, losing weight, and improving type 2 diabetes.
It is important to note that the keto diet is not suitable for everyone. Pregnant women, serious endurance athletes, and people managing type 1 diabetes may struggle with the restrictions of a keto diet. Additionally, the keto diet is associated with an increase in "bad" LDL cholesterol, which is linked to heart disease. Therefore, it is recommended to keep saturated fats to no more than 7% of daily calories.
When starting the keto diet, it is a good idea to familiarise yourself with food labels and check the grams of fat, carbohydrates, and fibre. Planning your meals in advance can also be helpful. You can find many keto-friendly recipes and meal ideas online, and some meal delivery services offer keto-friendly options.
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How to calculate net carbs
The ketogenic diet is a high-fat, moderate-protein, and very low-carbohydrate diet. Carbohydrates are the body's preferred source of energy, but on a strict ketogenic diet, about 5% to 10% of energy intake is from carbohydrates. The reduction of carbohydrates puts the body into a metabolic state called ketosis, where the body starts breaking down stored fat into molecules called ketone bodies to use for energy.
To calculate net carbs, take a food's total carbohydrates and subtract the fibre and sugar alcohols. Fibre is a unique form of carbohydrates in terms of its digestion and effects on the body. Unlike starch and sugar, fibre is not absorbed in the small intestine and passes through the digestive system unchanged. Sugar alcohols, such as xylitol and erythritol, are also indigestible due to their molecular structure.
For packaged products, it is generally recommended to subtract half of the carbs from sugar alcohols listed on the nutrition label. Erythritol is an exception, and its carbs can be completely subtracted if it is the only sugar alcohol in the ingredients list. The formula for calculating net carbs is as follows:
Net carbs = total carbs – fibre – sugar alcohols + (maltitol / 2).
It is important to note that the term "net carbs" is controversial within the low-carb community and is not recognised by the Food and Drug Administration (FDA). The FDA recommends using the total carbohydrates listed on nutrition labels.
When starting the ketogenic diet, it is beneficial to familiarise yourself with food labels and check the grams of fat, carbohydrates, and fibre to determine how different foods fit into the diet. Planning meals in advance and referring to keto-friendly recipes and meal ideas can also be helpful. Additionally, at least in the beginning, it is important to eat until you are full and avoid restricting calories too much.
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Keto-approved foods
The ketogenic diet is a high-fat, moderate-protein, and low-carbohydrate eating plan. The diet aims to shift your metabolism from relying on glucose to burning fat for fuel. When starting out, it's important to significantly reduce your carb intake. The general guideline is to stay under 20 to 40 grams of carbohydrates per day. However, the exact amount needed to achieve ketosis can vary from 10 to 60 grams per day, depending on individual factors such as activity levels.
Meat and Fish: Meat and fish are excellent sources of protein and healthy fats. Prioritize grass-fed beef, organ meats, wild-caught fish, and game meats. Fish, in particular, is a great source of vitamin D3 and omega-3 fatty acids. When preparing fish, avoid frying with carb-heavy vegetable oils and opt for healthier alternatives like almond flour and avocado oil.
Eggs and Dairy: Eggs and full-fat dairy products are keto-friendly and provide quality fats and protein. Pasture-raised eggs and organic dairy options are ideal. However, always check labels for added sugars, especially in flavoured dairy products.
Healthy Oils: Include healthy oils in your diet, such as avocado oil, olive oil, and other oils rich in monounsaturated fats.
Nuts and Seeds: Nuts and seeds are packed with essential nutrients, including healthy fats, fibre, vitamins, and minerals. They are high in monounsaturated fats and low in carbohydrates, making them a nutritious addition to a keto diet.
Non-starchy Vegetables: Opt for non-starchy vegetables that are low in calories and carbs while being high in nutrients. Good choices include broccoli, cauliflower, green beans, bell peppers, zucchini, and spinach.
Cheese: Cheese has zero carbohydrates and is high in fat and protein. However, consume cheese in moderation as it contains saturated fat, which should be limited according to the American Heart Association.
It's important to note that while the above foods are keto-approved, you should still practice portion control and monitor your total carbohydrate intake to ensure you stay within your daily goal. Additionally, always consult with a healthcare professional or nutritionist before starting any new diet to ensure it is safe and suitable for your individual needs.
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Health benefits
The ketogenic diet (or keto) is a low-carb, high-fat diet that causes weight loss and provides numerous health benefits.
Firstly, the keto diet is an effective way to lose weight. By significantly reducing carbohydrate consumption, the body enters a metabolic state called ketosis, where it burns fat for energy instead of glucose. This leads to a reduction in overall body fat, especially in the abdomen.
Secondly, the keto diet can help manage and reduce the risk of certain diseases. It has been used to reduce seizures in children with epilepsy and is being studied for potential benefits in patients with progressive neurological disorders like Parkinson's disease. The diet can also improve blood pressure, blood glucose regulation, and HDL cholesterol levels, which are all factors that contribute to a lower risk of chronic illnesses such as type 2 diabetes, heart disease, and cancer.
Thirdly, the keto diet may increase energy levels and enhance mental clarity. While the brain typically relies on glucose from carbohydrates for energy, ketosis provides an alternative fuel source in the form of ketones, which can lead to increased energy and improved brain function.
Finally, the keto diet promotes the consumption of healthy fats, such as monounsaturated and polyunsaturated fats found in olive oil, avocado, and fatty fish. Prioritizing these fats can have heart health benefits and reduce the negative impact of saturated fats associated with the diet.
It is important to note that the keto diet can be challenging to follow and may produce side effects. It is always recommended to consult a healthcare professional before starting any new diet, especially a restrictive one like keto, to ensure it is right for your individual needs and health goals.
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Risks and side effects
The ketogenic diet is a low-carb, high-fat diet that has been used to treat specific medical conditions since the 19th century. While it is an effective weight-loss tool, it comes with serious risks and side effects.
Firstly, the keto diet is associated with an increased risk of heart disease due to its high saturated fat content and lack of fibre. It is also linked to an increase in "bad" LDL cholesterol, which is another risk factor for heart disease.
Secondly, the keto diet may lead to nutrient deficiencies, as it restricts nutrient-rich foods such as whole grains, fruits, and vegetables. This can result in a lack of micronutrients such as selenium, magnesium, phosphorus, and vitamins B and C.
Thirdly, the keto diet can cause cognitive issues such as fuzzy thinking, mood swings, confusion, irritability, and even potential cognitive decline. This is because the brain typically functions best when its energy source is sugar from healthy carbohydrates.
Additionally, the keto diet may lead to muscle loss, especially with rapid weight loss, which can negatively impact athletic performance.
Other potential side effects include "keto flu," which includes symptoms such as an upset stomach, headache, and fatigue; bad breath; constipation; dehydration; low bone density; kidney stones; and increased blood levels of uric acid, a risk factor for gout.
Furthermore, the keto diet can be challenging to maintain due to the restrictive nature of the diet and the limited variety of foods available. It is important to consult a doctor and a registered dietitian before attempting the keto diet, as it may not be suitable for everyone, and there are potential risks and side effects to consider.
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Frequently asked questions
A ketogenic diet is a very low-carb, high-fat diet. Carbohydrates are the body's preferred source of energy, but on a strict ketogenic diet, about 5% to 10% of energy intake is from carbohydrates.
It is recommended to stay under 50 grams of net carbs per day, but ideally below 20 grams. The fewer carbs you eat, the more effective the diet appears to be for reaching ketosis and losing weight.
Non-starchy vegetables such as broccoli, cauliflower, green beans, bell peppers, zucchini, and spinach are good options. Cheese, meat, fish, eggs, and nuts are also part of a ketogenic diet.
