Keto And Carbs: Friends Or Foes?

The ketogenic diet is a low-carb, high-fat diet that aims to force the body into using fat for fuel instead of carbohydrates. This metabolic state is called ketosis and is achieved by drastically reducing carbohydrate intake and replacing it with fat. The keto diet is advertised as a weight-loss solution but is actually a medical diet that comes with serious risks and should be done under medical supervision. Eating too many carbs can kick you out of ketosis, but the exact amount varies from person to person.

The keto diet is a low-carb, high-fat diet

The keto diet typically limits carbs to 20-50 grams per day. Many versions of ketogenic diets exist, but all ban carb-rich foods. The keto diet has been shown to produce beneficial metabolic changes in the short term. Along with weight loss, health parameters associated with carrying excess weight have improved, such as insulin resistance, high blood pressure, and elevated cholesterol and triglycerides.

The keto diet is not without its drawbacks. It is extremely restrictive compared to some other diets, which may cause stress for some people. The keto diet may also cause side effects, especially when starting out. Some possible side effects include increased cholesterol levels, constipation, and fuzzy thinking and mood swings.

It can be challenging to maintain

Possible symptoms of extreme carbohydrate restriction may last from days to weeks and can include hunger, fatigue, low mood, irritability, constipation, headaches, and brain fog. These uncomfortable feelings may subside, but staying satisfied with the limited variety of foods available can be challenging. It can also be difficult to resist otherwise enjoyable foods like a crunchy apple or creamy sweet potato.

The keto diet may also cause side effects, especially when starting out. These can include increased cholesterol levels, constipation, and digestive discomfort. It is often recommended to start with a regular low-carb diet for the first few weeks to help your body adjust, and to take mineral supplements to counterbalance the diet's impact on the water and mineral balance of your body.

There are some tips and tricks to make the keto diet easier to stick to. Familiarising yourself with food labels and planning meals in advance can be beneficial. Many websites, food blogs, apps, and cookbooks offer keto-friendly recipes and meal ideas. It can also be helpful to bring your own food when visiting family and friends, or when attending social gatherings.

It may have negative side effects

The keto diet can have several negative side effects. Firstly, it can lead to the keto flu, which includes symptoms such as headaches, dizziness, fatigue, nausea, and constipation. These symptoms are due in part to dehydration and electrolyte imbalances that occur as the body adjusts to ketosis.

Secondly, the keto diet may stress your kidneys due to the high intake of animal foods, which can cause your blood and urine to become more acidic. This can lead to an increased risk of kidney stones and a higher risk of developing chronic kidney disease.

Thirdly, the keto diet can cause digestive issues and changes in gut bacteria due to the restriction of carbohydrates. This can lead to constipation and other gastrointestinal problems. Additionally, the keto diet may lead to nutrient deficiencies, especially in vitamins and minerals such as calcium, vitamin D, magnesium, and phosphorus.

Furthermore, the keto diet may cause dangerously low blood sugar levels, especially in individuals with type 1 diabetes. This can lead to hypoglycemia, which is marked by confusion, shakiness, fatigue, and sweating. Left untreated, hypoglycemia can be fatal.

The keto diet has also been associated with impaired bone health, with studies showing a decrease in bone mineral density and an increase in blood markers for bone breakdown. Finally, the keto diet may increase the risk of chronic diseases and early death, particularly when the diet focuses on animal-based foods.

It can be hard to know which foods to eat

So, what can you eat on the keto diet? Here are some guidelines and examples:

Animal Proteins

Fish and shellfish are keto-friendly options. Salmon and other fatty fish like sardines, mackerel, and albacore tuna are rich in B vitamins, potassium, and selenium. They are also high in omega-3 fats, which have been linked to improved insulin sensitivity. Meat and poultry are also staple foods on the keto diet, as they are carb-free and rich in B vitamins and minerals. Eggs are another excellent source of protein and contain less than 1 gram of carbs per large egg.

Dairy and Dairy Alternatives

Cheese is a great fit for the keto diet, as most varieties are very low in carbs and high in fat. Plain Greek yogurt and cottage cheese are also good options, as they are high in protein and can help decrease appetite and promote feelings of fullness. Cream and half-and-half are also keto-friendly, but it's best to enjoy them in moderation due to their high saturated fat content. Unsweetened plant-based milk, such as soy, almond, and coconut milk, are also suitable.

Vegetables

Green leafy vegetables, like spinach, kale, and collard greens, are excellent choices for the keto diet as they are extremely low in carbs and packed with vitamins, minerals, and antioxidants. Other keto-friendly veggies include broccoli, cauliflower, green beans, bell peppers, zucchini, and summer squashes. Avocados and olives are also allowed, as they are high in healthy fats and low in net carbs. However, starchy vegetables like potatoes, sweet potatoes, and beets should be limited.

Plant-Based Foods

Nuts and seeds are perfect for the keto diet as they are high in healthy fats, low in carbs, and a good source of fiber. Berries are the only fruits that are generally allowed on keto, as they are low in carbs and high in fiber. Dark chocolate and cocoa powder, with a minimum of 70% cocoa solids, can be enjoyed in moderation.

Fats and Oils

When it comes to fats and oils, olive oil is an excellent choice for the keto diet. It is high in oleic acid, which has been linked to a lower risk of heart disease. Avocado oil, coconut oil, butter, and ghee are also good options.

Beverages

Unsweetened coffee and tea are carb-free and can be enjoyed freely on the keto diet. They have been shown to reduce the risk of diabetes and improve alertness and mood. Unsweetened sparkling water is also a great keto-friendly alternative to soda.

While these are general guidelines, it's important to note that there are different versions of the keto diet, such as the standard ketogenic diet (SKD) and the cyclical ketogenic diet (CKD). It's always best to consult with a healthcare professional or a registered dietitian before starting any new diet, especially a restrictive one like the keto diet.

It may not be suitable for everyone

The keto diet is not suitable for everyone. It is a highly restrictive diet that can be challenging to follow. It is also not a sustainable diet for some people's lifestyles and preferences.

The keto diet is a low-carb, high-fat diet that can be harmful to people with type 2 diabetes who are on insulin and those with type 1 diabetes who must take insulin. If you have any chronic health condition that you hope to treat with a keto diet, it is essential to talk to your doctor first or work with a registered dietitian.

The keto diet can also cause uncomfortable side effects like constipation and the "keto flu," and the long-term health consequences are not well understood. It is a highly restrictive diet that can be difficult to follow and may negatively impact your relationship with food. Other negative side effects include bad breath, hair loss, and damaged gut health.

The keto diet is also not suitable for those who want to add large amounts of muscle or weight, such as elite athletes. It may also not be a good fit for those who find it challenging to stick to a restrictive diet or who want a more sustainable long-term diet.

Additionally, the keto diet can be expensive and time-consuming, requiring careful planning and meal preparation. It may also not be suitable for those who do not enjoy the types of foods typically included in the keto diet, such as those who prefer a more plant-based or vegetarian diet.

Furthermore, the keto diet may not be suitable for those who have difficulty accessing or affording the necessary foods, as it requires consuming specific types of fats, proteins, and low-carbohydrate options.

It is crucial to consult with a healthcare professional or registered dietitian before starting the keto diet to ensure it is safe and suitable for your individual needs and health status.

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