Keto Diet: Beyond Carb And Sugar Cutting

The ketogenic diet, or keto, is a very low-carb, high-fat diet. It restricts carbohydrates, mainly from grains, sugar-sweetened beverages, and bread. On keto, your body enters a state of nutritional ketosis, where it produces ketones from fat in the liver and uses fat as its main fuel source instead of carbs. While keto does involve cutting out carbs and sugar, it is not as simple as that. To reach ketosis, a person must consume fewer than 50 grams of carbs per day, increase fat intake drastically, and keep protein intake moderate.

Ketosis

To understand ketosis, it is important to know how the body typically produces energy. Carbohydrates are a basic nutrient that the body turns into glucose (blood sugar) to provide energy. When carb intake is reduced, the body must find an alternative fuel source. This is where ketosis comes in.

During ketosis, the body produces ketones from fat in the liver, which are used as fuel instead of glucose. To achieve nutritional ketosis, carb intake must be restricted to less than 50 grams per day, with protein intake kept moderate and fat intake significantly increased. This shift in macronutrient ratios can be challenging to maintain and may not be suitable for everyone.

There are several ways to measure ketosis, including blood and urine tests to check blood glucose and beta-hydroxybutyrate (BHB) levels. Typically, a concentration of 0.5 mmol is considered light ketosis, but this can vary depending on the specific protocol followed.

Keto flu

The keto flu is a collection of symptoms that some people experience when starting a ketogenic diet. The symptoms are similar to those of the flu and are caused by the body adapting to a new diet consisting of very few carbohydrates. The symptoms may appear two to seven days after starting the diet and can last for a week or less, but in extreme cases, they can last up to a month.

The symptoms of keto flu include:

• Stomach aches or pains
• Nausea
• Dizziness
• Sugar cravings
• Cramping
• Muscle soreness
• Irritability
• Diarrhea or constipation
• Trouble falling asleep or staying asleep
• Poor focus and concentration
• Brain fog
• Fatigue
• Headaches

To manage keto flu symptoms, it is recommended to:

• Drink plenty of water to stay hydrated, as a keto diet can cause dehydration
• Take an electrolyte supplement to replace lost electrolytes, such as salts, potassium, and magnesium
• Get plenty of rest
• Try light exercise, such as restorative yoga, to help relieve muscle pain and tension
• Eat enough fat, as it is the primary fuel source on the ketogenic diet and can help reduce cravings
• Cut out carbs slowly over time, rather than all at once, to give your body time to adjust

Weight loss

Cutting carbs is a popular method for losing weight. When asked how to lose weight, a large percentage of people will respond that you should cut out carbs. This is because of the assumption that carbs are inherently bad for you, with many believing that they spike blood insulin, cause inflammation, and lead to fat gain. However, this is an oversimplification of the biological complexity of carbohydrates.

The keto diet is a very low-carb, high-fat diet that has gained popularity in recent years. The goal of the keto diet is to reach nutritional ketosis, where your body produces ketones from fat in your liver and uses fat as its main fuel source instead of carbs. This is achieved by consuming fewer than 50 grams of carbs per day, keeping protein intake moderate, and drastically increasing fat intake.

A low-carb diet restricts dietary carbohydrates, mainly from grains, sugar-sweetened beverages, and bread. Studies suggest that a low-carb diet comprises 10-30% of calories from carbs, which equals 50-150 grams of carbs per day for a person consuming 2,000 calories. On the other hand, the keto diet restricts carbs to less than 10% of your total macronutrient intake, or 20-50 grams per day.

Both the keto and low-carb diets can lead to weight loss. By restricting carbs, you eliminate many high-calorie foods from your diet and may reduce your overall calorie intake. Additionally, a sudden lack of carbs will make you lose weight, although it is mostly water weight at first. This is because cutting carbs wipes out the glycogen stores in your muscles, and glycogen helps your body retain water.

However, it is important to note that just cutting carbs is not enough for sustainable weight loss. The best way to achieve long-term weight loss is through small, healthy lifestyle changes over time. Ketogenic diets are often not sustainable in the long term, and dieters often gain weight back when they start eating carbs again. Additionally, the keto diet is very restrictive and may not be a practical long-term option for those looking to lose weight and improve their health.

Furthermore, there are potential health risks associated with the keto diet. It can lead to "keto flu," which includes symptoms such as weakness, fatigue, dizziness, and headaches. It can also cause constipation, brain fog, bloating, and bad breath. More serious side effects may include stomach pain, nausea, and vomiting. There is also a risk of nutritional deficiencies, as the keto diet restricts fruits, beans, vegetables, and whole grains.

In conclusion, while cutting carbs and sugar can lead to weight loss, it is not the only factor that determines weight loss. Sustainable weight loss requires a well-balanced diet, exercise, and healthy lifestyle changes. Additionally, the keto diet may not be the best option due to its restrictiveness and potential health risks.

Micronutrient intake

Cutting out carbs on a ketogenic diet can lead to the elimination of many foods that are rich in micronutrients, primarily fruits, veggies, and fortified grains. This doesn't mean that keto foods are low in micronutrients, just that many foods rich in micronutrients are also high in carbohydrates and are, therefore, eliminated on a ketogenic diet.

The primary micronutrients to be aware of are sodium, potassium, magnesium, and calcium. These are known as electrolytes, and they play roles in things like maintaining blood volume, cell membrane potentials, muscle contraction, and proper function of the heart. Deficiencies in these minerals are associated with numerous health issues.

Sodium

Sodium loss may occur on a ketogenic diet since, under conditions of low insulin, the kidneys absorb less sodium and excrete more into the urine. For this reason, adding more salt to your ketogenic diet might be a good idea, especially if you’re feeling symptoms like dizziness, fatigue, or muscle cramps or spasms. While sodium recommendations specific to keto don't exist, studies on ketogenic diets in athletes have supplemented low-carb diets with 2-3g of sodium per day, often in the form of bouillon.

Potassium

Potassium is necessary for proper muscle contraction and blood pressure regulation, among other functions. It has been shown that on a low-carbohydrate diet, potassium excretion increases for the first 14 days, but eventually returns to normal levels. The recommended intake for potassium on a ketogenic diet is around 3-5g per day. Prioritising keto-friendly potassium-rich foods is a must. Some of these include beans and peas, avocados, green and root vegetables, and nuts.

Magnesium and Calcium

These two minerals might not necessarily fall drastically on a ketogenic diet, but are nonetheless important to maintain health and function. In particular, magnesium deficiencies are now being proposed as one reason for the increased prevalence of cardiovascular disease in the US and around the world. This comes as no surprise, since magnesium plays a role in nerve, muscle, and immune function. It’s also needed for the proper production of ATP, our body’s “energy currency”. Around 500mg of magnesium per day is recommended for individuals on a ketogenic diet. To achieve this, consumption of magnesium-rich foods such as almonds, broccoli, cashews, leafy greens, and tofu may be recommended; however, magnesium supplementation may be warranted.

Calcium is needed for blood clotting, cell signal transmission, and blood pressure regulation. Luckily, many keto-friendly foods are high in calcium: full-fat dairy, canned fish, mushrooms, and dark leafy greens top the list. Aim to get about 1-2g of calcium per day.

Vitamin C

Vitamin C is abundant in citrus fruits, red peppers, and green peppers, but it is not abundant in animal products. Therefore, a ketogenic dieter who skimps on their vegetable intake is susceptible to a low vitamin C intake.

Vitamin K

The highest concentrations of vitamin K are found in cruciferous vegetables like collards and turnip greens, spinach, kale, and broccoli. The keto-friendly, non-vegetable sources of vitamin K are of relatively low concentrations, not containing over 20% per serving, but they include pine nuts, chicken breast, ground beef, and olive oil. While it is unlikely, vitamin K is possibly lacking in a ketogenic diet.

Chromium

Chromium is not found in large quantities in very many foods. Although reports of chromium deficiency are rare, its scarcity in the diet makes it more likely that a ketogenic diet could produce a deficiency. Broccoli is a good source of chromium.

Other Micronutrients

Other micronutrients to be aware of on the keto diet include chloride, copper, fluoride, iodine, iron, manganese, molybdenum, phosphorus, selenium, and zinc.

Sustainability

The keto diet is a very low-carb, high-fat diet that has gained popularity in recent years. It is a restrictive diet that may not be a practical long-term option for those looking to lose weight and improve their health. The keto diet is more restrictive than a low-carb diet, and therefore, the latter appears to be more sustainable in the long term.

The keto diet is not a sustainable diet for everyone. It is a lifestyle choice that requires a lot of willpower and commitment. It can take between 1-3 months to reach ketosis, and some people may not be able to achieve it at all. The diet is also not a magic solution, as one can easily gain weight on a keto diet if they overeat.

Ketogenic diets are often not sustainable in the long term, and dieters often gain weight when they begin eating carbs again. The best way to achieve long-term, sustainable weight loss is through small, healthy lifestyle changes over time.

The keto diet may also have negative impacts on the body's hormone production. The hypothalamus and pituitary glands in our brain are sensitive to energy availability, and long-term low carbohydrate intake can disrupt the normal hormone function of luteinizing hormone (LH), follicle-stimulating hormone (FSH), oestrogen, progesterone, and testosterone. Sustained low carbohydrate intake and high exercise activity can lead to decreased thyroid output, increased cortisol, decreased testosterone, suppressed immune function, and a disrupted menstrual cycle.

Therefore, while the keto diet may have some intriguing benefits, it is not a sustainable diet for everyone due to its restrictive nature and potential negative impacts on the body's hormone production.

Frequently asked questions