Keto Diet: Carb-Free Or Carb-Controlled?

The keto diet is a low-carb, high-fat diet. It involves drastically reducing your carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis, where your body uses fat for fuel instead of carbs.

On the keto diet, you can eat meat, fish, eggs, nuts, seeds, cheese, oils, avocados, and some low-carb vegetables. However, you should avoid sugary foods, grains, starches, fruit, beans, legumes, root vegetables, low-fat products, alcohol, and sugar-free diet foods.

The keto diet has been shown to have many health benefits, including weight loss, improved metabolic health, and reduced risk of certain diseases such as type 2 diabetes, cancer, and Alzheimer's. However, it may also have some negative side effects, such as gastrointestinal issues, decreased exercise performance, and micronutrient deficiencies.

While the keto diet can be an effective tool for weight loss and improving health, it is not suitable for everyone and should be done under medical supervision.

What can you eat on the keto diet?

The keto diet is a low-carb, high-fat, and moderate-protein diet. It is a popular eating plan for weight loss and blood sugar control. On a keto diet, you can eat a variety of animal proteins, dairy, vegetables, plant-based foods, and fats and oils. Here is a list of foods that you can eat on a keto diet:

Animal Proteins

Fish and shellfish are keto-friendly options. Salmon and other fatty fish like sardines, mackerel, and tuna are rich in B vitamins, potassium, selenium, and omega-3 fats. They are also linked to improved brain health and a reduced risk of disease. Meat and poultry are also considered staple foods on the keto diet as they contain no carbs and are rich in B vitamins and minerals. Eggs are another excellent source of protein and can help increase feelings of fullness.

Dairy and Dairy Alternatives

Cheese is a great fit for the keto diet as it is low in carbs and high in fat and protein. Plain Greek yogurt and cottage cheese are also suitable as they are high in protein and can help decrease appetite. Cream and half-and-half are also keto-friendly as they are very low in carbs and high in fat. Unsweetened plant-based milk like soy, almond, and coconut milk can also be consumed on a keto diet.

Vegetables

Green leafy vegetables like spinach, kale, and collard greens are excellent choices on a keto diet as they are low in carbs and rich in vitamins, minerals, and antioxidants. Other non-starchy vegetables like broccoli, cauliflower, green beans, zucchini, peppers, and squash are also good options. Avocados and olives, while technically fruits, are also allowed as they are high in healthy fats and low in net carbs.

Plant-Based Foods

Nuts and seeds are healthy options on a keto diet as they are high in healthy fats and low in carbs. Berries, especially raspberries, strawberries, and blackberries, can also be consumed in moderation as they are low in carbs and high in fiber and antioxidants. Dark chocolate and cocoa powder can also be enjoyed in moderation, but choose dark chocolate with a minimum of 70% cocoa solids.

Beverages

Unsweetened coffee and tea are carb-free drinks that are suitable for the keto diet. Unsweetened sparkling water is also a good choice if you are looking for a soda alternative. Dry wine and spirits can be enjoyed sparingly.

What are the benefits of the keto diet?

The keto diet is a low-carb, high-fat diet that has been associated with a range of health benefits. Here are some of the most significant advantages of the keto diet:

• Weight Loss: The keto diet is well-known for its weight loss benefits. By depleting the body of sugar reserves, the keto diet causes the body to break down fat for energy, leading to weight loss.
• Acne Reduction: The keto diet may help reduce acne symptoms by lowering carb intake and stabilising blood sugar levels.
• Cancer Treatment: The keto diet may be used as a complementary treatment for certain cancers. The diet can cause more oxidative stress in cancer cells than in normal cells, leading to their death.
• Heart Health: The keto diet can improve heart health by reducing cholesterol levels. However, it's important to eat healthful, nutritionally balanced foods while following the keto diet.
• Brain Function: The ketones produced during the keto diet may provide neuroprotective benefits, potentially strengthening and protecting the brain and nerve cells.
• Seizure Reduction: The keto diet has been found to reduce seizures in people with epilepsy, especially those who have not responded to other treatments.
• PCOS Symptoms Improvement: The keto diet may improve symptoms of polycystic ovary syndrome (PCOS) by regulating hormones and reducing weight gain.

What are the risks of the keto diet?

The keto diet is a low-carb, high-fat diet that can be effective for weight loss and certain health conditions. However, there are several risks associated with the keto diet that should be carefully considered before starting this diet.

Firstly, the keto diet is high in saturated fat, which has been linked to an increased risk of heart disease. The diet is associated with elevated levels of "bad" LDL cholesterol, which is a known risk factor for heart disease. This is particularly concerning as the keto diet may also cause an increase in blood pressure, further elevating the risk of cardiovascular problems.

Secondly, the keto diet can lead to nutrient deficiencies, particularly of micronutrients such as selenium, magnesium, phosphorus, and vitamins B and C. This is due to the restriction of fruits, vegetables, and grains, which are rich sources of these essential nutrients.

Thirdly, the keto diet may cause liver problems, especially in those with pre-existing liver conditions. The high-fat content of the diet means the liver has to metabolise a large amount of fat, which could worsen existing liver conditions and increase the risk of liver damage.

Additionally, the keto diet has been linked to kidney problems. The kidneys play a crucial role in metabolising protein, and the high protein content of the keto diet may overload them. Furthermore, the keto diet has been associated with an increased risk of kidney stone formation, especially in individuals without kidney disease.

Constipation is another common side effect of the keto diet due to the low intake of fibrous foods like grains and legumes. The diet can also cause gastrointestinal issues such as nausea, vomiting, and diarrhoea, which may be due to the body's difficulty in absorbing the high-fat content of the diet.

Lastly, the keto diet has been known to cause fuzzy thinking and mood swings. The brain functions optimally when it uses sugar from healthy carbohydrates as its primary fuel source. Low-carb diets like keto can lead to confusion and irritability as the brain is deprived of its preferred energy source.

It is important to consult a doctor and a registered dietitian before starting the keto diet to ensure that it is safe and appropriate for your individual needs and health status. While the keto diet may offer certain benefits, it also carries significant risks that should not be overlooked.

How do you reach ketosis?

Reaching ketosis can be challenging and may take some time. The time it takes to enter ketosis varies from person to person, but it typically takes a few days, and for some, it may take a week or longer. Here are some tips to help you reach ketosis:

Reduce Carbohydrate Intake

The most important factor in entering ketosis is eating a very low-carb diet. The recommended amount of net carbs per day varies, but it typically ranges from 20 to 50 grams. The fewer carbs you eat, the more effective the diet is for reaching ketosis.

Increase Physical Activity

Being more physically active can help deplete your body's glycogen stores. These stores are normally replenished when you eat carbs. However, on a low-carb diet, your glycogen stores remain low, encouraging your body to turn to fat as a source of fuel. Exercise can also help increase ketone production.

Fasting or Short-Term Fasting

Intermittent fasting or short-term fasting can help you reach ketosis. By going without eating for several hours or longer, you can encourage your body to use fat as fuel. However, always speak to a doctor before attempting any form of fasting.

Increase Healthy Fat Intake

Consuming plenty of healthy fats can boost your ketone levels and aid in reaching ketosis. Healthy fats include fatty fish, olive oil, avocado oil, avocados, nuts, and seeds.

Monitor Protein Intake

It is important to consume enough protein while on a ketogenic diet. The recommended amount varies, but it is typically advised to consume about 1 gram of protein per pound of body weight per day. For those who exercise heavily, the amount may increase to 1.5 grams per pound.

Consume More MCT Oil

Medium-chain triglycerides (MCTs), found in MCT oil, can help you reach ketosis even when consuming more protein and carbs than a typical keto diet. MCTs are rapidly absorbed and used for energy or converted into ketones.

Test Ketone Levels

You can measure ketone levels in your breath, urine, and blood. Testing ketone levels can help you track your progress and make adjustments to your diet as needed.

What are the side effects of the keto diet?

The keto diet is a low-carb, high-fat diet that is advertised as a weight-loss solution. However, it has several side effects that should be considered before starting this diet.

One of the most well-known side effects of the keto diet is the "keto flu." This term refers to the flu-like symptoms that many people experience when they first start the diet, including headaches, dizziness, fatigue, nausea, and constipation. These symptoms are due in part to dehydration and electrolyte imbalances as the body adjusts to using ketones and fat for fuel instead of carbohydrates.

The keto diet may also stress your kidneys due to the high intake of animal foods, which can cause your blood and urine to become more acidic. This increase in acidity can lead to an increased excretion of calcium in your urine, which, in turn, may increase your risk of developing kidney stones.

Another potential side effect of the keto diet is digestive issues and changes in gut bacteria. The diet restricts carbohydrates, making it difficult to meet your daily fiber needs. This can lead to digestive discomfort and constipation. In addition, the keto diet may negatively affect your gut bacteria, as fiber feeds the beneficial bacteria in your gut, and a lack of fiber may harm your gut health.

The keto diet may also lead to nutrient deficiencies since it restricts several nutrient-dense foods, such as fruits, whole grains, and legumes. Studies suggest that the keto diet may not provide enough calcium, vitamin D, magnesium, and phosphorus. Over time, this can lead to nutrient deficiencies.

Additionally, the keto diet may cause dangerously low blood sugar levels, especially in individuals with type 1 diabetes. Low-carb diets like keto can help manage blood sugar levels, but they may also increase the risk of hypoglycemic events, which are marked by confusion, shakiness, fatigue, and sweating.

The keto diet has also been associated with impaired bone health. Several studies in animals have linked the keto diet to decreased bone strength and bone mineral density loss.

Finally, the keto diet's effect on the risk of chronic illnesses, such as heart disease and cancer, is hotly debated and not entirely understood. 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.

In conclusion, while the keto diet is linked to weight loss and other health benefits in the short term, it is essential to consider the potential side effects and consult a healthcare provider before starting this or any other diet.

Frequently asked questions