Keto Diet: Counting Calories Or Grams?

The keto diet is a low-carb, high-fat eating plan that has been used for centuries to treat specific medical conditions. The diet is distinctive for its exceptionally high-fat content, typically 70% to 80%, though with only a moderate intake of protein. The keto diet requires restricting your carb intake to just 5% to 10% of your calories. The remaining calories are made up of protein and fat. The keto diet is restrictive and may be challenging to follow for long periods.

Keto macros for weight loss

The keto diet is a high-fat, low-carb, and moderate-protein diet. The typical keto macros ratio is 70% fats, 5% carbs, and 25% protein. However, some dietitians recommend increasing the proportion of fats to 75% and reducing protein to 20%.

The keto diet aims to shift your body's metabolism from burning carbohydrates to burning fats and ketones for energy. This shift occurs when your body enters a state called ketosis, which happens when you restrict your carb intake. The recommended carb intake on the keto diet is 5% or less of your total calories, which equates to around 20-50 grams of carbs per day.

To achieve and maintain ketosis, it is essential to monitor your macronutrient intake and ensure it aligns with the keto macros ratio. Here is a breakdown of the keto macros for weight loss:

Fats

Fats should make up 70-80% of your calories on the keto diet. This may seem challenging to achieve, but incorporating "good fats" from foods like fatty fish, dairy products, nuts, seeds, oils, dark chocolate, meat, and avocados can help you meet this target.

Carbohydrates

As mentioned earlier, carbohydrates should be restricted to 5% or less of your total calories, which typically amounts to 20-50 grams of carbs per day. To achieve this, you should avoid bread, grains, starches, sugary snacks, beans, and most fruits.

Protein

Protein intake on the keto diet is moderate, comprising 20-30% of your total calories. It is important to ensure you consume adequate protein to prevent muscle loss, especially if you are physically active. Good sources of protein on the keto diet include meat, poultry, seafood, eggs, and dairy products.

While the keto diet has shown effectiveness for weight loss, it is important to note that it may be challenging to adhere to in the long term due to its restrictive nature. Additionally, it is always recommended to consult a healthcare professional or a dietitian before starting any new diet, including the keto diet.

Keto diet and diabetes

The ketogenic diet, or keto, is a trending diet that stresses fats and proteins and severely limits carbohydrates and sugars. It was created in the 1920s as a treatment for epilepsy but has since been studied for its effects on type 2 diabetes. While it may be effective for some people living with type 2 diabetes, it is not suitable for everyone. Managing diabetes with diet takes an individualised approach, and it is important to consult a doctor before making any drastic dietary changes.

Ketosis vs. Ketoacidosis

Ketosis is the metabolic state that the keto diet aims to achieve, where the body has run out of glucose from carbohydrates and instead burns ketones (fats) to create energy. Ketoacidosis, on the other hand, is a dangerous condition where ketones build up too much, turning the blood acidic. This is more common in people with type 1 diabetes but can also happen with type 2. Symptoms include excessive thirst, frequent urination, confusion, weakness and fatigue.

The Effects of Keto on Blood Glucose

By cutting out carbohydrates, the keto diet has been shown to lower blood sugar levels. For people with diabetes, however, it is important to avoid low blood sugar (hypoglycaemia). This is especially a risk if the person is also taking diabetes medication or insulin. Regular blood sugar monitoring is necessary, and medication adjustments may be needed.

Research on Keto and Diabetes

Scientific research has confirmed the effectiveness of the keto diet in managing type 2 diabetes by lowering blood sugar and promoting weight loss. However, the diet can be difficult to stick to, and long-term studies on its effectiveness and risks are still limited.

Safety and Sustainability of the Keto Diet

The keto diet can be done safely and effectively for some people with diabetes, but it is important to weigh the pros and cons and consult a doctor. As a severely restrictive diet, keto can be challenging to adhere to long-term, and yo-yo dieting can hinder the development of sustainable healthy habits. Additionally, a lack of nutrients from avoiding certain food groups may require supplementation.

Alternative Dietary Approaches

For people with diabetes who are already at risk for high cholesterol and heart disease, it is important to distinguish between "good" and "bad" fats when following the keto diet. A less restrictive alternative is the Mediterranean diet, which is similarly effective in controlling blood glucose and is easier to follow and maintain in the long run. This diet emphasises fruits and vegetables, whole grains, beans, nuts, and moderate amounts of lean poultry, fish, and dairy.

Keto diet and epilepsy

The keto diet is a special high-fat, low-carbohydrate diet that helps control seizures in some people with epilepsy. It is usually used in children whose seizures have not responded to several different seizure medicines, but it can also be used by adults. The diet was first used to treat epilepsy in 1921 by Russell Wilder, who coined the term "ketogenic diet".

The keto diet is stricter than the modified Atkins diet, requiring careful measurements of calories, fluids, and proteins. Foods are weighed and measured. The name "ketogenic" means that the diet produces ketones in the body. Ketones are formed when the body uses fat as its source of energy, instead of carbohydrates.

The classic ketogenic diet provides 3 to 4 grams of fat for every 1 gram of carbohydrate and protein, which is about 90% of calories from fat. The diet is usually matched to the number of calories the person needs. For example, if a child is eating a 1500-calorie regular diet, it would be changed to a 1500-calorie ketogenic diet.

The ketogenic diet has been shown in many studies to be particularly helpful for some epilepsy conditions, including infantile spasms, Rett syndrome, tuberous sclerosis complex, Dravet syndrome, Doose syndrome, and GLUT-1 deficiency. Over half of children who go on the diet have at least a 50% reduction in the number of their seizures, and some children, usually 10-15%, even become seizure-free.

The diet is supervised by a dietician who monitors the child's nutrition and can teach parents and the child what can and cannot be eaten. It is also monitored by a neurologist who keeps track of medications and overall benefits. The diet is usually started in the hospital, with the child fasting (except for water) under close medical supervision for 18-24 hours.

There are some side effects associated with the ketogenic diet. A person starting the diet may feel sluggish for a few days, and this can worsen if the child is sick at the same time. Other side effects that might occur if the person stays on the diet for a long time include high cholesterol levels in the blood.

The ketogenic diet is not recommended as a primary anti-seizure option because patients are often averse to drastic changes in their food intake or have trouble staying on the diet due to its strict requirements and potential side effects like nausea, constipation, and fatigue. However, it can be beneficial for people with epilepsy who do not respond to existing anti-seizure medications.

Keto diet side effects

The keto diet is a low-carb, high-fat diet that can lead to a metabolic state called ketosis, where the body uses fat as its primary energy source instead of carbohydrates. While the keto diet is linked to weight loss and other health benefits in the short term, it may lead to several side effects over time. Here are some of the potential side effects of the keto diet:

• Keto Flu: As your body transitions to using ketones and fat for energy, 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 usually resolve within a few weeks.
• Kidney Stress: The keto diet's high intake of animal foods can cause your blood and urine to become more acidic, leading to an increased risk of kidney stones and potentially worsening chronic kidney disease.
• Digestive Issues: The keto diet's restriction of carbohydrates can make it challenging to meet your daily fiber needs, leading to digestive discomfort and constipation.
• Nutrient Deficiencies: By limiting nutrient-dense foods like fruits, whole grains, and legumes, the keto diet may not provide sufficient amounts of certain vitamins and minerals, such as calcium, vitamin D, magnesium, and phosphorus.
• Low Blood Sugar: While keto can help manage blood sugar levels, individuals with type 1 diabetes may be at a higher risk of hypoglycemic episodes, which can be life-threatening if not treated promptly.
• Bone Health: The keto diet has been associated with impaired bone health, potentially leading to decreased bone mineral density and an increased risk of bone fractures.
• Chronic Diseases and Early Death: Some evidence suggests that keto diets high in animal fats may increase the risk of heart disease, cancer, and all-cause mortality. However, vegetable-based low-carb diets have been linked to lower death rates from these causes.
• Adjustment Period: When starting the keto diet, you may experience an adjustment period with symptoms like brain fog, lack of energy, reduced strength during workouts, and intense cravings for carbohydrates.

Keto diet and exercise

The keto diet is a low-carbohydrate, high-fat, and moderate-protein diet. It aims to shift the body's metabolism to burn fat and ketones for energy instead of carbohydrates. The typical keto macros ratio is 70% fats, 5% carbohydrates, and 25% protein.

Exercise on the Keto Diet

The keto diet's effect on athletic performance remains controversial. While some claim that keto can boost fat burning and endurance, others note that it could drain energy levels and hinder muscle growth. Here are some key considerations regarding exercise on the keto diet:

• Endurance: The keto diet may improve endurance in endurance athletes, as the body can use fat as an alternative energy source. However, this benefit may be attributed to ketone supplements rather than the diet itself.
• Fat burning: The keto diet may boost fat burning during exercise, especially in steady-state, low-intensity activities like jogging or cycling.
• Muscle recovery: The keto diet could speed up post-workout muscle recovery, but more research is needed.
• Energy levels: The keto diet may decrease energy levels, especially during the initial adaptation phase, as carbohydrates are the body's main energy source.
• Muscle growth: The keto diet may be suitable for maintaining muscle mass but may hinder muscle growth due to restricted protein intake and lower calorie consumption.
• Exercise types: Low-intensity, steady-state exercises like jogging, biking, or yoga may be better suited to the keto diet than high-intensity activities like sprinting or swimming laps.

Tips for Exercising on the Keto Diet

• Consult a professional dietitian before starting the keto diet, especially if you have any chronic health conditions.
• Plan your meals and stock up on keto-friendly foods.
• Prepare for potential side effects like the "keto flu," which may include symptoms like nausea, vomiting, headache, fatigue, and dizziness. These usually subside within a few days to weeks.
• Stay well-hydrated, as eating more fat will increase your water intake.
• Consider ketone sticks or blood tests to monitor your ketone levels.

The keto diet may offer benefits for certain types of exercise, particularly low-intensity, steady-state activities. However, it may hinder performance in high-intensity exercises due to decreased energy levels and impaired muscle growth. More research is needed to fully understand the effects of the keto diet on exercise performance.

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