Keto Diet: Free Carb Day — Friend Or Foe?

The ketogenic, or keto, diet is a low-carb, high-fat diet that has become popular for weight loss and health improvement. While it is generally safe, it is not suitable for everyone.

The keto diet involves eating fewer than 20 to 50 grams of carbohydrates per day, which is significantly less than the amount of carbs in the standard Western diet. This reduction in carbs puts the body into a state of ketosis, where it burns fat for energy instead of glucose.

There are different types of keto diets, but generally, they consist of about 70-75% fat, 15-20% protein, and 5-10% carbs per day. People on the keto diet eat foods such as meat, poultry, fish, eggs, dairy, nuts, seeds, non-starchy vegetables, and healthy fats like olive oil and avocado oil.

While the keto diet is popular, there are some common mistakes and challenges. One challenge is that the diet is very restrictive, and it can be difficult to sustain due to a lack of diversity in food choices. It is also important to be mindful of nutrient deficiencies, as the diet can be low in certain vitamins and minerals. In addition, the keto diet may not be suitable for those with high cholesterol or heart or liver disease due to its high-fat content.

Overall, the keto diet may be a good option for some people who are looking to lose weight or improve their health, but it is important to consult with a healthcare professional before starting any new diet.

What to eat on a keto diet

A keto diet is a low-carb, high-fat diet. It is often used to lose weight or improve blood sugar control. On a keto diet, you can eat:

• Seafood, such as salmon, sardines, and trout
• Meat and poultry, such as steak, chicken, and organ meats
• Eggs
• Full-fat dairy products, such as whole milk yogurt and cheese
• Non-starchy vegetables, such as artichokes, asparagus, mushrooms, and collard greens
• Low-carb fruits, such as avocados, blackberries, and coconut
• Nuts and seeds, such as chia seeds, pecans, and macadamia nuts
• Healthy oils, such as olive oil and avocado oil
• Unsweetened coffee and tea
• Dark chocolate and cocoa powder

However, it is important to note that the keto diet is very restrictive and may not be suitable for everyone. It is best to consult a healthcare provider before starting any new diet.

What not to eat on a keto diet

The keto diet is a low-carb, high-fat diet. It is designed to force the body into a metabolic state called ketosis, where the body burns fat for fuel instead of carbohydrates.

• Bread, pasta, rice, and other refined carbs. These foods are high in carbohydrates and can prevent the body from reaching a state of ketosis.
• Beer and mixed drinks. These drinks are high in carbohydrates and low in nutrients.
• Honey and syrups. These are concentrated sources of sugar and can easily increase your daily carbohydrate count.
• Fruit juice. While fruit juice contains vitamins and minerals, it is also high in natural sugar and lacks dietary fibre.
• Soft drinks. These drinks provide zero nutrition and are high in carbohydrates.
• Ketchup, barbecue sauce, and other condiments. These sauces are often packed with sugar and provide little in the way of nutrients or fibre.
• Glazed or honey-baked ham. The sugar content in these hams can prevent the body from reaching or maintaining ketosis.
• Light or low-fat margarine. While low in carbohydrates, this product is also low in fat, which is the main source of fuel on the keto diet.
• Dried fruit or trail mix. The sugar in fruit is concentrated when dried, resulting in a high carbohydrate content.
• Low-fat diet foods. These foods are often higher in sugar to compensate for the lack of fat.
• Potatoes and other starchy vegetables. White and sweet potatoes, peas, and corn are high in carbohydrates and should be avoided.
• Sweetened yogurt or dairy. Flavoured and sweetened yogurts and dairy products can add to your carbohydrate count.
• Certain fresh fruits. Fruits such as mangoes, bananas, and grapes are high in natural carbohydrates and could prevent ketosis.
• Beans and other legumes. Legumes are challenging to incorporate into a keto diet due to their carbohydrate content.
• Quinoa and other grains. Grains like quinoa and millet are too high in carbohydrates to be included in a keto diet.
• Milk. Whole milk has 11 grams of carbohydrates per cup and is not keto-compliant.
• Carrots. Although packed with vitamin A, one medium carrot has 4.1 grams of net carbs.
• Soda. Soda is saturated with sugar and can negatively impact your health, whether or not you are on a keto diet.
• Butternut squash. Butternut squash is a nutrient-packed vegetable that offers too many carbohydrates for a keto diet.

It is important to note that the keto diet is extremely restrictive and may not be suitable for everyone. It is always recommended to consult a doctor or dietitian before starting any new diet.

How to get into ketosis

Ketosis is a metabolic state in which the body uses stored fat, instead of glucose, for fuel. The body typically uses glucose, or sugar, as its primary energy source. When there is a lack of glucose, the body burns fat for this purpose instead. In this case, acids called ketones may begin to build up in the blood. The body can also use ketones for energy, but they may leave the body via urine.

The presence of ketones in the blood and urine indicates that a person has entered ketosis. Some people enter ketosis because they wish to lose body fat. In ketosis, the body breaks down its fat stores instead of relying on carbohydrates such as glucose for energy.

• Reduce your carbohydrate intake: Ketosis occurs when a lack of carbohydrates forces the body to use fat, not glucose, as its primary energy source. A person looking to reach ketosis should reduce their carb consumption to 50 grams or less per day. However, the exact carb limit can vary from person to person.
• Increase physical activity: The more energy a person uses during the day, the more fuel they need. Exercise helps reduce the body’s stores of a form of glucose called glycogen. Usually, eating carbs restores glycogen levels. But a person on a low-carb diet is not sufficiently replenishing their glycogen stores. This encourages the body to turn to fat as a source of fuel instead.
• Fasting for short periods: Intermittent fasting can help a person reach a state of ketosis. In some controlled cases, a doctor may recommend fasting periods of 24–48 hours, but most people do not need to fast this long to reach ketosis.
• Increase healthy fat intake: Most people aiming for ketosis replace lost carbohydrates with an increase in healthy fats. Some sources include avocados, avocado oil, and fatty fish, such as salmon. While some people on the ketogenic diet add any fats to a meal, it is typically advisable to limit saturated and trans fats, such as those from fried foods.
• Test ketone levels: Testing can help a person track their progress and make tactical adjustments to their diet. They may further limit foods that cause a spike in glucose levels, for example. Simple ketone tests, such as strips and monitors, are available to purchase online.
• Check protein intake: A person following the keto diet typically eats more dietary fat than protein. While recommended amounts of protein vary, one standard recommendation is consuming about 1 gram of protein for every pound of body weight each day. People who exercise heavily might need 1.5 grams per pound. Some believe that a lower protein intake is necessary, although the evidence on this point is mixed.
• Consume more MCT oil: Medium-chain triglycerides (MCTs), which a person can purchase as oil, can help a person reach ketosis even when they eat less fat and more protein and carbs than a keto diet typically contains.

Potential health benefits of keto

The keto diet is a low-carb, high-fat diet that has been associated with several potential health benefits. Here are some of the key potential benefits:

• Weight Loss: The keto diet is well-known for its ability to promote weight loss. By reducing carbohydrate intake, the body enters a state of ketosis, where it burns fat for fuel instead of glucose. This can lead to significant weight loss, even without counting calories.
• Improved Blood Sugar Control: Keto diets can be particularly effective for managing type 2 diabetes or metabolic syndrome. By lowering insulin levels and reducing calorie intake, keto diets can help improve blood sugar control and may even lead to a reduction in diabetes medication.
• Enhanced Heart Health: Some evidence suggests that the keto diet may improve heart health by reducing cholesterol levels. A 2017 review of studies found that the keto diet led to a decrease in total cholesterol, "bad" LDL cholesterol, and triglycerides, while increasing "good" HDL cholesterol.
• Neuroprotective Effects: The ketones produced during the keto diet have been linked to neuroprotective benefits, meaning they can strengthen and protect brain and nerve cells. This may be especially beneficial for conditions such as Alzheimer's disease.
• Seizure Reduction: The keto diet has been used to reduce the frequency of epileptic seizures, particularly in children. The Epilepsy Foundation suggests that ketosis can be effective in reducing seizures, especially in those who have not responded well to other treatments.
• Improved PCOS Symptoms: Polycystic ovary syndrome (PCOS) is a hormonal disorder that can lead to various issues. A keto diet may help improve PCOS symptoms by reducing the adverse effects of a high-carbohydrate diet, such as skin problems and weight gain.
• Acne Management: The keto diet may help reduce acne symptoms by lowering carb intake and stabilising blood sugar levels, thereby improving skin health.
• Potential Cancer Treatment: Some research indicates that the keto diet may have benefits in cancer treatment and prevention. It may cause more oxidative stress in cancer cells than in normal cells, leading to their death. Additionally, by reducing blood sugar, the keto diet may lower the risk of insulin-related complications linked to certain cancers.

Potential risks of a keto diet

The keto diet is a low-carb, high-fat diet that has been linked to several health benefits, including weight loss and blood sugar control. However, it is not without its risks. Here are some potential dangers of following a keto diet:

• Nutrient deficiencies: The keto diet restricts several nutrient-dense foods, such as fruits, whole grains, and legumes. This may lead to deficiencies in vitamins and minerals such as calcium, vitamin D, magnesium, and phosphorus.
• Digestive issues and changes in gut bacteria: The keto diet's restriction of carbs can make it challenging to meet daily fiber needs, leading to digestive discomfort and constipation. Additionally, the lack of fiber-rich foods may negatively impact the beneficial bacteria in the gut, potentially affecting immunity, mental health, and inflammation.
• Kidney problems: The high intake of animal foods on the keto diet may increase the risk of kidney stones. This is because animal foods can make the blood and urine more acidic, leading to increased calcium excretion in the urine. The keto diet may also overload the kidneys, which play a crucial role in metabolizing protein.
• Liver problems: The liver has to metabolize a significant amount of fat on the keto diet, which could worsen existing liver conditions.
• Constipation: The keto diet is low in fibrous foods like grains and legumes, which can lead to constipation.
• Fuzzy thinking and mood swings: The brain functions optimally when it has sufficient sugar (glucose) from healthy carbohydrates. The low-carb nature of the keto diet may lead to confusion and irritability.
• Increased cholesterol levels: The keto diet is associated with elevated levels of "bad" LDL cholesterol, which is a risk factor for heart disease.
• Bone health: Some studies suggest that the keto diet may decrease bone strength and bone mineral density.
• Chronic diseases and early death: There is mixed evidence regarding the keto diet's impact on the risk of chronic illnesses like heart disease and cancer. Some studies indicate that low-carb diets focusing on animal foods may increase the risk of death from these diseases, while diets emphasizing vegetable sources of fats and proteins may provide benefits.

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