Madeleine Hull
The ketogenic diet, commonly known as the keto diet, is a low-carb, high-fat diet that causes weight loss and provides numerous health benefits. The diet involves consuming a very low amount of carbohydrates and replacing them with fat to help the body burn fat for energy. The standard ketogenic diet (SKD) is the most researched and recommended version, typically consisting of 70% fat, 20% protein, and only 10% carbs. The ketogenic diet has gained popularity in recent years, with many people adopting it for weight loss and to manage certain medical conditions.
| Characteristics | Values |
|---|---|
| Carbohydrates | Low |
| Fat | High |
| Protein | Moderate |
| Calories | More from fat and protein, less from carbohydrates |
| Blood sugar | Reduced |
| Insulin | Reduced |
| Ketosis | Occurs when the body runs out of fuel and breaks down protein and fat for energy |
| Weight loss | Significant |
| Health benefits | May help with epilepsy, Alzheimer's, Parkinson's, sleep disorders, heart disease, acne, and certain cancers |
| Side effects | "Keto flu" (nausea, vomiting, headache, fatigue, dizziness, insomnia, reduced exercise tolerance, constipation), bad breath, fatigue |
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What You'll Learn
Macronutrient ratios: 60% fat, 35% protein, 5% carbs
The ketogenic diet, popularly known as the keto diet, is a low-carb, high-fat diet that causes weight loss and provides numerous health benefits. The diet involves consuming a very low amount of carbohydrates and replacing them with fat to help your body burn fat for energy. The keto diet is a strict eating pattern that is high in fat, moderate in protein, and low in carbohydrates. The macronutrient ratios for the keto diet are 60% fat, 35% protein, and 5% carbohydrates.
The keto diet is a popular approach to weight loss and has gained attention for its potential therapeutic effects on various health conditions. The diet is well-known for its ability to induce ketosis, a metabolic state where the body uses fat instead of carbohydrates for energy. This shift in fuel sources occurs when carbohydrate intake is significantly reduced, limiting the body's supply of glucose, which is the primary energy source for cells. By reducing carbohydrate intake to a minimum, the body is forced to rely on fat breakdown for energy, resulting in weight loss and various health benefits.
The specific macronutrient ratio of 60% fat, 35% protein, and 5% carbs is designed to promote and maintain ketosis. By deriving 60% of calories from fat, the body is provided with a substantial amount of energy from this source, encouraging the utilisation of fat as fuel. The moderate protein intake of 35% helps preserve muscle mass and supports various bodily functions. Meanwhile, the very low carbohydrate intake of 5% restricts the body's glucose supply, ensuring that fat remains the primary energy source.
The keto diet's high-fat content has been linked to improvements in cholesterol levels, with studies showing reductions in "bad" cholesterol and increases in "good" cholesterol. This beneficial effect on cholesterol may be attributed to the diet's ability to lower insulin levels, as insulin plays a role in cholesterol production. Additionally, the keto diet's low-carb nature has been associated with improvements in skin conditions, as carbohydrates have been linked to certain skin issues.
While the keto diet has gained popularity, it is important to note that it may not be suitable for everyone. The diet can be challenging due to its restrictiveness, and it is always advisable to consult with a healthcare professional before starting any new diet, especially if you have existing health conditions.
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Ketosis: burning fat for fuel
The ketogenic diet is a low-carb, high-fat diet that causes weight loss and provides numerous health benefits. The idea is to get more calories from protein and fat and less from carbohydrates. When you eat fewer than 50 grams of carbohydrates a day, your body runs out of fuel (blood sugar) to burn, typically within 3 to 4 days. At this point, you enter a state of ketosis, where your body breaks down protein and fat for energy, resulting in weight loss.
Ketosis is a metabolic state in which your body uses fat for fuel instead of carbohydrates. It occurs when you significantly reduce your consumption of carbohydrates, limiting your body's supply of glucose (sugar), which is the main source of energy for the cells. Following a ketogenic diet is the most effective way to enter ketosis. Ketogenic diets can cause a significant reduction in blood sugar and insulin levels. Insulin is a hormone that allows the body to use or store sugar as fuel. When you consume fewer carbohydrates, your body burns through this fuel quickly, so you don't need to store it, and your body needs and makes less insulin. Lower insulin levels may help protect against certain kinds of cancer or even slow the growth of cancer cells.
Ketogenic diets are linked to raising "good" cholesterol and lowering "bad" cholesterol. This may be because lower insulin levels can prevent the body from making more cholesterol. As a result, you are less likely to have high blood pressure, hardened arteries, heart failure, and other heart conditions. Ketogenic diets have also been used to treat pediatric drug-resistant epilepsy to reduce seizure activity. The diet is prescribed when medications are ineffective and other treatments are not an option. The ketogenic diet may also help endurance athletes, such as runners and cyclists, by improving their muscle-to-fat ratio and increasing the amount of oxygen their body can use during intense exercise.
There are several versions of the ketogenic diet, and what you eat depends on the type. The standard ketogenic diet (SKD) is a very low-carb, moderate protein, and high-fat diet, typically with 70% fat, 20% protein, and only 10% carbs. The cyclical ketogenic diet (CKD) involves periods of higher-carb refeeds, such as 5 ketogenic days followed by 2 high-carb days. The targeted ketogenic diet (TKD) allows you to add carbs around workouts, and the high protein ketogenic diet is similar to the SKD but includes more protein.
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Benefits: weight loss, lower cholesterol, improved insulin sensitivity
The ketogenic diet is a low-carb, high-fat diet. It involves consuming a very low amount of carbohydrates and replacing them with fat to help the body burn fat for energy. The standard ketogenic diet typically contains 70% fat, 20% protein, and only 10% carbohydrates.
This diet has been shown to aid weight loss. Melinda R. Ring, MD, director of Northwestern Medicine Osher Center for Integrative Health, notes that "there has been anecdotal evidence of people losing weight on the ketogenic diet". She also states that "many people report initial rapid weight loss on the keto diet due to glycogen depletion and water loss". However, she cautions that "long-term fat loss depends on sustained caloric deficits and metabolic adaptation". Baljash Singh Cheema, MD, a cardiologist at Northwestern Medicine Bluhm Cardiovascular Institute, agrees that the ketogenic diet "can be effective for weight loss when used in a short time period followed by the adoption of healthier eating habits".
The ketogenic diet has also been shown to lower cholesterol. In a study of obese patients with high glucose and cholesterol levels, the level of total cholesterol decreased from week 1 to week 24. HDL cholesterol levels increased, whereas LDL cholesterol levels decreased. The level of triglycerides also decreased.
The ketogenic diet may also improve insulin sensitivity. A study showed that 6 days of a low-calorie ketogenic diet were able to decrease the intrahepatic triglyceride content of individuals with non-alcoholic fatty liver disease by 30%, and markedly improve insulin sensitivity. This was determined by decreases in fasting serum glucose and insulin, C-peptide concentrations, and HOMA-IR. Another study showed that a decrease in visceral fat mass was associated with improved insulin sensitivity.
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Downsides: keto flu, constipation, kidney issues
The ketogenic diet has gained popularity as a way to lose weight and improve health. However, it is associated with some unpleasant side effects, commonly referred to as the "keto flu." This is a collection of symptoms that occur as the body adapts to a new diet consisting of very few carbohydrates.
The keto flu includes symptoms such as nausea, constipation, headaches, fatigue, sugar cravings, and irritability. These symptoms can feel similar to the flu and may start within the first few days of cutting back on carbs. They typically last for a few days to weeks, but in some cases, they can persist for longer. It is important to consult a doctor if symptoms, especially nausea, are prolonged.
To reduce the symptoms of keto flu, it is recommended to stay hydrated, replace lost electrolytes, get enough rest, and ensure proper intake of fat and carbohydrates. Adequate water intake is crucial, as dehydration is a common side effect of the keto diet due to the elimination of glycogen, which holds water, from the bloodstream. Additionally, the keto diet restricts many foods high in potassium, so including potassium-rich, keto-friendly foods like leafy greens and avocados can help maintain electrolyte balance.
The keto diet has also been linked to an increased risk of kidney issues. As insulin levels decrease during the diet, the kidneys release excess sodium and electrolytes, which can lead to dehydration and stress the kidneys. This may contribute to the formation of kidney stones, a well-documented side effect of the keto diet. People with kidney disease or a history of disordered eating should avoid the keto diet.
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Variations: cyclical, targeted, high-protein, standard
The ketogenic diet (keto) is a low-carb, high-fat diet that causes weight loss and provides numerous health benefits. There are several variations of the keto diet, including the cyclical, targeted, high-protein, and standard ketogenic diets.
Cyclical Ketogenic Diet (CKD)
The cyclical ketogenic diet is a variation of the standard ketogenic diet. It involves adhering to a standard ketogenic diet protocol for 5–6 days per week, followed by 1–2 days of higher carb consumption. These higher-carb days are often referred to as “refeeding days,” as they replenish the body’s depleted glucose reserves. The cyclical ketogenic diet is popular among those seeking muscle growth and improved exercise performance.
Targeted Ketogenic Diet (TKD)
The targeted ketogenic diet is a standard keto diet that is supplemented with carbohydrate intake around workout times. The TKD is meant to improve exercise performance for high-intensity workouts or extended periods of activity. It is a compromise between the standard and cyclical ketogenic diets, allowing individuals to increase net carb intake to promote high-intensity exercise performance while remaining in nutritional ketosis.
High-Protein Ketogenic Diet
The high-protein ketogenic diet is similar to the standard ketogenic diet but includes more protein. The ratio is typically 60% fat, 35% protein, and 5% carbs. The standard and high-protein ketogenic diets have been studied more extensively than the cyclical or targeted ketogenic diets.
Standard Ketogenic Diet (SKD)
The standard ketogenic diet is the most researched and recommended version of the keto diet. It is a very low-carb, moderate-protein, and high-fat diet, typically containing 70% fat, 20% protein, and only 10% carbs. To enter ketosis, a metabolic state in which the body uses fat for fuel instead of carbs, individuals on the standard ketogenic diet limit their carb consumption to around 20 to 50 grams per day and fill up on healthy fats, such as meat, fish, eggs, nuts, and oils.
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Frequently asked questions
A ketogenic diet, also known as a keto diet, is a low-carb, high-fat diet that causes weight loss and provides numerous health benefits.
The components of a ketogenic diet are high fat, moderate protein, and low carbohydrates. The ratio is often 60% fat, 35% protein, and 5% carbohydrates.
Some examples of low-carb foods include low-sugar vegetables, and foods with fewer added sugars such as pastries and white bread.
The health benefits of a ketogenic diet include weight loss, lowering the risk for certain diseases, and improving insulin sensitivity. It may also help manage certain medical conditions such as epilepsy, Alzheimer's disease, and Parkinson's disease.
Some short-term side effects of a ketogenic diet, known as the "keto flu," include nausea, vomiting, headache, fatigue, dizziness, insomnia, reduced exercise tolerance, and constipation.
