Brenda Khan
The ketogenic diet, or 'keto' diet, is a high-fat, low-carbohydrate, and moderate-protein eating plan that has been used for centuries to treat specific medical conditions. The diet typically consists of 70% to 80% fat, 10% to 20% protein, and 5% to 10% carbohydrates. The aim is to shift the body's metabolism away from carbohydrates and towards fat and ketones, which are produced from stored fat. This metabolic state is called ketosis, and it occurs when the body's glucose supply is limited, causing it to break down stored fat for energy. The keto diet has been shown to promote weight loss and improve health, including lower risks for certain diseases such as cancer, epilepsy, and Alzheimer's disease.
| Characteristics | Values |
|---|---|
| Carbohydrates | Very low amount |
| Fats | High amount |
| Proteins | Moderate amount |
| Calories | 70-80% from fat, 10-20% from protein, 5-10% from carbohydrates |
| Weight loss | Due to decrease in appetite-stimulating hormones, satiating effect of high-fat content, hunger-reducing role of ketone bodies, increased calorie expenditure, and promotion of fat loss |
| Health benefits | Lower risk of heart disease, high blood pressure, cancer, Alzheimer's disease, and polycystic ovary syndrome (PCOS) |
| Health risks | Keto flu, constipation, ketoacidosis |
| Food | Meat, fish, eggs, nuts, cheese, oils, vegetables, other plant-based foods |
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What You'll Learn
Standard Ketogenic Diet (SKD)
The Standard Ketogenic Diet (SKD) is a very low-carbohydrate, moderate-protein, and high-fat diet. It typically consists of 70% fat, 20% protein, and only 10% carbohydrates. This means limiting carbohydrate consumption to around 20 to 50 grams per day and filling up on fats, such as meat, fish, eggs, nuts, and healthy oils. It is important to moderate protein consumption as well, as too much protein can be converted into glucose, which may slow the transition into ketosis.
The keto diet was originally used as a tool for treating neurological diseases such as epilepsy. In recent years, it has been used as a way of losing weight. The keto diet focuses on eating extremely low amounts of carbohydrates, moderate protein, and very high fat. This shift's the body's metabolism away from carbohydrates and towards fat and ketones. When you don't eat carbohydrates, the liver breaks down fat stores to produce energy in the form of molecules called ketones. This state is called ketosis, where the body uses fat for fuel instead of carbohydrates.
The keto diet has been shown to have many health benefits, including lowering the risk for certain diseases such as diabetes, cancer, and Alzheimer's disease. It has also been shown to help with weight loss, as fatty foods take longer to break down in the body, leading to reduced hunger and a lower calorie intake. However, there are also some negative side effects to the keto diet, including short-term health risks such as flu-like symptoms, called the keto flu, as well as constipation.
The SKD is the most researched and most recommended version of the keto diet. It is important to discuss any diet plan with a healthcare provider before starting, as there may be a need to adapt pre-existing medications.
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High-protein Ketogenic Diet
The ketogenic diet, or keto, is a low-carb, high-fat diet that has been used for centuries to treat specific medical conditions. In the 19th century, it was used to help control diabetes. More recently, it has been used to treat epilepsy, heart disease, high blood pressure, cancer, Alzheimer's disease and polycystic ovary syndrome (PCOS).
The keto diet typically limits carbs to 20-50 grams per day and is made up of 70-80% fat, 5-10% carbs, and 10-20% protein. The standard ketogenic diet (SKD) is a very low-carb, moderate-protein, and high-fat diet, with 20% protein, 70% fat, and only 10% carbs.
The high-protein ketogenic diet is similar to the SKD but incorporates more protein. This diet includes 35% protein, 60% fat, and 5% carbs. It's important to note that only the SKD and high-protein ketogenic diets have been extensively studied.
On a keto diet, followers may consume a variety of animal proteins, dairy, vegetables, other plant-based foods, and fats and oils. Meat and poultry are staple foods, as they contain no carbs and are rich in B vitamins and minerals. They are also a great source of high-quality protein, which may help preserve muscle mass. Other animal proteins such as eggs, beef, pork, and seafood are also low in carbs and appropriate for the keto diet.
High-protein, low-carb diets may have several physical and cognitive benefits, including weight loss and improved body composition. Research shows that increasing protein intake while cutting calories can maintain muscle mass and promote fat loss. However, some experts have raised concerns about the potential risks of these diets, including high cholesterol, kidney problems, and osteoporosis.
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Ketogenic diet and weight loss
The ketogenic diet, or keto, is a low-carb, high-fat diet that has been used for weight loss and to treat specific medical conditions. The diet typically limits carbohydrates to 20-50 grams per day and encourages the consumption of high-fat, low-carbohydrate foods such as meat, fish, eggs, nuts, healthy oils, and dairy. The reduction in carbohydrates puts the body into a metabolic state called ketosis, where it uses stored body fat as a source of energy instead of glucose from carbohydrates. This shift in metabolism can lead to weight loss as the body breaks down fat and reduces calorie intake by eliminating certain food groups.
The keto diet was originally used to treat epilepsy and has been studied for its potential benefits in treating other neurological conditions, cancer, diabetes, polycystic ovary syndrome, and Alzheimer's disease. In recent years, it has gained popularity as a weight-loss strategy, with many people reporting successful results. However, it's important to note that the keto diet may not be suitable for everyone, and it is always recommended to consult with a healthcare professional before starting any new diet plan.
There are several different versions of the ketogenic diet, with varying ratios of fat, protein, and carbohydrates. The standard ketogenic diet (SKD) is the most researched and recommended version, typically consisting of 70% fat, 20% protein, and only 10% carbohydrates. Other variations include the cyclical ketogenic diet (CKD), which involves periods of higher carbohydrate intake, and the targeted ketogenic diet (TKD), which allows for carbohydrate consumption around workouts.
The high-fat content of the keto diet is often associated with decreased food cravings and a reduction in appetite-stimulating hormones such as insulin and ghrelin. This can lead to a decrease in overall calorie intake, contributing to weight loss. Additionally, the ketogenic diet may promote fat loss versus lean body mass due to decreased insulin levels and increased calorie expenditure during the metabolic conversion of fat and protein to glucose.
While the keto diet has shown promising results for weight loss, it is important to carefully plan and strictly comply with the diet to ensure effectiveness and avoid potential negative side effects. Some people may experience short-term health risks, such as flu-like symptoms, headaches, dry mouth, low blood sugar, fatigue, nausea, and constipation. It is always advisable to consult with a healthcare professional to determine if the keto diet is right for you and to ensure you are getting the proper balance of nutrients.
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Ketogenic diet and health
The ketogenic diet, popularly known as the keto diet, is a low-carbohydrate, high-fat, and moderate-protein eating plan. The diet aims to shift the body's metabolism from burning glucose from carbohydrates to burning stored body fat as a source of energy, a metabolic state known as ketosis. Ketosis is achieved by drastically reducing carbohydrate intake and replacing it with fat and moderate amounts of protein. Typically, 70% to 80% of calories in the keto diet come from fat, with only 10% to 20% from carbohydrates and the rest from protein. The standard ketogenic diet (SKD) is the most researched and recommended version, consisting of 70% fat, 20% protein, and 10% carbohydrates. Other variations include the cyclical ketogenic diet (CKD), which involves periods of higher carbohydrate intake, and the targeted ketogenic diet (TKD), which allows for carbohydrates around workouts.
The keto diet has gained popularity due to its potential benefits for weight loss and blood sugar control. The diet's high-fat content leads to a satiating effect, reducing food cravings and decreasing appetite-stimulating hormones such as insulin and ghrelin. Additionally, the presence of ketone bodies in the blood during ketosis may directly reduce hunger. The keto diet may also increase calorie expenditure due to the metabolic effects of converting fat and protein to glucose.
The keto diet has been studied for its potential health benefits beyond weight loss. It has been traditionally used to treat epilepsy, especially in children with drug-resistant seizures. More recently, the diet has been explored for its potential benefits in managing or treating various health conditions, including heart disease, high blood pressure, cancer, Alzheimer's disease, polycystic ovary syndrome (PCOS), diabetes, and neurological diseases.
However, it is important to note that the keto diet may also have some negative side effects. In the short term, individuals may experience the "keto flu," with symptoms such as headaches, dry mouth, low blood sugar, fatigue, and nausea. Additionally, reducing high-fiber foods can increase the risk of constipation. In the long term, excessive ketone bodies in the blood can lead to a dangerous condition called ketoacidosis, which requires medical attention. Therefore, it is recommended to discuss any diet plan with a healthcare provider before starting.
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Cyclical Ketogenic Diet (CKD)
The Cyclical Ketogenic Diet (CKD) 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 referred to as "refeeding days", as they replenish the body's depleted glucose reserves. During the refeeding phase, the goal is to increase the number of carbs, but carb quality also matters—it is recommended to opt for whole food carbs like fruits, sweet potatoes, and other starchy vegetables, while skipping packaged, refined carbs.
The cyclical keto diet is a form of carb cycling, involving periods of higher-carb refeeds. During the standard ketogenic days, it is recommended to consume 20-50 grams of carbs per day, with healthy fats delivering approximately 65-90% of total calorie intake, and proteins making up around 10-30% of total calories. On the other hand, during the refeeding days, carbs should comprise 60-70% of total calories, protein should account for 15-20%, and fats should deliver just 5-10%.
The cyclical keto diet is popular among athletes as it is believed to enhance exercise performance and boost strength and muscle growth. It is also a good option for those who are tired of the strict carb limits of the standard keto diet. However, it is important to note that there is limited research on the cyclical keto diet, and it is always recommended to consult a healthcare provider before starting any new diet plan.
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Frequently asked questions
The keto diet, or the ketogenic diet, is a low-carb, high-fat diet. It involves eating a very low amount of carbohydrates and replacing them with fat to help your body burn fat for energy.
The keto diet includes animal proteins, dairy, vegetables, other plant-based foods, and fats and oils. Meat, fish, eggs, nuts, and healthy oils are recommended. Starchy vegetables like corn, potatoes, sweet potatoes, and beets should be limited.
The keto diet can help with weight loss and has been linked to lower insulin levels and improved health conditions for people with heart disease, high blood pressure, cancer, Alzheimer’s disease, and polycystic ovary syndrome (PCOS).
