Keto Diet: Understanding The Basics Of This High-Fat Eating Plan

The keto diet is a low-carb, high-fat diet that has been demonstrated in many studies to be effective for weight loss and certain health conditions. 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 it becomes incredibly efficient at burning fat for energy. The keto diet has been shown to provide several benefits, such as weight loss, reversal of type 2 diabetes, and improved metabolic health. However, there are some potential risks and side effects associated with the keto diet, including kidney stones and vitamin and mineral deficiencies. It is also not suitable for everyone and should be done under medical supervision.

What to eat and what to avoid

The keto diet is a low-carb, high-fat diet that can be effective for weight loss and certain health conditions. The idea is to get more calories from protein and fat and fewer from carbohydrates. Here's a detailed breakdown of what to eat and what to avoid on a keto diet:

Foods to Eat:

• Meat: Red meat, beef, pork, lamb, chicken, and turkey are good options.
• Fatty Fish: Salmon, trout, tuna, and mackerel are excellent choices.
• Eggs: Pastured or omega-3 whole eggs are ideal.
• Natural Fats: Butter, olive oil, avocados, and healthy oils like avocado oil are perfect.
• Low-carb Vegetables: Leafy greens, broccoli, cauliflower, tomatoes, and eggplant are great options.
• Dairy: Cheese, cream, and Greek yogurt in moderation.
• Nuts and Seeds: Almonds, walnuts, flaxseeds, pumpkin seeds, and chia seeds.

Foods to Avoid:

• Sugary Foods: Soda, fruit juice, cakes, ice cream, candy, and sweets.
• Starchy Foods: Bread, tortillas, muffins, bagels, pancakes, and pastries.
• Grains: Wheat-based products, rice, pasta, and cereal.
• Most Fruits: Especially those high in carbs like bananas. Berries in small portions are allowed.
• Legumes: Peas, beans, lentils, and chickpeas.
• Root Vegetables: Potatoes, sweet potatoes, carrots, and parsnips.
• Alcohol: Beer, wine, liquor, and mixed drinks.
• High-sugar Drinks: Fruit juice and sugary sodas.
• Unhealthy Fats: Processed vegetable oils, mayonnaise, and margarine.
• Low-fat or Diet Products: Low-fat mayonnaise, salad dressings, and condiments.

How it helps with weight loss

A keto diet is a low-carb, high-fat diet. It can be effective for weight loss and certain health conditions, as demonstrated in many studies.

On a keto diet, you cut back significantly on carbohydrates, also known as carbs, in order to burn fat for fuel. This can put your body into a metabolic state called ketosis. In this state, your liver turns fat into small energy molecules called ketones, which your brain and other organs can use for energy. Eating a keto diet lowers insulin levels, often dramatically, and naturally reduces calorie intake, which can help you access your body fat stores for energy.

• It lowers insulin levels, which can help you access your body fat stores more easily.
• It helps people eat less, as a result of feeling more satisfied.
• It may help people burn more calories, although this hasn't been widely studied.
• Very low-carb diets may have a weight-loss edge over diets with more modest carb reduction.
• It may be particularly effective for people with type 2 diabetes, as it can help reduce blood sugar so much that insulin and other diabetes medications may need to be reduced or, in some cases, discontinued.
• It may improve metabolic health and blood pressure. In studies, when people with metabolic syndrome follow a keto diet, they typically lose weight and many of their health markers improve.
• It may help reduce or even reverse non-alcoholic fatty liver disease (NAFLD). Consuming a lot of refined carbs or sugar can be especially problematic, and insulin resistance and high insulin levels are known to drive excessive storage of liver fat.
• It may help with polycystic ovary syndrome (PCOS), as it lowers both the amount of insulin produced and the amount needed.

In summary, a keto diet can be an effective tool for weight loss, particularly for those with type 2 diabetes or metabolic syndrome. However, it should be noted that it is typically recommended as a short-term dietary change and may have some potential side effects.

How it helps with type 2 diabetes

The keto diet may be beneficial for people with type 2 diabetes. The diet is high in fat, moderate in protein, and very low in carbohydrates. It can help manage blood sugar and reduce the need for insulin. The diet's lower intake of carbohydrates may help minimize large fluctuations in blood sugar, positively impacting several clinical markers of blood sugar control.

The keto diet can also lead to a reduced dependency on anti-diabetic medication, lower blood pressure, improved insulin sensitivity, and improved feelings of fullness.

However, the keto diet is not recommended for everyone. It can be challenging to follow long-term due to its restrictive nature, and it may not be suitable for those with certain medical conditions, such as disorders of fat metabolism or a history of eating disorders.

Additionally, there is a lack of long-term evidence regarding the safety and effectiveness of the keto diet for type 2 diabetes. Some studies have shown that the keto diet can improve blood sugar control and aid weight loss for up to 12 months, but the dropout rate in these studies was high, at 54%.

Overall, the keto diet may be a possible blood sugar management option for some people with type 2 diabetes, but more long-term studies are needed to fully understand its benefits and risks.

How it helps with other health conditions

The keto diet has been shown to have many health benefits, and is particularly useful for losing excess body fat without hunger, and for improving type 2 diabetes or metabolic syndrome.

Heart Disease

The keto diet can help improve risk factors like body fat, HDL (good) cholesterol levels, blood pressure, and blood sugar. It is also associated with an increase in "bad" LDL cholesterol, which is linked to heart disease. However, research suggests that a keto diet can lower markers of inflammation, which is associated with a decreased risk of heart disease.

Cancer

The keto diet is currently being explored as an additional treatment for cancer, as it may help slow tumour growth. The diet may also help protect against certain kinds of cancer, as it lowers insulin levels. Lower insulin levels may also slow the growth of cancer cells.

Alzheimer's Disease

The keto diet may help reduce symptoms of Alzheimer's disease and slow its progression. The diet can help regulate brain metabolism, mitochondrial homeostasis, and inflammation in Alzheimer's disease by increasing mitochondrial function and reducing oxidative stress.

Epilepsy

The keto diet has been used to treat epilepsy since the 1920s, and has been shown to cause significant reductions in seizures in epileptic children.

Parkinson's Disease

The keto diet has been shown to improve symptoms of Parkinson's disease, although more research is needed.

Polycystic Ovary Syndrome (PCOS)

The keto diet can help reduce insulin levels, which may play a key role in PCOS. A low-carbohydrate diet may also decrease glycemia, fasting serum insulin, and testosterone and increase insulin sensitivity.

Brain Injuries

Some research suggests that the keto diet could improve outcomes of traumatic brain injuries. The diet may help protect brain cells from damage.

Nonalcoholic Fatty Liver Disease (NAFLD)

A keto diet may help reduce or even reverse NAFLD. The diet induces a shift in the gut microbiome, resulting in increased folate production and reduced inflammation and oxidative stress.

Irritable Bowel Syndrome (IBS)

The keto diet may help improve IBS, although there is less high-quality research on this.

Other Nervous System Disorders

The keto diet may also help with other nervous system disorders, including sleep disorders and Alzheimer's disease.

Potential risks and side effects

The keto diet is a low-carb, high-fat diet that has been linked to several health benefits, including weight loss, improved insulin sensitivity, and reduced risk of certain diseases. However, there are also potential risks and side effects associated with this diet that should be carefully considered. Here are some of the possible risks and side effects of the keto diet:

• Keto Flu: At the beginning of the keto diet, some people may experience flu-like symptoms such as headaches, dizziness, fatigue, nausea, and constipation. These symptoms are often referred to as "keto flu" and are due in part to dehydration and electrolyte imbalances as the body adjusts to ketosis.
• Kidney Stress: The keto diet's high animal food content, such as eggs, meat, and cheese, can increase the risk of kidney stones. This is because a high intake of animal products can make your blood and urine more acidic, leading to increased calcium excretion in urine. The keto diet may also be unsafe for individuals with chronic kidney disease (CKD) as it can worsen the progression of the condition.
• Digestive Issues and Gut Bacteria Changes: The keto diet restricts carbohydrates, making it challenging to meet daily fiber needs. This can lead to digestive discomfort and constipation. Additionally, a low-carb, low-fiber diet may negatively impact gut health and the diversity of beneficial bacteria in the gut.
• Nutrient Deficiencies: The keto diet restricts several nutrient-dense foods, including fruits, whole grains, and legumes. As a result, it may not provide sufficient amounts of certain vitamins and minerals, such as calcium, vitamin D, magnesium, and phosphorus. Over time, this can lead to nutrient deficiencies.
• Low Blood Sugar: While the keto diet can help manage blood sugar levels in people with diabetes, it may also increase the risk of hypoglycemic episodes, especially in individuals with type 1 diabetes. Hypoglycemia is marked by symptoms like confusion, shakiness, fatigue, and sweating, and if left untreated, it can lead to coma and death.
• Bone Health: The keto diet has been associated with impaired bone health in several animal studies. It may lead to decreased bone mineral density and trigger bone breakdown over time. However, more extensive research is needed to confirm these findings.
• Chronic Diseases and Early Death: The long-term effects of the keto diet on the risk of chronic illnesses, such as heart disease and cancer, are not yet fully understood. Some evidence suggests that keto diets high in animal-based fats and proteins may lead to poor health outcomes, while diets emphasizing vegetable sources of fats and proteins may provide benefits. More research is needed to establish a definitive link.
• Other Potential Risks: The keto diet may also be associated with other risks, such as micronutrient deficiencies, liver problems, fuzzy thinking, and mood swings. Additionally, the high saturated fat content of the keto diet has been linked to an increased risk of heart disease.

Frequently asked questions