Keto Diet Basics: Weight Loss And Health Benefits

The ketogenic diet, or keto, is a high-fat, moderate-protein, low-carbohydrate diet that has been used for centuries to treat specific medical conditions. In the 1920s, doctors recommended it to help with conditions like epilepsy and diabetes. Today, some people use the keto diet to lose weight. The goal is to swap out glucose calories with fat. In a typical keto diet, fat makes up anywhere from 60% to 80% of daily calories, proteins make up 15% to 20%, and carbs are restricted to no more than 50 grams. This makes it a restrictive diet.

Ketogenic diet and weight loss

The ketogenic diet, or keto for short, is a high-fat, moderate-protein, low-carbohydrate diet that has gained popularity in recent years as a weight loss method. The diet involves drastically reducing carbohydrate consumption and replacing it with fat, which forces the body to use fat as its primary fuel source instead of carbohydrates. This process is called 'ketosis'.

On a keto diet, you consume too few carbs to meet your body's energy needs, so your body turns to burning stored body fat for fuel. When your body burns body fat for fuel, it produces ketones, substances made in your liver. If you follow the diet strictly, your body will reach ketosis in about 4 days.

Types of keto diet

There are several types of keto diet, each focusing on slight changes in the proportion of fat, protein, and carbs in your daily diet. The most common types are the Standard Ketogenic Diet (SKD) and the High-Protein Ketogenic Diet (HPKD). The SKD typically contains 70% fat, 20% protein, and only 10% carbs, while the HPKD allows for more protein, with a ratio of 60% fat, 35% protein, and 5% carbs.

Studies show that those who follow the keto diet are more likely to lose weight within the first 3 to 6 months than those on a more balanced diet. However, because the keto diet calls for drastic changes in your daily diet, it's best to consult a doctor or nutritionist before starting.

Research suggests that the keto diet can lead to rapid weight loss, partly due to water loss but also some fat loss. In one older study, people on a keto diet lost 2.2 times more weight than those on a low-calorie, low-fat diet. Another 2007 study found that a low-carb group lost three times more weight than a low-fat group over 3 months.

Potential risks and side effects

While the keto diet can help some people lose weight, it is not suitable for everyone and may be harmful if followed incorrectly or without proper supervision. It can also be challenging to maintain due to the extreme carbohydrate restriction, with potential side effects including hunger, fatigue, low mood, irritability, constipation, headaches, and brain fog. This is often referred to as 'keto flu'.

The keto diet may also increase the risk of certain health issues, including kidney stones, osteoporosis, and high blood levels of uric acid (a risk factor for gout). It can also lead to nutrient deficiencies, digestive issues, and increased cholesterol.

The ketogenic diet is an effective weight loss method for some people, but it is important to consult a healthcare professional before starting and to monitor any biochemical changes. It is also crucial to ensure adequate intake of fibre-rich foods and to be mindful of potential side effects.

Ketogenic diet and metabolic syndrome

The ketogenic diet, or keto, is a low-carb, fat-rich eating plan that has been used for centuries to treat specific medical conditions. In the 1920s, doctors recommended it to help with conditions like epilepsy and diabetes. Today, some people use the keto diet to lose weight.

Metabolic syndrome is a medical term for a group of health symptoms or markers related to insulin resistance in the body. It is also called Syndrome X, a term coined by the researcher who first identified and described the condition, Gerald Reaven. Having MetS indicates an increased risk of developing diabetes, cardiovascular disease, and other health disturbances. Insulin resistance is a condition in which chronically high levels of blood sugar and insulin have caused the body's mechanism for regulating insulin and blood glucose to fail. If left untreated, being insulin resistant usually leads to MetS, prediabetes, and possibly a diagnosis of type 2 diabetes.

Obesity and metabolic diseases are major health problems worldwide. In 2016, obesity affected 13% of adults globally. Obesity is a risk factor for metabolic syndrome, a cluster of metabolic abnormalities, including type 2 diabetes, high blood pressure, high waist-to-hip ratio, and low HDL (good) cholesterol. To combat this, many diets have emerged, including the ketogenic diet, in which a person consumes a very limited amount of carbohydrates.

A ketogenic diet has been shown to improve a range of health markers in adults with metabolic syndrome. It is very low in carbs, high in fat, and effective in lowering insulin levels, which in turn prompts the body to break down body fat into ketones. The signs of metabolic syndrome include a large waist size, high blood pressure, high triglyceride levels, low HDL levels, and elevated blood sugar levels.

A study conducted by researchers at Bethel University, Minnesota, USA, compared the health of three groups of adults diagnosed with metabolic syndrome. One group followed the ketogenic diet without exercise, a second group followed the standard American diet and did not exercise, and a third group followed the standard American diet plus 30 minutes or more of exercise for three to five days per week. The findings showed that the ketogenic diet without exercise was much more effective than the other groups at achieving weight loss, lowering body fat percentage, and decreasing HbA1c (a long-term measure of blood glucose control). It is significant that even without exercise, the ketogenic diet was more effective than a standard diet with exercise.

The ideal diet for weight loss and treatment of metabolic syndrome has yet to be determined, but presenting metabolism in the context of questions raised by the Atkins regimen prepares future physicians for critical analysis of clinical and basic metabolic information. The metabolic effects of low-carbohydrate diets, such as the Atkins diet, have been incorporated into the first-year medical school curriculum to teach nutrition and metabolism.

The ketogenic diet is an effective weight loss diet that is well-supported by evidence. It is very filling and usually does not require calorie counting. There is evidence that ketogenic diets can help with weight loss, and they may help you lose fat, preserve muscle mass, and improve many markers of disease. Some studies have suggested that a ketogenic diet may be more effective than a low-fat diet for weight loss, even when matching total calorie intake.

Ketogenic diets can improve many aspects of metabolic syndrome, a major risk factor for obesity, type 2 diabetes, and heart disease. Metabolic syndrome describes five common risk factors for these conditions:

• High waist-to-hip ratio (excess belly fat)
• High levels of LDL (bad) cholesterol
• Low levels of HDL (good) cholesterol
• High blood sugar levels
• High blood pressure

Many of these risk factors can be improved or even eliminated with nutritional and lifestyle changes. Ketogenic diets are extremely effective for lowering insulin levels, especially for people with type 2 diabetes or prediabetes. One older study found that after only 2 weeks on a ketogenic diet, insulin sensitivity improved by 75% and blood sugar dropped from 7.5 mmol/l to 6.2 mmol/l.

In summary, a ketogenic diet can be an effective tool for weight loss and improving metabolic health in people with metabolic syndrome. However, it may not be suitable for everyone, and more research is needed to determine the long-term effects of the diet.

Ketogenic diet and diabetes

The ketogenic diet has been used to help control diabetes since the 19th century, and was introduced as a treatment for epilepsy in 1920. The diet has also been tested and used in closely monitored settings for cancer, diabetes, polycystic ovary syndrome, and Alzheimer’s disease.

The keto diet is a low-carbohydrate, fat-rich eating plan. It is distinctive for its exceptionally high-fat content, typically 70% to 80%, though with only a moderate intake of protein. The diet generally restricts total carbohydrate intake to less than 50 grams a day, and can be as low as 20 grams a day.

The keto diet works by depriving the body of glucose, the main source of energy for all cells in the body, which is obtained by eating carbs. When the body is deprived of glucose, an alternative fuel called ketones is produced from stored fat. This state is known as ketosis.

The ketogenic diet may improve blood glucose (sugar) levels while also reducing the need for insulin. However, there are possible risks associated with the diet, and it is important to discuss it with your doctor before making any drastic dietary changes.

The keto diet is generally not suitable for people with disorders of fat metabolism, carnitine deficiency, or pyruvate kinase deficiency. There may also be some negative effects, such as "keto flu," which includes symptoms like poor energy, increased hunger, sleep issues, nausea, and digestive discomfort.

There is also a risk of dehydration, so it is important to drink plenty of fluids while following this diet. In addition, the keto diet may not be the best option for elite athletes, those wishing to build muscle, or vegetarians or vegans.

The keto diet has been shown to be effective for weight loss and improving metabolic health. It may be beneficial for people with obesity or a higher chance of developing metabolic syndrome, but it is not suitable for everyone. It is important to consult with a doctor and dietitian before starting the keto diet to ensure it is safe and suitable for you.

Ketogenic diet and gut health

The ketogenic diet is a high-fat, moderate-protein, low-carbohydrate diet that has been used for centuries to treat specific medical conditions. In the 1920s, it was used to help control diabetes and treat epilepsy in children. Today, it is a popular weight-loss strategy, with many studies showing that those who follow the low-carb keto diet are more likely to lose weight within the first 3 to 6 months than they would if they followed a more balanced diet.

The keto diet can also be used to help with conditions like cognitive and memory improvement, cancer, and psychiatric disorders. It has been highly effective for certain conditions, especially type 2 diabetes. One study showed that the keto diet reversed diabetes in about 60% of the participants.

The keto diet has been shown to have an impact on gut health, but the results are mixed. Some studies indicate that the keto diet may harm your digestion by being lower in fiber and altering your gut microbiome. The keto diet eliminates high-carb foods like fruits, starchy vegetables, grains, and legumes, which are also high in fiber, an essential nutrient for digestion. Insufficient fiber intake could increase your risk of constipation.

However, other studies suggest that the keto diet could benefit digestive health by reducing inflammation and helping treat conditions like Crohn's disease and ulcerative colitis. A study in 13 people found that a very-low-carb diet improved multiple symptoms of irritable bowel syndrome (IBS).

The keto diet may also lead to reductions in appetite and food intake, which is important when applying the research to a real-life setting. It can be an effective weight-loss diet that is well-supported by evidence. It is very filling and usually does not require calorie counting.

However, it is important to note that the keto diet can be challenging to maintain, and there may be negative side effects of a long-term ketogenic diet, including an increased risk of kidney stones and osteoporosis. There is also a risk of dehydration, so it is important to drink plenty of fluids, especially water, while following this diet.

Overall, the ketogenic diet can provide amazing results if you stick to it, but it may not be the best option for everyone. It is recommended to consult with a physician and a dietitian to closely monitor any biochemical changes and create a meal plan that is tailored to one's existing health conditions and to prevent nutritional deficiencies or other health complications.

Ketogenic diet and nutrient deficiencies

The ketogenic, or keto, diet is a low-carb, fat-rich eating plan that has been used for centuries to treat specific medical conditions. In the 1920s, doctors recommended it to help with conditions like epilepsy and diabetes. Today, some people use the keto diet to lose weight.

The keto diet is a high-fat, moderate-protein, low-carbohydrate diet. In a typical keto diet, your nutrition centres on fatty foods, which make up around 60% to 80% of your daily calories. Proteins make up 15% to 20%, and carbs are restricted to no more than 50 grams.

The keto diet can be restrictive, and it may be harmful if followed incorrectly or without proper supervision. It is important to get your cholesterol checked regularly, as the keto diet may decrease or increase cholesterol depending on the individual. The low-carb part of the diet may also lead to what is commonly known as the "keto flu", which includes symptoms such as stomach aches, diarrhoea or constipation, trouble sleeping, and poor focus and concentration.

The keto diet can also lead to nutrient deficiencies. A study comparing the Atkins, DASH, Mediterranean, and South Beach diets showed that none were able to meet the minimum daily intake level considered sufficient for the 27 essential nutrients normally included in all multivitamins. Six of the 27 key vitamins and nutrients studied were found to be extremely low or non-existent in the diets: vitamin B7 (biotin), vitamin A, vitamin D, vitamin E, chromium, iodine, selenium, magnesium, and molybdenum.

Other potential nutrient deficiencies that can occur with the keto diet include folate (B9), selenium, choline, vitamins A, E, and D, chromium, iodine, magnesium, and molybdenum.

To avoid nutrient deficiencies while on the keto diet, it is important to include a variety of nutrient-dense foods in your diet, such as leafy green vegetables, nuts, seeds, and grass-fed, pastured meat, poultry, and wild-caught fish.

Frequently asked questions