Jeffrey Salazar
The ketogenic (keto) diet is a high-fat, moderate protein, and low-carbohydrate diet. Typically, the body uses carbohydrates as its primary source of energy, but the keto diet restricts carbohydrates to 50 grams per day or fewer. With reduced carbohydrate intake, the body is forced to use fat as its primary source of fuel instead of glucose from carbohydrates. This process puts the body in a state of ketosis, meaning the blood has a high level of ketones, hence the name keto diet. The keto diet has gained popularity due to its weight loss claims, but it can be challenging to follow long-term due to its restrictive nature. The Mayo Clinic Diet offers a healthier version of the ketogenic diet called the Healthy Keto meal plan, which focuses on consuming healthy fats and nutrient-rich foods while still maintaining a low-carbohydrate approach.
| Characteristics | Values |
|---|---|
| Carbohydrate intake | Less than 50 grams per day |
| Calorie counting | Not required |
| Fat intake | High |
| Protein intake | Moderate |
| Health benefits | Weight loss, improved health, lower risk of certain diseases, blood sugar management |
| Health risks | Keto flu, constipation, nutrient deficiencies, heart disease, other chronic diseases |
| Sustainability | Restrictive, hard to sustain long-term |
| Meal plan options | Original, Simple, Mediterranean, Higher Protein, Vegetarian, Gluten-free |
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What You'll Learn
What can you eat?
A ketogenic diet is a very high-fat, low-carb diet that includes adequate protein. The goal of a ketogenic diet is to force your body into a metabolic state called ketosis. During ketosis, your body burns fat for energy instead of carbohydrates.
When following a ketogenic diet, you can eat:
- Seafood: Fatty fish like salmon, trout, and tuna are encouraged, as are shellfish. These provide healthy omega-3 fats, high-quality protein, and important vitamins and minerals.
- Low-carb vegetables: Veggies that are high in fibre but low in carbs, such as broccoli, cauliflower, spinach, kale, Brussels sprouts, and Swiss chard, are recommended.
- Cheese: All types of cheese are allowed, preferably full-fat. Examples include cheddar, blue, mozzarella, and cream cheese.
- Avocados: Avocados are healthy fats and are a staple of the ketogenic diet. They are high in fibre and several important nutrients, including potassium.
- Meat and poultry: These foods provide high-quality protein and important vitamins and minerals. Choose fattier cuts for added health benefits.
- Eggs: Rich in protein and important fats, eggs are a staple on the ketogenic diet.
- Coconut oil: This oil is rich in MCTs, which can boost ketone production. Use it in cooking, especially at high temperatures.
- Greek yoghurt and cottage cheese: These are high-protein foods that also contain important nutrients like calcium. Opt for full-fat varieties.
- Olive oil: This healthy fat is a staple in the ketogenic diet and is ideal for salad dressings and healthy fat addition.
- Nuts and seeds: These are good sources of healthy fats, fibre, and protein. Examples include almonds, walnuts, pumpkin seeds, and chia seeds.
- Butter and cream: These are good sources of healthy fats and can be used to add flavour to meals.
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Benefits and risks
The ketogenic (or keto) diet is a high-fat, moderate-protein, and low-carbohydrate diet. Typically, the body uses carbohydrates as its primary energy source. However, the keto diet restricts carbohydrates, forcing the body to use fat as its primary fuel instead. This process puts the body in a state of ketosis, characterised by high levels of ketones in the blood.
Benefits
The keto diet has been associated with weight loss. People on the keto diet report feeling less hungry and having less desire to eat than on other diets. The keto diet is also being studied for its potential to reduce symptoms for patients with progressive neurological disorders like Parkinson's disease. Furthermore, the keto diet has been used successfully to treat drug-resistant epilepsy since the 1920s.
Risks
The keto diet is quite restrictive, making it challenging to stick to and difficult for people to dine out with others. It requires a lot of time, planning, and preparation. Additionally, people on the keto diet may experience "keto flu" (headache, fatigue, grogginess, or other flu-like symptoms) during the body's transition into ketosis. The diet may also lead to short-term health issues such as bad breath and constipation.
The keto diet's high saturated fat content and limited amounts of fruits, vegetables, and whole grains are not optimal for long-term health. The long-term health risks of the keto diet are unknown, but it has been linked to an increased risk of constipation, nutrient deficiencies, heart disease, and other chronic diseases. It is not recommended for individuals with certain medical conditions, such as diabetes, heart disease, or thyroid or gall bladder issues.
While the keto diet may lead to initial rapid weight loss, this is often due to glycogen depletion and water loss. Long-term fat loss depends on sustained caloric deficits and metabolic adaptation. Additionally, people may experience weight regain once they stop the diet.
It is important to consult a medical professional before starting the keto diet to ensure it aligns with your health goals and minimises risks.
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Weight loss
The ketogenic (keto) diet is a high-fat, moderate protein, and low-carbohydrate diet. Typically, the body uses carbohydrates as its primary source of energy, but the keto diet restricts carbohydrates to 25-50 grams per day, which is significantly lower than the average intake of 150-250 grams. With this reduction in carbohydrates, the body is forced to use fat as its primary source of fuel instead of glucose from carbohydrates. This process is known as ketosis, which is where the diet gets its name.
The keto diet has gained popularity due to its potential for rapid weight loss. When you cut out large amounts of carbohydrates, such as soda, white flour, and baked goods, weight loss is likely to occur. Additionally, studies have found that individuals on a keto diet experience reduced hunger and a lower desire to eat. However, it is important to note that the keto diet can be challenging to maintain in the long term due to its restrictive nature. Once individuals return to their previous eating patterns, they tend to regain the weight they lost.
The restrictive nature of the keto diet can also lead to several potential drawbacks. It may increase the risk of constipation, nutrient deficiencies, heart disease, and other chronic diseases. The diet is not recommended for individuals with certain medical conditions, such as diabetes, heart disease, or thyroid or gall bladder issues. Furthermore, the keto diet can be time-consuming and challenging to follow when dining out with others.
To address these concerns, the Mayo Clinic has developed a healthier version of the ketogenic diet called the Healthy Keto meal plan. This plan still keeps carbohydrates low and fats high, but it focuses on healthy fats from sources such as extra virgin olive oil, avocado, salmon, nuts, and seeds. By doing so, the meal plan reduces the amount of unhealthy saturated fat. Additionally, the Healthy Keto meal plan includes fibre-rich foods like fruits, grains, and beans, ensuring individuals don't miss out on the health benefits provided by these food groups.
The Healthy Keto meal plan aims to make the ketogenic diet more sustainable and well-rounded. It allows individuals to tap into the weight-loss benefits of ketosis without feeling overly restricted. This plan provides recipes that deliver the nutrition the body needs to aid digestion and promote a feeling of fullness for longer. By prioritising healthy fats and fibre-rich foods, the Mayo Clinic's Healthy Keto meal plan offers a balanced approach to weight loss and overall health.
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Nutritional completeness
The keto diet emphasizes consuming healthy fats and reducing carbohydrate-rich foods. While this approach can aid in weight loss and offer health benefits such as lower blood sugar and improved insulin sensitivity, it is important to ensure nutritional completeness. The diet should not be overly restrictive to the point of eliminating essential nutrients.
To achieve nutritional completeness on the keto diet, it is crucial to carefully select nutrient-dense foods. The diet should include a variety of healthy fats, such as extra virgin olive oil, avocado, salmon, nuts, and seeds. These foods provide essential fatty acids and contribute to overall nutritional completeness. Additionally, the inclusion of fiber-rich foods, such as certain vegetables, is important for maintaining a healthy gut, heart, and brain.
While the keto diet restricts carbohydrates, it is important to choose nutrient-rich sources wisely. Carbohydrate-containing foods such as berries, beans, and dairy products can be included in moderation. These foods offer essential vitamins, minerals, and fiber. It is also beneficial to prioritize complex carbohydrates, such as whole grains, which are higher in nutrients and fiber compared to simple carbohydrates.
To ensure nutritional completeness, individuals on the keto diet should be mindful of their vitamin and mineral intake. The restriction of certain food groups may lead to deficiencies, so supplementation or careful food choices may be necessary. For example, the keto diet may result in lower calcium and vitamin D intake due to the reduced consumption of dairy products. Therefore, including low-carb, nutrient-rich dairy options or supplements can help address this potential deficiency.
In conclusion, achieving nutritional completeness on the keto diet requires a mindful approach to food choices. By selecting nutrient-dense foods, including healthy fats, fiber-rich options, and nutrient-rich sources of carbohydrates, individuals can meet their nutritional requirements while adhering to the keto diet's high-fat, low-carbohydrate framework. It is important to prioritize nutritional completeness to support overall health and well-being while pursuing weight loss or other health goals associated with the keto diet.
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Long-term sustainability
The ketogenic (keto) diet is a high-fat, moderate-protein, and low-carbohydrate diet. Typically, the body uses carbohydrates as its primary energy source. However, the keto diet restricts carbohydrates to 50 grams or fewer per day, forcing the body to use fat as its primary fuel source instead. This process is known as ketosis, where the blood has high levels of ketones.
The keto diet has been popularised as a way to lose weight quickly and has been used to treat epilepsy. However, it can be challenging to follow due to its restrictive nature. The average person may find it difficult to sustain this diet long-term because it drastically limits carbohydrate-rich foods. It also requires a lot of time, planning, and preparation, and it can be challenging to dine out with others while following this diet.
The long-term health risks of the keto diet are unknown, and there are some potential short-term health issues associated with the diet, including "keto flu," headaches, bad breath, and constipation. Additionally, people on this diet may have an increased risk of nutrient deficiencies, heart disease, and other chronic diseases.
To make the keto diet more sustainable long-term, the Mayo Clinic has developed the Healthy Keto meal plan. This plan focuses on healthy fats from sources such as extra virgin olive oil, avocado, salmon, nuts, and seeds, rather than animal fats like bacon, butter, and cream. It aims to provide a less restrictive approach to the keto diet, allowing individuals to eat the foods they enjoy while still obtaining the necessary nutrition. The Healthy Keto meal plan is designed to be flexible and adaptable to suit different tastes, lifestyles, and budgets. It also comes with a weekly grocery list that can be customised to cater to individual needs and preferences.
The Mayo Clinic's digital platform offers extensive support to help individuals stick to the keto diet, including group coaching, optional one-on-one sessions, and digital tools such as trackers and grocery lists. The platform also provides condition-specific guidance for heart health, diabetes, and medication-assisted weight loss.
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Frequently asked questions
The ketogenic (keto) diet is a high-fat, moderate protein, low-carbohydrate diet. Typically, the body uses carbohydrates as its primary source of energy, but the keto diet restricts carbohydrates to 50 grams per day or less. With the reduced carbohydrate intake, the body is forced to use fat as its primary source of fuel instead of glucose from carbohydrates. This process puts the body in a state of ketosis, meaning the blood has a high level of ketones.
The Healthy Keto meal plan is a healthier version of the ketogenic diet, developed by Mayo Clinic Diet dietitians. The plan keeps net carbs at around 50 grams per day, while still providing fibre-rich foods to keep your gut, heart, and brain healthy. The meal plan includes healthy fats from extra virgin olive oil, avocado, salmon, nuts, and seeds.
Sugary foods, grains or starches, fruits, beans or legumes, root vegetables and tubers, low-fat products, some condiments or sauces, and unhealthy fats should all be reduced or eliminated on a ketogenic diet. Carb-based foods like grains, sugars, legumes, rice, potatoes, candy, juice, and even most fruits should be avoided.
The keto diet is popular due to claims that it can help with weight loss in a short time. Studies have also found that individuals on a keto diet report less hunger and desire to eat. The keto diet may also have benefits against diabetes, cancer, epilepsy, and Alzheimer's disease.
The keto diet can be hard to follow long-term due to its restrictive nature. Individuals may experience "keto flu" while the body transitions into ketosis. People on this diet also have an increased risk of constipation, nutrient deficiencies, heart disease and other chronic diseases. The keto diet is not recommended for individuals with certain medical conditions such as diabetes, heart disease, or thyroid or gall bladder conditions.
