Keto Diet Breakdown: Carbs, Protein, And Fat Explained

The ketogenic diet is a high-fat, low-carbohydrate diet that can be challenging to follow. The keto diet involves reducing carbohydrate consumption to 5% of your daily calorie intake, increasing fat intake to 55-75% of your calories, and consuming moderate amounts of protein, which accounts for 20-30% of your calories. This diet induces a metabolic state called ketosis, where the body burns fat for energy instead of carbohydrates. While the keto diet can lead to rapid weight loss, it may also result in side effects such as keto flu, which includes symptoms like nausea, vomiting, and dizziness. It is important to consult a healthcare professional before starting the keto diet, as it may not be suitable for everyone.

The keto diet is high in fat, moderate in protein, and low in carbs

The keto diet is a high-fat, moderate-protein, and low-carb diet. The typical keto macros ratio is 70% fats, 5% carbohydrates, and 25% protein. However, some dietitians recommend increasing fat intake to 75% and cutting protein down to 20%.

On a standard diet, most people consume approximately 50-55% carbohydrates, 20-25% protein, and 20-25% fat. In contrast, the keto diet drastically reduces carbohydrate intake and increases fat intake. This shift in macronutrient ratios aims to change the body's metabolism, forcing it to burn fats and ketones instead of carbohydrates for energy.

The keto diet recommends consuming 55% to 75% of calories from fat, 15% to 35% from protein, and less than 10% from carbohydrates. Keeping macronutrients within these ratios helps maintain low insulin levels, signalling the body to burn fat and enter a state called ketosis. Ketosis is a metabolic state where the body uses fat as its primary fuel source instead of carbohydrates.

While carbohydrates and fats are essential in a keto diet, protein is arguably the most critical macronutrient. Amino acids, the building blocks of protein, are necessary for building muscle, synthesising hormones, healing wounds, and promoting neurological function. However, consuming too much protein can interfere with ketosis, especially for those using the keto diet to manage seizures in epilepsy.

The keto diet's flexibility allows adjustments based on individual physiology and health goals. For example, active individuals may benefit from cyclical ketogenic diets that include high-carb days to refill muscle glycogen. In contrast, sedentary or obese individuals may need to keep carbs under 5% of calories to promote ketosis, appetite suppression, and weight loss.

Determining the ideal keto macros is a personalised process that requires some experimentation. A good starting point for weight loss and general health is a ratio of 60% fat, 30% protein, and 10% carbs. From this baseline, adjustments can be made to find the optimal ratios for an individual's unique needs.

The keto diet is based on the principle of restricting carbohydrates

The idea behind this approach is to shift the body's metabolism. By drastically reducing carbohydrates, the body is forced to use fat as its primary fuel source instead of glucose derived from carbs. This metabolic state is called "ketosis." Ketosis is marked by the production of ketones, which are created as a by-product of the body breaking down fat for energy.

The transition to ketosis can take some time, and individuals may experience an adaptation phase or "keto flu," with symptoms such as lethargy, headaches, nausea, and muscle cramping. However, after this initial period, people often report increased energy, reduced hunger, and steady weight loss.

The keto diet has been around for a long time and was initially used for medical reasons, such as treating epilepsy. Today, it has gained popularity as a weight loss technique and is also believed to provide other health benefits, including improved cholesterol levels, enhanced mental clarity, and better heart health.

It is important to note that the keto diet can be restrictive and may not be suitable for everyone. It is always advisable to consult with a healthcare professional before starting any new diet, especially those as restrictive as the keto diet. Additionally, long-term compliance with the keto diet can be challenging, and there is limited research on its long-term health implications.

The keto diet has been used to treat specific medical conditions

The keto diet was originally developed to aid children with epilepsy, and it is still used for this purpose today. Research shows that seizures typically improve in about 50% of epilepsy patients who follow the classic ketogenic diet. The modified Atkins diet (MAD) is a less restrictive form of the keto diet that has been shown to be equally effective for seizure control in most adults and children over two years old.

The keto diet has also been used to treat metabolic syndrome, a condition sometimes referred to as prediabetes, which is characterised by insulin resistance. A 12-week study found that people with metabolic syndrome who followed a calorie-restricted ketogenic diet lost 14% of their body fat and experienced several other health improvements.

Ketogenic diets have also been shown to be effective in treating nonalcoholic fatty liver disease (NAFLD), the most common liver disease in the Western world. A small study of 14 obese men with metabolic syndrome and NAFLD who followed a ketogenic diet for 12 weeks experienced significant decreases in weight, blood pressure, and liver enzymes.

The keto diet has been used to treat several other medical conditions, including polycystic ovary syndrome (PCOS), type 1 and type 2 diabetes, cancer, autism spectrum disorder (ASD), Parkinson's disease, traumatic brain injury, multiple sclerosis (MS), migraine headaches, and Alzheimer's disease. However, more research is needed to validate the effectiveness of the keto diet in treating these conditions.

It is important to note that the keto diet is not suitable for everyone and may be harmful in some cases. People with type 1 diabetes, a history of eating disorders, binge-eating disorder, gallbladder issues, thyroid disorders, and multiple sclerosis should proceed with caution and consult a medical professional before starting the keto diet.

A keto diet may lead to lethargy and other symptoms during the transition phase

The keto flu occurs because the body is going through a major metabolic change. Usually, the body uses carbohydrates for energy, but on a keto diet, the body switches to using fat for fuel. This change can take a few days to a few weeks for the body to adjust to, and during this time, people may experience fatigue and other side effects.

In addition to the keto flu, there are other reasons why someone may feel tired on a keto diet. One reason could be dehydration. On a keto diet, the body excretes more water and electrolytes, so it is important to drink plenty of water and replenish electrolytes. Another reason could be undereating. The keto diet suppresses appetite, so it is easy to unintentionally eat too few calories, which can lead to a decrease in energy.

To combat lethargy during the transition phase of a keto diet, it is recommended to increase salt intake, ensure you are consuming enough calories, and be mindful of your carbohydrate intake.

The keto diet may not be suitable for pregnant women, athletes, and people with Type 1 diabetes

Pregnant Women

The keto diet may not be suitable for pregnant women due to the risk of nutrient deficiencies and high saturated fat consumption. During pregnancy, a balanced diet with adequate nutrients is crucial for the mother's health and the baby's growth and development. However, the keto diet restricts carbohydrates, including fruits and vegetables, which are excellent sources of vitamins, iron, and folate. As a result, pregnant women on the keto diet may experience low levels of essential vitamins and minerals, such as vitamin D, vitamin E, vitamin B-12, and folic acid. Additionally, the keto diet's high-fat requirement can lead to increased saturated fat intake, potentially causing higher cholesterol levels and putting a strain on the mother's heart and overall health during pregnancy.

Athletes

The keto diet may not be ideal for serious endurance athletes due to the potential for decreased performance and the challenges of adhering to the diet. Athletes on the keto diet may experience an adaptation phase, lasting about three to five weeks, during which they may feel lethargic and drained during workouts. While some athletes report increased energy and mental clarity after this phase, others have mixed results. The keto diet's restriction of carbohydrates, which are the body's primary fuel source, may negatively impact endurance performance. Additionally, the diet's high-fat content can lead to increased satiety, potentially reducing energy intake and posing a sustainability issue for highly active athletes.

People with Type 1 Diabetes

The keto diet may pose risks for people with Type 1 diabetes, including an increased risk of dyslipidemia, diabetic ketoacidosis, and hypoglycemia. Adjusting insulin therapy during the keto diet can be challenging, and close monitoring by a healthcare team is necessary. The diet's low-carbohydrate nature can lead to a reduction in insulin requirements, and improper adjustments can increase the risk of hypoglycemia. Additionally, certain diabetes medications, such as SGLT-2 inhibitors, should be discontinued before starting the keto diet due to the risk of euglycemic diabetic ketoacidosis. While the keto diet may offer potential benefits for blood glucose control in Type 1 diabetes, more research is needed to fully understand its efficacy and safety in this population.

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