Keto Diet: When Does It Start Working?

The ketogenic diet is a high-fat, low-carbohydrate diet that has been around for years. The idea of entering ketosis, or a fasted state, is not new, with roots in groundbreaking epilepsy research from almost a century ago. The ketogenic diet is a rebranded version of the Atkins diet, popularised in the 1970s-1990s, and similar to low-carb, high-fat, or carnivore diets. The term ketogenic was not used until the 20th century, but the idea of fasting for health reasons dates back to Ancient Greek physicians, who used fasting to treat epilepsy and other health problems. The ketogenic diet was first introduced in the 1920s as a treatment for epilepsy in children, with the goal of reducing seizures and other symptoms. The diet fell out of popularity with the introduction of effective anticonvulsant medications but has seen a resurgence in recent years, with many celebrities and social media influencers endorsing it for quick weight loss.

The keto diet was originally used to treat epilepsy

The Mayo Clinic conducted the first clinical trial on the keto diet in 1921, studying its effects on epileptic children. The results suggested that the diet could effectively reduce seizures and improve overall symptom management. For about two decades, this dietary therapy was widely adopted. However, with the emergence of successful pharmacologic advances in epilepsy management, the keto diet gradually fell out of favour. By the end of the twentieth century, the keto diet as a treatment for epilepsy was only available in a small number of children's hospitals.

The keto diet has seen a resurgence in recent years, with growing interest from both the scientific community and the public. While it is now often associated with weight loss and is endorsed by celebrities and social media influencers, its origins lie in epilepsy treatment. The diet's ability to reduce seizures and improve symptoms made it a valuable therapeutic option before the development of effective epilepsy medications.

The keto diet's effectiveness in treating epilepsy is attributed to the production of ketones, which are formed when the body uses fat for energy instead of carbohydrates. This metabolic state, known as ketosis, is believed to have a stabilising effect on brain activity, reducing the frequency and intensity of seizures. While the exact mechanisms are still being studied, the diet has proven beneficial for various seizure types and epilepsy syndromes.

It is important to note that the keto diet is not recommended as a primary treatment option for epilepsy due to its restrictive nature and potential side effects, including nausea, constipation, and fatigue. However, for those who do not respond to standard anti-seizure medications, the keto diet can be a valuable alternative or complementary approach under the supervision of trained medical specialists.

The diet is high-fat, low-carb, and adequate-protein

The ketogenic, or keto, diet is a high-fat, low-carb, and adequate-protein diet. It is a popular diet for weight loss, with some celebrities and social media influencers endorsing it. The keto diet is not new, however, and is essentially a rebranded version of the Atkins diet, which was popularised in the 1970s-1990s.

The keto diet is based on the idea of getting your body into a state of ketosis, which is when the body uses fat as its main energy source, instead of carbohydrates. The standard ketogenic diet allows for only 10% of the diet to come from carbohydrates, which is a significant restriction compared to the USDA’s Dietary Guidelines for Americans, which suggest that for optimal nutrition, our meals should consist of 45-65% of carbohydrates.

The keto diet is high in fat, with 75% of your calories coming from fat in the standard keto diet. This includes healthy fats like olive oil, butter, and ghee, as well as fatty fish like salmon, and full-fat dairy products like cheese and Greek yogurt.

The keto diet is also adequate in protein, with 20% of your calories coming from protein in the standard keto diet. This includes animal proteins like meat, poultry, and seafood, as well as plant-based proteins like tofu, edamame, and nuts and seeds.

The keto diet is low in carbohydrates, with only 5% of your calories coming from carbs in the standard keto diet. This includes low-carb vegetables like leafy greens, peppers, and summer squashes, as well as berries, which are lower in carbs than other fruits.

The keto diet has been shown to be effective for weight loss, and it may also have other health benefits, such as improving blood sugar control and reducing the risk of cognitive decline. However, there are also some potential drawbacks and health risks associated with the keto diet, including constipation, weight loss, and growth problems, especially in children. It is important to consult with a healthcare professional or registered dietitian before starting any new diet, including the keto diet, to ensure that it is safe and appropriate for your individual needs and health goals.

The diet puts the body in a 'fasted state'

The keto diet is a diet plan that involves eating high amounts of fat, low-to-moderate amounts of protein, and very few carbohydrates. Typically, the diet includes only 10% carbohydrates, which is a significant restriction compared to the USDA's recommended 45-65%. The goal of the keto diet is to put the body into a state of ketosis, which mimics a fasted state.

Ketosis is a metabolic state in which the body uses fat as its primary energy source instead of glucose. In this state, the body breaks down fat stores and uses ketones for energy. The presence of ketones in the blood and urine indicates that a person has entered ketosis.

The keto diet puts the body in a fasted state by severely restricting access to dietary carbohydrates, which are the body's preferred source of energy. When carbohydrates are limited, the body must turn to other sources of energy, such as stored body fat. This process of burning fat for energy results in weight loss.

To enter ketosis, the body must reduce its carbohydrate intake to 50 grams or less per day. This restriction can be challenging, and it may take several days or even a week or more to reach ketosis. Intermittent fasting is a popular strategy used by keto dieters to help induce a fasted state and enter ketosis more quickly. During intermittent fasting, individuals cycle between a feeding state and a fasting state, typically following an eating window regimen such as the 16/8 schedule, where they fast for 16 hours and eat within an 8-hour window.

In summary, the keto diet puts the body in a fasted state by severely restricting carbohydrate intake, forcing the body to use fat as its primary energy source and resulting in weight loss. Intermittent fasting is a useful tool for keto dieters to enhance this process and achieve the benefits of the keto diet.

The diet is a rebranded version of the Atkins diet

The keto diet is a rebranded version of the Atkins diet. Both diets are low-carb, high-fat approaches to dieting. They are two of the best-known low-carb diets. Both require a drastic reduction in high-carb foods, including sweets, sugary drinks, breads, grains, fruits, legumes, and potatoes. However, there are some differences between the two diets.

The Atkins diet is a low-carb, moderate-protein, and high-fat diet. The original version, now called Atkins 20, is the most popular. It is broken down into four phases, based on daily net carb allowances. The keto diet, on the other hand, promotes one way of eating for the duration of the diet. It is a very low-carb, moderate-protein, and high-fat diet plan. The goal of the keto diet is to get the body into a metabolic state of ketosis, where it uses fat instead of sugar from carbs as its main energy source.

While the Atkins diet has evolved to offer a variety of plans, the original version is still the most popular. The Atkins diet first appeared in 1972 when cardiologist Dr Robert Atkins introduced it. The popularity of the Atkins diet as a weight-loss method has fluctuated over the past 40 years, even leading to a rebranding of its original diet as Atkins 20. However, the principles of the diet have remained the same: eat plenty of fat, some protein, and very few carbohydrates, with the goal of burning body fat as the energy source.

The keto diet has been around for years but has recently surged in popularity due to endorsements by celebrities and social media fitness influencers. The keto diet was originally created to treat epilepsy in children, with the goal of reducing seizures and other symptoms of the disease. In 1921, the Mayo Clinic ran the first clinical trial on the keto diet, studying its effects on epileptic children. The keto diet slowly disappeared from the therapeutic scene once pharmacologic advances in epilepsy management started to show success.

The diet is not considered benign and may have side effects

The keto diet, which is high in fat, moderate in protein, and low in carbohydrates, has been associated with several health benefits, including weight loss, increased energy, and the treatment of chronic illnesses such as epilepsy and type 2 diabetes. However, it is not without its risks and side effects, and it is not considered a benign dietary approach. Here are some of the potential drawbacks and adverse effects of following a keto diet:

May Lead to the Keto Flu:

The keto diet typically restricts carbohydrate intake to fewer than 50 grams per day, which can be a drastic change for the body. As a result, people may experience "keto flu" symptoms such as headaches, dizziness, fatigue, nausea, and constipation due to dehydration and electrolyte imbalances during the initial transition phase.

Kidney Problems:

The keto diet's emphasis on high-fat animal foods like eggs, meat, and cheese can increase the risk of kidney stones. This is because a high intake of animal products can make the blood and urine more acidic, leading to increased calcium excretion in urine. The keto diet may also reduce citrate levels in urine, a compound that binds to calcium and prevents kidney stone formation.

Digestive Issues and Gut Bacteria Imbalance:

The restriction of carbohydrates and high-fibre foods on the keto diet can lead to digestive discomfort and constipation. Additionally, the lack of fibre-rich foods may negatively affect gut bacteria, potentially impacting immunity, mental health, and inflammation.

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 essential vitamins and minerals such as calcium, vitamin D, magnesium, and phosphorus. Over time, this can lead to nutrient deficiencies.

Low Blood Sugar:

The keto diet's low-carb nature may increase the risk of dangerously low blood sugar levels, especially in individuals with type 1 diabetes. This can lead to hypoglycaemia, characterised by confusion, shakiness, fatigue, and sweating, and, if left untreated, can result in coma and even death.

Impaired Bone Health:

Several studies have linked the keto diet to decreased bone strength and reduced bone mineral density. This may make individuals more susceptible to bone fractures and other bone-related issues over time.

Increased Risk of Chronic Diseases and Early Death:

While research is ongoing, some evidence suggests that the keto diet's high-fat, low-carb nature, especially when focusing on animal-based foods, may lead to adverse health outcomes. Some studies have associated animal-based low-carb diets with higher rates of death from heart disease, cancer, and all causes.

Other Potential Risks:

The keto diet may also be linked to other issues, such as skin disorders, inflammatory bowel disease, and vitamin and mineral deficiencies. Additionally, any diet that severely restricts food groups can lead to disordered eating behaviours and episodes of binge eating.

In conclusion, while the keto diet may offer certain benefits, it is not without its risks and side effects. It is important for individuals to carefully consider these potential drawbacks and consult with healthcare professionals before embarking on such a restrictive dietary approach.

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