Keto Diet: When Can You Expect Results?

The ketogenic diet, commonly known as the keto diet, is a high-fat, low-carbohydrate eating plan that has gained popularity in recent years. The idea behind the keto diet is to induce a state of ketosis in the body, where it burns fats instead of carbohydrates for energy. While the term ketogenic is relatively modern, the concept of fasting for health benefits is not new. Ancient Greek physicians, including Hippocrates, advocated for dietary restrictions to treat various ailments, including epilepsy. In the early 20th century, modern physicians introduced the keto diet as a treatment for epilepsy, aiming to replicate the metabolic state of fasting. The diet gained popularity in the 1920s and 1930s but was later overshadowed by the development of anticonvulsant medications. However, due to the continued interest and scientific research, the keto diet has re-emerged as a popular dietary approach, not only for epilepsy but also for weight loss and other potential health benefits.

The keto diet is a rebranded version of the Atkins diet

The main difference between the two diets is their structure. The Atkins diet is broken down into four phases, with a structured path to weight loss. The first phase is the most restrictive, allowing only 20-25 grams of net carbs per day, and it gradually gets easier to manage. The second phase allows 25-50 grams of net carbs per day, the third phase allows 50-80 grams, and the final phase allows up to 100 grams.

In contrast, the keto diet promotes one way of eating for the duration of the diet. To reach and maintain ketosis, most people need to limit their total carb intake to 20-50 grams per day. This typically involves consuming less than 5% of calories from carbs, 10-30% from protein, and 65-90% from fat.

While the Atkins diet gradually increases the carb intake, the keto diet keeps it very low to maintain ketosis. This means that the Atkins diet is less restrictive and allows for a wider variety of foods, such as more fruits, vegetables, and grains. The keto diet is more challenging to stick to in the long term due to its restrictiveness.

Both diets have been shown to be effective for short-lived weight loss. However, when it comes to long-term weight loss, restrictive diets like these may be unrealistic and can even result in undue mental stress and nutrient deficiencies. It's important to consider the potential health risks and sustainability of any diet before starting.

The keto diet is a fasting alternative

The Keto Diet: A Fasting Alternative

The ketogenic (keto) diet is a high-fat, very low-carb way of eating. The idea behind the keto diet is to get your body into a state of ketosis, mimicking a fasted state. Ketosis is when the body is using fat as its energy source in the form of ketones.

History of the Keto Diet

The keto diet was first used in a clinical setting in the 1920s as a treatment for epilepsy. The original therapeutic keto diet was developed to provide just enough protein for body growth and repair, and sufficient calories to maintain the correct weight for age and height.

Carbs are typically reduced to 20 to 50 grams per day, which forces your body to rely on fats instead of glucose for its main energy source. In the metabolic process known as ketosis, your body breaks down fats to form substances called ketones that serve as an alternate fuel source.

Benefits of the Keto Diet

The keto diet is an effective way to lose weight, but it has several other benefits as well. For instance, the keto diet may improve mental symptoms in people with Alzheimer's disease. What's more, it may reduce blood sugar, improve insulin resistance and lower heart disease risk factors like high triglyceride levels.

Combining the Keto Diet with Intermittent Fasting

Intermittent fasting is an eating pattern that involves rotating between periods of fasting and normal eating. Popular methods include the 5:2 and 16/8 methods. Combining the keto diet with intermittent fasting may help you reach ketosis faster and drop more body fat than a keto diet alone.

Who Should Try an Intermittent Fasting Keto Approach?

Anyone who has been on keto for more than two weeks and would like to add intermittent fasting may do so—with the okay from their healthcare team. Notably, it may not be appropriate for people who are following keto as part of a plan to address prediabetes or diabetes. It is also not recommended for those with chronic kidney disease or a history of eating disorders, or those who are pregnant or breastfeeding.

The Right Way to Start an Intermittent Fasting Keto Diet

At the Cleveland Clinic, practitioners do not advise people to start both keto and intermittent fasting at the same time. Instead, people start with keto, then after being on the diet for a couple of weeks to months, they might consider adding intermittent fasting.

Sample Menu for Keto and Intermittent Fasting

10 a.m. – Black coffee and scrambled eggs topped with avocado slices; water all morning

1 p.m. – Large leafy green salad topped with 2 tablespoons (tbsp) of olive oil, vinegar, and 3 ounces (oz) grilled salmon

3 p.m. – ¼ cup macadamia nuts (optional)

5:30 p.m. – Chicken leg (with skin), ¼ cup of cooked wild rice, and 2 cups of zucchini cooked with olive oil

10 a.m. – Plain hot tea and a keto-friendly smoothie; water all morning

1 p.m. – 3 oz grilled chicken breast, half a plate filled with broccoli and cauliflower drizzled with 1 tbsp olive oil, and a whole avocado

3 p.m. – Unsweetened coconut chips (optional)

5:30 p.m. – 3 oz seared tuna cooked in olive oil on a bed of Asian coleslaw, topped with a drizzle of olive oil and sesame seeds

10 a.m. – Black coffee with keto chia pudding; water all morning

1 p.m. – Three-egg omelet stuffed with half a pepper and spinach (1 cup) cooked in 1 tbsp olive oil, topped with half an avocado, and ½ cup sliced tomatoes on the side

3 p.m. – Olives (optional)

5:30 p.m. – Large kale salad (3 cups) with 3 oz shrimp drizzled with 2 tbsp of olive oil and vinegar of your choice

The keto diet is a high-fat, low-carb method of eating

The keto diet aims to force the body into using a different type of fuel. Instead of relying on sugar (glucose) that comes from carbohydrates, the keto diet relies on ketone bodies, a type of fuel that the liver produces from stored fat. This state of using fat as a fuel source is called ketosis. To reach ketosis, it is necessary to drastically reduce carbohydrate intake to less than 20 to 50 grams of carbs per day and replace it with fat. This typically takes a few days.

The keto diet is associated with several health benefits. It can be an effective way to lose weight and lower the risk of certain diseases. Studies have shown that the keto diet can help reduce seizures in epileptic children, and it is also being explored as a potential treatment for cancer, Alzheimer's disease, and other health conditions. Additionally, the keto diet can lead to improvements in blood sugar management and a reduction in risk factors for heart disease.

However, it is important to note that the keto diet also has some potential risks and side effects. It is high in saturated fat, which has been linked to heart disease. It may also lead to nutrient deficiencies, liver and kidney problems, constipation, and fuzzy thinking or mood swings. Therefore, it is recommended to consult a doctor and a registered dietitian before attempting a ketogenic diet.

The keto diet is a treatment for epilepsy

The keto diet is an effective treatment for epilepsy, particularly in children. The diet is high in fat, low in carbohydrates, and has a controlled amount of protein. The intention is to induce a state of ketosis, where the body uses fat as its primary energy source instead of carbohydrates. This metabolic state is thought to help control seizures in people with epilepsy, especially those who have not responded to medication.

The keto diet has been used to treat epilepsy since the 1920s, when the Mayo Clinic conducted the first clinical trial on the diet's effects on epileptic children. The results were promising, showing a reduction in seizures and an easing of other symptoms. The diet was widely used as a therapy for two decades, but its use declined with the advent of modern epilepsy medication. By the end of the twentieth century, the keto diet was only available in a small number of children's hospitals. However, in recent years, there has been a resurgence in its use and scientific interest.

The keto diet is typically recommended by doctors when a person with epilepsy, usually a child, has not responded to several different seizure medications. The diet is carefully monitored by a dietitian and a neurologist, and it is often started in the hospital. The diet is quite restrictive and can be challenging to follow, especially for adults. It is not recommended as a primary treatment option due to its strict requirements and potential side effects, such as nausea, constipation, and fatigue. However, it has been shown to be effective in reducing seizures and improving alertness, awareness, and responsiveness in many patients.

There are different forms of the keto diet, including the classical ketogenic diet, the medium-chain triglyceride (MCT) ketogenic diet, the modified Atkins diet, and the modified ketogenic diet. The classical diet includes very little carbohydrate and protein, with a strict ratio of fat to carbohydrates and protein in each meal. The MCT diet allows for more carbohydrates and includes some fat from natural foods and supplements. The modified Atkins and ketogenic diets are more flexible, allowing for more protein and using approximate portion sizes.

While the keto diet can be an effective treatment for epilepsy, it is important to note that it may not work for everyone. It is also important to have the support of a trained medical specialist and dietitian to ensure the diet is nutritionally balanced and properly monitored.

The keto diet is not a benign, holistic, or all-natural treatment

Firstly, ketosis, the metabolic state that the keto diet induces, is not a benign process. Ketosis is an adaptive state that allowed our ancestors to survive temporary food shortages. However, our ancestors did not remain in ketosis permanently, as this would eventually exhaust their fat reserves, leading to starvation and death. Proponents of the keto diet suggest that we should aim for a permanent state of ketosis, which is completely foreign to human experience and that of all other animals.

Secondly, the keto diet is not a holistic treatment. It is a restrictive diet that limits entire food groups, such as fruits and vegetables, and encourages the high consumption of saturated fats. This imbalance can lead to various health issues, including nutrient deficiencies, liver problems, kidney problems, constipation, and even increased risk of heart disease due to elevated "bad" LDL cholesterol levels.

Additionally, the keto diet can cause fuzzy thinking and mood swings due to the brain's preference for glucose from healthy carbohydrates as its primary energy source. It can also lead to dehydration, gastrointestinal issues such as diarrhea and nausea, and reduced athletic performance.

Furthermore, the keto diet is not an all-natural treatment. It involves a significant departure from the dietary patterns that our human ancestors followed. Our ancestors did not consume high-fat, low-carbohydrate diets and therefore would not have been in diet-induced ketosis. Even the successful early hunters could not have consumed enough fat to enter ketosis, as their prey had low body fat content.

Moreover, the keto diet is particularly dangerous for pregnant women and developing fetuses. Pregnant women deprived of carbohydrates are at high risk of developing ketoacidosis, a dangerous condition that can compromise fetal survival. Studies have shown that a low-carb diet during pregnancy is associated with a higher risk of neural tube defects in newborns.

In conclusion, the keto diet is not a benign, holistic, or all-natural treatment. It is a medically prescribed diet that should be approached with caution and under professional medical supervision. While it may offer certain benefits, it also carries significant risks that should not be overlooked.

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