Dante Carrillo
The ketogenic (keto) diet is a high-fat, moderate-protein, and low-carbohydrate diet that has gained popularity as a weight-loss method. The keto diet changes the way the body uses food, shifting it from burning carbohydrates to burning fat for fuel, resulting in a metabolic state called ketosis. This diet typically consists of 70-80% fats, 10-20% proteins, and only 5-10% carbohydrates. While it has been praised for its weight loss benefits, there are also several side effects and potential risks associated with the keto diet, including keto flu, dehydration, constipation, and negative impacts on heart health and bone health. Due to the drastic changes in daily diet and the variety of keto types, it is recommended to consult a doctor or nutritionist before starting.
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What You'll Learn
What to eat on the keto diet
The keto diet is a high-fat, low-carbohydrate diet. Carbohydrates are the body's preferred source of energy, but on a strict ketogenic diet, about 5% to 10% of energy intake is from carbohydrates. The reduction of carbohydrates puts the body into a metabolic state called ketosis, where the body starts breaking down stored fat into molecules called ketone bodies to use for energy.
The keto diet is very challenging for most people to keep up with in the long term, and the long-term effects on overall health are not well understood. It is recommended that you work with a registered dietitian to ensure you are getting essential nutrients while maintaining ketosis.
There are several different styles of keto diets, each calling for eating different amounts of fat, protein, and carbohydrates in a day. The original and best-studied keto diet is very high in fat, very low in carbs, and relatively low in protein. All foods must be weighed on a scale to achieve a relative weight distribution of 4 grams of fat for every 1 gram of combined protein and carbohydrates eaten throughout the day. This means that carb-rich foods like pasta, potatoes, and fruit should be avoided. For every serving of protein-rich food, you need four servings of a fatty food. A typical meal might look like half an avocado with a small piece of salmon cooked in a lot of olive oil with a side salad.
Some foods that can be eaten on the keto diet include eggs, meat, plant-based fats like avocados and coconut oil, and some dairy products like butter, cream, and cheese. Fish and shellfish are very keto-friendly. Shirataki noodles are a fantastic addition to the keto diet, as they are very low in net carbs and calories. Dark chocolate and cocoa are also keto-friendly, as they are delicious sources of antioxidants.
It is important to note that the keto diet can be difficult to transition off of without regaining weight, as people typically start eating more high-carb foods. Some data supports going from the keto diet to the Mediterranean diet or MIND diet to maintain a healthier weight once weight loss goals are achieved.
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Side effects of the keto diet
The keto diet has gained popularity in recent years, but it is extremely strict and difficult to maintain. The diet is low-carb, high-fat, and forces the body to burn fat for fuel instead of glucose, which is known as ketosis. While the keto diet may result in weight loss, increased energy, and treating chronic illness, there are several potential side effects that you should be aware of before starting this diet.
Firstly, the keto diet may cause dehydration, due to water loss before fat loss. It is important to drink plenty of water to stay hydrated and prevent this side effect. Another potential side effect is "keto flu", which includes symptoms such as an upset stomach, headache, dizziness, fatigue, and nausea. These symptoms can be minimized by slowly decreasing your carb intake and increasing your electrolyte intake.
The keto diet may also lead to constipation, which is common in the first few days of adopting this diet. In addition, the diet restricts fruits and vegetables, whole grains, and low-fat dairy, which can result in nutrient deficiencies. Specifically, you may miss out on important vitamins and minerals such as folate, thiamin, and vitamins A, B6, B12, C, E, and K.
Furthermore, the keto diet's focus on high-fat content and animal-based foods can lead to an increased risk of heart disease and stroke. The diet has been linked to higher cholesterol levels, particularly Low-Density Lipoprotein (LDL) cholesterol, which is associated with an increased likelihood of heart disease. The keto diet may also increase your risk of developing kidney stones and bone fractures.
Finally, the keto diet may not be sustainable in the long term, and weight gain may occur once the diet is stopped. Social isolation and disordered eating may also result from strict diets like keto. It is always recommended to consult a healthcare professional before starting any new diet, especially if you have a medical condition or are taking medication.
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Weight loss on the keto diet
The keto diet is a weight-loss trend that dates back to ancient times. It involves a process called ketosis, a metabolic state where the body burns fat for energy instead of glucose. Typically, carbohydrates in your diet provide most of the fuel your body needs. The keto diet reduces the number of carbs you eat and teaches your body to burn fat for fuel instead.
The keto diet is high in fat, moderate in protein, and low in carbohydrates. The standard keto diet consists of 70% to 80% fats, 10% to 20% proteins, and 5% to 10% carbohydrates. Many nutrient-rich foods contain high amounts of carbohydrates, including whole grains, fruits, and vegetables, so these are restricted on the keto diet. Foods that provide fat for the keto diet include meats, fish, nuts, seeds, butter, and oils such as olive oil and canola oil. Dairy and unsweetened dairy alternatives such as full-fat cheese, plain full-fat yogurt, and cottage cheese are also eaten on the keto diet.
Ketosis can be difficult to achieve and maintain, and it may take a week or longer to enter this state. The time it takes to enter ketosis varies based on factors such as carbohydrate, fat, and protein intake, physical activity level, metabolism, sleep health, and stress level. Once achieved, ketosis may help with weight loss by reducing feelings of hunger, which may lead to eating less food. Research has shown that the keto diet can produce a small but significant reduction in weight, as well as beneficial metabolic changes such as improved insulin resistance, high blood pressure, and elevated cholesterol and triglycerides.
However, there are some downsides to the keto diet. It is a very restricted diet, and those who follow it do not receive the nutrients, vitamins, minerals, fibres, and fresh fruits that come with other diets. It can also cause side effects such as keto flu, which includes symptoms like weakness or shaking, sweating, a fast heartbeat, and dizziness. It may also not be suitable for athletes or those wishing to add muscle mass. Additionally, long-term low-carbohydrate intake has been linked to increased mortality, and there is a risk of losing muscle mass on the keto diet. Furthermore, while the keto diet can lead to rapid initial weight loss, this is mostly water weight, and long-term fat loss depends on sustained calorie deficits and metabolic adaptation. Indeed, studies have shown that once people stop the keto diet, they tend to regain at least half of the weight they lost.
For these reasons, it is important to consult a doctor before starting the keto diet or any other new diet.
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Other health benefits of the keto diet
The keto diet has been associated with several health benefits beyond weight loss.
Firstly, the keto diet may help manage and treat neurological conditions such as epilepsy, Alzheimer's disease, autism, and brain cancers like glioblastoma. This is because the keto diet alters the "excitability" part of the brain, reducing seizures in children with epilepsy.
Secondly, the keto diet can benefit individuals with type 2 diabetes by aiding weight loss and regulating blood sugar levels. The diet's low-carb nature reduces blood sugar and insulin levels, which is particularly beneficial for those with insulin resistance. In fact, some people with diabetes who adopt the keto diet may need to reduce their insulin dosage by 50% or more.
Thirdly, the keto diet may lower the risk of cardiovascular disease by improving HDL ("good") cholesterol levels and lowering triglycerides. However, it is important to note that the keto diet can also increase LDL ("bad") cholesterol levels, especially when consuming processed meats and highly refined fats. Therefore, prioritizing healthy fats like monounsaturated and polyunsaturated fats found in olive oil, avocado, and fatty fish is recommended to promote heart health.
Lastly, the keto diet can be combined with intermittent fasting, allowing individuals to receive the benefits of ketosis while still enjoying a varied and balanced diet. Intermittent fasting involves eating all meals within an eight-hour window and fasting for the remaining 16 hours of the day. This approach provides flexibility and supports metabolic health, weight management, and cellular repair.
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Different types of keto diets
The ketogenic diet, popularly known as the keto diet, is a low-carb, high-fat diet that offers various health benefits. It is a strict eating pattern that aims to induce a metabolic state called ketosis, where the body uses fat as its primary fuel source instead of carbohydrates. The keto diet has gained popularity for weight loss and is also being studied for its potential benefits in reducing the risk of certain diseases.
There are several types of keto diets, and the choice depends on individual preferences and health conditions. Here are some of the most common types:
- Standard Ketogenic Diet (SKD): This is the most common form of the keto diet, which includes very low carbohydrate intake, moderate protein consumption, and high fat intake. Typically, it consists of 70% fat, 20% protein, and only 10% carbohydrates.
- Cyclical Ketogenic Diet (CKD): This version involves periods of higher carbohydrate intake followed by ketogenic periods. For example, it may include 5 days of keto meals followed by 2 days of high-carb meals.
- Targeted Ketogenic Diet (TKD): This variation allows for the addition of carbohydrates around workout routines. It is designed to provide energy for physical activities while maintaining ketosis.
- High Protein Ketogenic Diet: This diet is similar to the SKD but includes a higher proportion of protein. The typical ratio is 60% fat, 35% protein, and 5% carbohydrates. This version is suitable for individuals who want to build or maintain muscle mass while on a keto diet.
- Mediterranean Keto: This approach combines the standard keto macronutrient distribution with an emphasis on Mediterranean diet elements like fatty fish and olive oil.
- Clean Keto: This version focuses on convenience while still adhering to the standard keto macronutrient ratios. The key difference is that clean keto prioritises the healthiest versions of foods within the keto guidelines.
- Lazy Keto: This approach is more flexible and may not strictly adhere to the keto guidelines all the time. However, it is important to note that ketosis is an "all or nothing" state, and a partial keto diet may lead to weight gain and increased blood lipid values.
Additionally, there are specific keto diets designed for medical purposes, particularly for treating epilepsy. These include the Classic Ketogenic Diet, Modified Ketogenic Diet, Medium Chain Triglyceride (MCT) Diet, Modified Atkins Diet, and Low-Glycemic Index Treatment (LGIT). These diets are carefully calculated and prescribed by medical professionals, sometimes requiring hospital supervision.
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Frequently asked questions
The keto diet is a high-fat, moderate-protein, low-carbohydrate diet. It changes the way your body uses food by reducing the number of carbs you eat and teaching your body to burn fat for fuel instead.
You can eat full-fat dairy, low-carb vegetables, plant-based foods like nuts, seeds, and avocados, oils and fats like olive oil, meats, fish, and eggs.
The keto diet has been known to help with weight loss and has been shown to have several health benefits, including managing diseases like epilepsy, type 2 diabetes, and heart disease.
Some people may experience "keto flu" symptoms such as feeling foggy, irritable, nauseous, and tired. Other potential side effects include dehydration, constipation, and negative impacts on heart health and bone health.
It usually takes about two to four days to enter ketosis, but this can vary depending on factors such as carbohydrate intake, physical activity level, metabolism, and sleep health.
