Keto Vs Carbs: Which Diet Is Superior?

The ketogenic diet is a high-fat, low-carbohydrate, and moderate-protein diet. The diet is designed to put the body into a metabolic state called ketosis, where the body uses fat and ketones instead of glucose as its main fuel source. The keto diet is often used for weight loss and has been shown to improve type 2 diabetes and metabolic syndrome.

On a keto diet, a person should consume up to 50 grams of carbohydrates per day to stay in ketosis. The keto diet involves eating foods such as meat, fish, cheese, eggs, and low-carb vegetables, while limiting foods such as bread, rice, pasta, and sugar.

The keto diet has gained popularity due to its potential benefits for weight loss and blood sugar control. However, it is a very restrictive diet that may be challenging to follow and can cause side effects such as constipation and the keto flu.

Overall, the keto diet may be a good option for those looking to lose weight or improve blood sugar control, but it is important to consult with a healthcare professional before starting any new diet.

Pros and cons of keto

The ketogenic diet is a high-fat, moderate-protein, and very low-carbohydrate diet. It is designed to put the body into a metabolic state called ketosis, where it breaks down stored fat into molecules called ketone bodies to use for energy. While the keto diet has been associated with several benefits, there are also some significant risks and drawbacks. Here is a detailed look at the pros and cons of the keto diet:

Pros:

• Weight Loss: The keto diet is often touted as an effective tool for weight loss. This is because cutting carbs leads to a drop in water weight, which is noticeable on the scale. Additionally, certain types of ketones released during ketosis may suppress appetite, making it easier to stick to a calorie deficit.
• Blood Sugar Management: The keto diet can help stabilize blood sugar levels, especially for people with type 2 diabetes. Research suggests that a keto diet may even reverse type 2 diabetes in some individuals.
• Appetite Suppression: People on the keto diet often report feeling less hungry due to the appetite-suppressing effects of fatty foods, which take longer to break down in the body. This can lead to reduced calorie intake and subsequent weight loss.
• Neurological Benefits: The keto diet was originally developed to treat seizures in children with epilepsy, and it is still used for this purpose today. There is also emerging research suggesting potential benefits for other neurological disorders, such as autism, traumatic brain injury, and Alzheimer's.
• Potential Cancer Treatment: Some small studies have shown that the keto diet may "starve" cancer cells of energy, potentially weakening them and making them more susceptible to chemotherapy and radiation. However, this research is still in its early stages and highly controversial.

Cons:

• Restrictive and Hard to Sustain: The keto diet is highly restrictive, requiring the omission of multiple food groups, including grains, legumes, fruits, milk, yogurt, and many types of vegetables. This makes the diet challenging to stick to and may lead to yo-yo dieting, which increases mortality.
• Nutrient Deficiencies: The keto diet can lead to deficiencies in essential vitamins and minerals, including vitamins A, E, C, K, and B6, as well as folate, and minerals like calcium, magnesium, potassium, and iron. This can result in health issues and “keto flu,” characterized by symptoms like constipation, fatigue, and brain fog.
• Digestive Issues: The lack of fiber in the keto diet can lead to constipation and slow digestion. Additionally, consuming high amounts of fat can cause gastrointestinal issues like diarrhea, cramping, bloating, and stomach upset.
• Negative Impact on Heart Health: The high-fat nature of the keto diet, especially if it includes high amounts of saturated fat, can increase the risk of cardiovascular disease. This is because saturated fat can increase levels of LDL (bad) cholesterol, which clogs arteries and is associated with heart disease.
• Lack of Long-Term Research: There is a lack of long-term data on the safety and effectiveness of the keto diet. Most research suggests notable outcomes in the first few weeks, but the long-term health risks remain unknown.

Overall, while the keto diet may offer some potential benefits, it is important to carefully consider the drawbacks and risks associated with this highly restrictive diet. It is always recommended to consult a healthcare professional or registered dietitian before starting any new diet, especially one as restrictive as keto.

How keto works

The ketogenic diet is a high-fat, moderate-protein, and very low-carbohydrate diet. Carbohydrates are the body's preferred source of energy, but on a strict ketogenic diet, only 5% to 10% of energy intake comes from carbohydrates. This reduction in carbohydrates puts the body into a metabolic state called ketosis.

Ketosis

Ketosis is when the body starts breaking down stored fat into molecules called ketone bodies to use for energy without circulating blood sugar from food. Once the body reaches ketosis, most cells will use ketone bodies to generate energy until carbohydrates are eaten again.

How to Get into Ketosis

To get into ketosis, you need to restrict your carbohydrate intake. This means eating a diet that's about 80% to 90% fat. In other words, most of your diet will consist of dietary fats. It's important to monitor your protein intake as well, as excess protein can convert into glucose, inhibiting ketosis. To maintain ketosis, you need to keep your daily carb intake to around 20 to 50 grams.

Benefits of Ketosis

Ketosis has several benefits, including lower insulin levels, hormonal balance, and reduced inflammation. Lower insulin levels mean that the body can more easily access fat stores for fuel. Keto diets also help balance hormones that regulate hunger, so you're less likely to experience cravings and hunger. In addition, sugar is an inflammatory food, so keeping your sugar and carbohydrate intake low on a keto diet helps lower inflammation levels.

Downsides of Ketosis

While ketosis can be beneficial, it also has some downsides and critics. The keto diet can feel restrictive, and it may be challenging to stick to in the long term. It can also be difficult to get the right balance of macronutrients, as too much protein can impair ketosis, and too much fat can lead to consuming too many calories, slowing down weight loss. In addition, some people experience negative side effects when starting a keto diet, such as "keto flu," which can include symptoms like nausea, constipation, headaches, and fatigue.

Who Should Try Keto?

The keto diet has been shown to be effective for weight loss and improving conditions like type 2 diabetes, epilepsy, and high cholesterol. It may also have benefits for other neurological conditions, cancer, PCOS, obesity, and cardiovascular disease. However, it is a very restrictive diet, and it may not be suitable for everyone. It is always recommended to consult with a healthcare professional before starting any new diet, especially a restrictive one like keto.

What to eat on keto

The ketogenic diet is a high-fat, moderate-protein, and very low-carbohydrate diet. Carbohydrates are the body's preferred source of energy, but on a strict ketogenic diet, only 5% to 10% of energy intake comes from carbohydrates. This reduction in carbohydrates puts the body into a metabolic state called ketosis, where it starts breaking down stored fat into molecules called ketone bodies to use for energy.

Animal Proteins

Fish and shellfish are keto-friendly and rich in B vitamins, potassium, and selenium. Salmon, sardines, mackerel, and other fatty fish are also high in omega-3 fats, which are associated with lower insulin levels and increased insulin sensitivity. Meat and poultry are considered staples on the keto diet as they contain no carbohydrates and are rich in B vitamins and minerals.

Dairy and Dairy Alternatives

Cheese, plain Greek yogurt, and cottage cheese are suitable for the keto diet. Most cheeses are very low in carbs and high in fat. Cream and half-and-half are also keto-friendly, but they should be consumed in moderation. Unsweetened plant-based milk, such as soy, almond, and coconut milk, are also good options.

Green Leafy Vegetables

Green leafy vegetables are extremely low in carbs and rich in vitamins, minerals, and antioxidants. Examples include spinach, kale, collard greens, salad greens, and cooking greens.

High-Fat Veggies

Avocados and olives are unique among vegetables as they are high in healthy fats and low in net carbs.

Other Plant-Based Foods

Nuts and seeds are healthy, high in fat, and low in carbs. Berries are also keto-friendly, especially raspberries and strawberries, as they are low in carbs and high in fiber.

Fats and Oils

Olive oil, coconut oil, avocado oil, butter, and ghee are good choices for fats and oils on the keto diet.

Beverages

Unsweetened coffee and tea are carb-free drinks that can be enjoyed on the keto diet. Unsweetened sparkling water is also a good keto-friendly alternative to soda.

Other Considerations

When following a ketogenic diet, it is important to monitor your total carb intake and choose your carbs wisely. Net carbs refer to the amount of carbs in a food after subtracting the fiber content. It is generally recommended to limit carbs to 20-50 grams per day to stay in ketosis.

Potential risks of keto

The keto diet is a high-fat, moderate-protein, and very low-carbohydrate diet. While it has been used to help reduce the frequency of epileptic seizures in children, it has also been tried for weight loss. However, it is not without its risks and is best done under short-term supervision.

Nutrient Deficiency

Studies suggest that the keto diet may not provide enough calcium, vitamin D, magnesium, and phosphorus. Over time, this could lead to nutrient deficiencies. It is recommended that those on a keto diet supplement their intake of potassium, sodium, magnesium, calcium, omega-3 fatty acids, psyllium fiber, and vitamins B, C, and E.

Kidney Problems

The kidneys help metabolize protein, and the high protein content in the keto diet may overload them. Additionally, the high intake of animal foods can cause your blood and urine to become more acidic, leading to an increased excretion of calcium in your urine and a higher risk of kidney stones.

Constipation and Digestive Issues

The keto diet is low in fibrous foods like grains and legumes, which can lead to digestive discomfort and constipation. It can be difficult to meet your daily fiber needs, and the lack of fiber may also negatively affect your gut bacteria.

Increased Risk of Chronic Diseases and Early Death

There is some evidence that high-fat, low-carb diets that focus on animal foods may lead to poor health outcomes. A long-term study linked animal-based low-carb diets to higher rates of death from heart disease, cancer, and all causes.

Bone Health

Several studies in animals link the keto diet to decreased bone strength and bone mineral density. A study in children with epilepsy found that 68% had a lower bone mineral density score after going on the keto diet.

Low Blood Sugar

Low-carb diets like keto can help manage blood sugar levels in people with diabetes. However, individuals with type 1 diabetes may be at a higher risk of low blood sugar (hypoglycemia) while on the keto diet. This can lead to confusion, shakiness, fatigue, and sweating, and, if untreated, coma and death.

Negative Side Effects

The keto diet may also cause negative side effects such as the "keto flu," with symptoms like an upset stomach, dizziness, decreased energy, and mood swings. It could also lead to social isolation and disordered eating due to its restrictive nature.

Lack of Sustainability

The keto diet is ultimately not realistic or sustainable in the long term. It restricts fresh fruits and vegetables, whole grains, and low-fat dairy that can help with long-term weight loss and overall health.

It is important to consult a doctor and a registered dietitian before starting the keto diet to ensure you are getting essential nutrients and maintaining overall health.

How to get into ketosis

Ketosis is a metabolic state in which the body uses stored fat as its primary energy source instead of glucose. This can be achieved by reducing carbohydrate intake and increasing physical activity. Here are some detailed tips to help you get into ketosis:

Reduce Carbohydrate Intake

The first step to getting into ketosis is to significantly reduce your carbohydrate consumption. Aim for 50 grams or less per day, but keep in mind that the exact limit can vary from person to person. This restriction forces your body to use fat instead of glucose as its main energy source. Remember to track your carb intake and be mindful of hidden carb sources in sauces and dressings.

Increase Healthy Fat Intake

When reducing carbs, it's important to replace those calories with healthy fats. Aim for about 55-60% of your daily calories from healthy fat sources such as fatty fish like salmon, olive oil, avocado oil, nuts, nut butter, avocados, and eggs. These healthy fats will help boost your ketone levels and facilitate the transition into ketosis.

Increase Physical Activity

Exercising more can help deplete your body's glycogen stores, which encourages your liver to produce ketones. Working out in a fasted state can further increase ketone levels. Keep in mind that it may take a few weeks for your body to adapt to using ketones and fatty acids as primary fuel sources, so you may experience a temporary reduction in physical performance.

Try Intermittent Fasting

Intermittent fasting can be a useful tool to get into ketosis. It involves going without eating for several hours or having short fasting periods. This approach helps deplete your body's glycogen stores and encourages the production of ketones. However, always consult a doctor before trying intermittent fasting, especially if you have any health conditions.

Monitor Ketone Levels

You can use simple ketone test strips or monitors to check your ketone levels in the blood, urine, or breath. This will help you track your progress and make any necessary adjustments to your diet. Remember that reaching ketosis can be challenging and may take a few days to a week or longer, depending on various factors such as dietary plans and activity levels.

Maintain Adequate Protein Intake

It's important to consume an adequate amount of protein while reducing carbs. This will help supply your liver with amino acids for gluconeogenesis, the process of making glucose. It will also help preserve muscle mass during weight loss. Aim for a daily protein intake of 0.45-0.68 g/lb of ideal body weight.

Consume More MCT Oil

Medium-chain triglycerides (MCTs), found in MCT oil, can help increase ketone levels. MCTs are rapidly absorbed and converted into ketones by the liver. They have been used to induce ketosis in children with epilepsy and may be beneficial for those with Alzheimer's disease and other nervous system disorders.

Remember, before making any significant dietary changes, it's important to consult a qualified health professional, especially if you have any underlying health conditions.

Frequently asked questions