Keto Diet: Who Benefits And Who Should Avoid?

The keto diet is a low-carb, high-fat eating plan that has been around since the 1920s. It is advertised as a weight-loss tool but is actually a medical diet that comes with serious risks. The keto diet is used to help reduce the frequency of epileptic seizures in children. It is also being studied for its potential to mitigate symptoms for patients with progressive neurological disorders like Parkinson's disease, but scientific research has not yet confirmed these benefits. The keto diet is typically very restrictive, which makes it hard to stick to. It can also lead to several health issues, including nutrient deficiency, liver problems, kidney problems, and constipation.

Who should avoid the keto diet?

The keto diet is not suitable for everyone. Here are some groups of people who should avoid the keto diet:

Pregnant or Breastfeeding Women

Pregnant or breastfeeding women should not attempt the keto diet. This is because the keto diet may not provide enough protein for pregnant women, which is essential for the growth of the fetus. The keto diet may also cause disruptions to the menstrual cycle and, in extreme cases, amenorrhea, which is the complete absence of periods.

People with Eating Disorders

People with active eating disorders or a history of disordered eating patterns should avoid the keto diet. The strict rules of the diet may trigger unhealthy patterns again, negatively impacting their health in both the short and long term.

People with Adrenal Fatigue

Adrenal fatigue is not considered a diagnosable condition by most doctors. However, some people receive this diagnosis from their healthcare providers, indicating that their adrenal glands are not producing hormones in the right levels or at the right times throughout the day. While there is no research on the effects of a keto diet on cortisol levels, there is evidence that low-carb diets can negatively affect them.

People with Hypothyroidism

People with hypothyroidism should also avoid the keto diet. Insulin is needed to convert the inactive thyroid hormone T4 into the active hormone T3. The keto diet restricts carbohydrates to the point where there may not be enough insulin for this process, potentially worsening hypothyroid symptoms.

People with No Gallbladder or Gallbladder Disease

The keto diet requires the consumption of a large amount of fat. For people with no gallbladder or gallbladder disease, this may pose a risk as there may not be enough bile to break down the fats. This could lead to malnutrition or unpleasant symptoms as the gallbladder struggles.

Children and Teens

Children and teens need a balanced diet and are still growing and developing. Unless prescribed and closely monitored by a healthcare provider, the keto diet may cause nutritional deficiencies.

High-Performance Athletes

The keto diet may be challenging for competitive or high-performance athletes as it may not provide enough calories or quick fuel, often obtained from carbohydrates, to support higher activity levels.

It is important to note that there is no one-size-fits-all diet, and individuals should consult with a licensed healthcare provider or dietitian to determine if the keto diet is suitable for them.

What are the benefits of ketones?

Ketones are among the most underappreciated byproducts of human metabolism. They play a vital role in extending human survival in the absence of food. Ketones have also emerged as a practical and effective dietary approach to weight loss and maintenance.

Ketones are produced when the body breaks down fat. They become the body and brain's main source of energy when the body is in a state of ketosis. Ketosis is a metabolic state that occurs when the body burns fat for energy instead of glucose.

Weight Loss

The process of breaking down fat to produce ketones can help people feel less hungry, which may lead to eating less food and losing weight. Research has shown that ketosis may be more effective at producing fat loss and maintaining lean mass than low-fat diets.

Increased Energy

Ketosis delivers the body's energy needs in a way that reduces inflammation. Research suggests that the brain works more efficiently on ketones than on glucose.

Treatment of Chronic Illnesses

Ketosis has been shown to potentially help treat and manage diseases such as epilepsy, Alzheimer's disease, autism, brain cancers, type 2 diabetes, heart disease, and metabolic syndrome.

Protection Against Neurological Conditions

Ketones serve as the brain's only significant alternative fuel and can become the primary fuel in conditions of limited glucose availability. They have been shown to protect neurons against hypoglycemia-induced death and reduce neuronal death.

Improved Heart Health

Some evidence shows that eating healthful fats, such as avocados, can help improve heart health by reducing cholesterol when on a keto diet.

Protection Against Cancer

The ketogenic diet may be a safe and suitable complementary treatment to use alongside chemotherapy and radiation therapy in people with certain cancers. This is because it would cause more oxidative stress in cancer cells than in normal cells, causing them to die.

Other Benefits

Other potential benefits of ketones include improved PCOS symptoms, reduced acne, and improved athletic performance.

What foods are allowed on a ketogenic diet?

The keto diet is a low-carb, high-fat diet that has been around since the 1920s. It is designed to burn fat by cutting carbs, with 5% of calories from carbohydrates, 20% from protein, and 75% from fat. While the keto diet is well-known as a weight-loss tool, it was originally used to help reduce seizures in pediatric patients with epilepsy.

Animal Proteins

Fish and shellfish are keto-friendly options as they are carb-free and rich in B vitamins, potassium, and selenium. Salmon, sardines, mackerel, and other fatty fish are also high in omega-3 fats, which have been linked to lower insulin levels. Meat and poultry are also staple foods on the keto diet as they are carb-free and rich in B vitamins and minerals. Eggs are another healthy protein source for keto as they contain less than 1 gram of carbs and about 6 grams of protein per large egg.

Dairy and Dairy Alternatives

Cheese is a great fit for the keto diet as most varieties are very low in carbs and high in fat. Plain Greek yogurt and cottage cheese are also suitable, but should be eaten in moderation as they contain some carbs. Cream and half-and-half are also keto-friendly as they are very low in carbs and high in fat. Unsweetened plant-based milk, such as soy, almond, and coconut milk, are also allowed.

Green Leafy Vegetables

Green leafy veggies are extremely low in carbs and rich in vitamins, minerals, and antioxidants. Some examples include spinach, kale, collard greens, bok choy, celery, and zucchini.

High-Fat Veggies

Avocados and olives are unique among vegetables as they are fairly high in fat and contain fiber and low net carbs.

Other Non-Starchy Vegetables

Cauliflower, broccoli, cabbage, cucumbers, green beans, and turnips are some examples of low-calorie and carb veggies that are full of nutrients and antioxidants.

Plant-Based Foods

Nuts and seeds are healthy options for keto as they are high in fat and low in carbs. Berries, particularly raspberries and strawberries, are also allowed as they are low in carbs and high in fiber. Dark chocolate and cocoa powder, which contain flavanols that may reduce the risk of heart disease, can be consumed in moderation.

Fats and Oils

Olive oil, coconut oil, avocado oil, butter, and ghee are good fats to include in the keto diet.

Beverages

Unsweetened coffee, tea, and sparkling water are good beverage options for keto. Heavy cream can be added to coffee or tea, but it is best to avoid "light" lattes made with nonfat milk and high-carb flavorings.

What are the risks of the keto diet?

The keto diet is a low-carbohydrate, high-fat diet that has been used since the 1920s to reduce seizures in pediatric patients with epilepsy. While it has been advertised as a weight-loss wonder, it is a medical diet that comes with serious risks and is not suitable for long-term use.

Nutrient Deficiency

The keto diet restricts several food groups, including fruits, whole grains, and legumes, which can lead to deficiencies in micronutrients such as selenium, magnesium, phosphorus, and vitamins B and C.

Liver Problems

The high-fat content of the keto diet means the liver has to metabolize large amounts of fat, which could worsen existing liver conditions.

Kidney Problems

The kidneys help metabolize protein, and the high protein content of the keto diet may overload them. The keto diet may also increase the risk of kidney stones due to increased acid levels in the blood and urine.

Constipation

The keto diet is low in fibrous foods like grains and legumes, which can lead to constipation.

Fuzzy Thinking and Mood Swings

The brain functions best when using sugar from healthy carbohydrates as its energy source. Low-carb diets may cause confusion, irritability, and mood swings.

Heart Disease

The keto diet is associated with an increase in "bad" LDL cholesterol, which is linked to heart disease. The high-fat nature of the diet, especially the high levels of saturated fat, could increase the risk of cardiovascular disease.

Bone Health

Some studies in animals have linked the keto diet to decreased bone strength and bone mineral density.

Keto Flu

When starting the keto diet, some people experience flu-like symptoms such as headaches, dizziness, fatigue, nausea, and constipation due to the body adjusting to using ketones and fat as its primary energy source.

Social Isolation and Disordered Eating

Strict diets like keto could lead to social isolation and disordered eating patterns.

Other Health Conditions

The keto diet is not suitable for those with conditions involving the pancreas, liver, thyroid, or gallbladder. It may also be unsafe for people with diabetes, kidney disease, or eating disorders.

How does the keto diet work?

The keto diet is a low-carb, high-fat diet that shares similarities with the Atkins and low-carb diets. It involves drastically reducing carbohydrate intake and replacing it with fat. Typically, this means getting 70% of calories from fat, 20% from protein, and only 10% from carbohydrates.

The keto diet works by putting your body into a metabolic state called ketosis. This happens when you significantly reduce your consumption of carbohydrates, limiting your body's supply of glucose (sugar), which is the main source of energy for cells. When deprived of its main energy source, the body will find an alternative. After 3-4 days, the body turns to stored fat, and the liver converts this fat into ketones, which can be used for energy.

Ketogenic diets can cause significant reductions in blood sugar and insulin levels. This, along with the increased ketones, has some health benefits. However, it is important to note that the keto diet is typically recommended as a short-term dietary change, as there are some associated health risks.

Frequently asked questions