Keto Vs Carbs: Why Make The Switch?

The keto diet is a popular choice for those looking to lose weight or manage their blood sugar levels. The diet involves drastically cutting down on carbohydrates and replacing them with fats, which puts the body into a state of ketosis, where it burns fat for energy instead of glucose. While this can lead to potential weight loss and increased energy, it can be challenging to maintain due to side effects like keto breath, constipation, and the keto flu, which includes symptoms like fatigue and headaches. Additionally, the keto diet restricts many nutrient-rich foods, including whole grains, fruits, and vegetables, and can lead to nutrient deficiencies if not carefully managed. For those who love carbs, the idea of giving them up can be daunting, and the keto diet may not be the best choice due to the risk of carb cravings and the difficulty of maintaining ketosis. However, some people find success by gradually reducing their carb intake or trying keto cycling, which involves following the keto diet for a certain period and then taking a day or two off.

The keto diet can help with weight loss, increased energy and treating chronic illnesses

The keto diet is a high-fat, moderate-protein, and low-carb diet. Typically, a keto diet consists of 70% to 80% fats, 10% to 20% proteins, and 5% to 10% carbohydrates. This means staying under 50 grams of carbohydrates per day, or less, to enter and maintain ketosis.

Weight Loss

The keto diet can help with weight loss by reducing appetite and food intake. It can also help you lose fat while preserving muscle mass. Research has shown that a keto diet may be more effective for weight loss than a low-fat diet, even when total calorie intake is matched.

Increased Energy

The keto diet can increase energy levels, although you may experience fatigue and weakness during the initial stages as your body switches from burning carbohydrates to burning fat for energy. After several weeks, people on the keto diet should notice an increase in energy.

Treating Chronic Illnesses

The keto diet has been shown to have potential benefits for treating and managing various chronic illnesses, including:

• Type 2 diabetes: The keto diet can help with weight loss and blood sugar management in people with type 2 diabetes.
• Heart disease: The keto diet may lower the risk of cardiovascular disease by improving HDL ("good") cholesterol levels and lowering triglycerides and blood pressure.
• Metabolic syndrome: The keto diet may reduce the risk of metabolic syndrome, which is associated with an increased risk of heart disease. It can help improve cholesterol levels, blood sugar, and blood pressure.
• Alzheimer's disease: Animal studies suggest that a keto diet may improve balance and coordination in people with Alzheimer's disease. Human studies indicate that supplementing with MCT oil or ketone esters may improve symptoms.
• Epilepsy: The keto diet has been shown to reduce seizure frequency and severity in people with epilepsy who do not respond well to drug therapy.
• Polycystic Ovary Syndrome (PCOS): Women with PCOS who follow the keto diet may experience weight loss, reduced insulin levels, and improved reproductive hormone function.

It can be challenging to stay in ketosis

Staying in ketosis can be challenging for several reasons. Firstly, the keto diet is very restrictive, and it can be difficult to stick to the required daily intake of carbohydrates, which is typically limited to up to 50 grams per day. This restriction means cutting out or significantly reducing many common foods such as bread, beans, legumes, fruits, and some vegetables. As a result, it can be challenging to find enjoyable and varied food options that fit within the keto diet, and individuals may become bored with their limited food choices.

Another challenge is that the keto diet can cause various side effects, which may deter people from continuing the diet. These side effects can include "keto flu," which involves symptoms such as an upset stomach, headache, and fatigue. Other potential side effects include bad breath, constipation, and high cholesterol. Additionally, the keto diet can lead to temporary insulin resistance and carbohydrate sensitivity, resulting in symptoms such as abdominal pain, bloating, gas, diarrhoea, and fatigue when carbohydrates are reintroduced.

Furthermore, the keto diet may not be suitable for everyone, especially those with certain health conditions. For example, older adults may struggle with the unpleasant keto flu symptoms, and individuals with diabetes need to be cautious and consult medical professionals before starting the keto diet. Additionally, those who engage in intense workouts may find it challenging to stay within the strict carbohydrate limits of the keto diet.

Finally, staying in ketosis requires a period of adjustment for the body. When transitioning to the keto diet, it can take several days to a week or more for the body to enter ketosis and start burning fat for energy instead of carbohydrates. Similarly, when transitioning out of the keto diet, the body needs time to readjust to using carbohydrates for energy, and it is recommended to slowly reintroduce carbs to minimise potential side effects.

The keto diet can be difficult to follow and may cause side effects

The keto diet can be restrictive and challenging to follow. It requires a significant reduction in carbohydrate intake, limiting bread, beans, legumes, fruits, and some vegetables. This can be difficult to maintain, especially as it may lead to boredom with the available food options.

Furthermore, the keto diet can cause various side effects. One of the most well-known is the "keto flu," which includes symptoms such as an upset stomach, headache, and fatigue. This typically occurs during the initial transition phase as the body adapts to burning fat instead of carbohydrates for energy. Other possible side effects include "keto" breath, constipation, low bone density, and high cholesterol.

The keto diet may also cause temporary insulin resistance and carbohydrate sensitivity, known as carbohydrate intolerance. This means that when transitioning back to a regular diet, individuals may experience a spike in glucose levels, even after consuming a small number of carbs. They may also feel tired or experience digestive issues, weight gain, and abdominal pain.

Additionally, the keto diet can be particularly challenging for older adults due to the unpleasant "keto flu" symptoms. It may be necessary to gradually reduce carbs instead of an abrupt transition. It is always advisable to consult a healthcare professional before making significant dietary changes, especially for those with pre-existing health conditions.

It may be dangerous to cycle in and out of ketosis

Keto cycling is a variation of the standard keto diet, where people go in and out of ketosis by taking a cheat day or week. On these "cheat days", people increase their carb intake, kicking their body out of ketosis, and then switch back to the fat-burning metabolic state by cutting back on carbs. While this approach may seem appealing, there are several reasons why cycling in and out of ketosis may be dangerous.

Firstly, keto cycling can be harsh on your body. Leaving ketosis means completely changing your metabolic state, and your body may not adjust well to these frequent switches between energy sources. This can lead to fatigue, mood changes, and increased hunger, as ketones produced during ketosis suppress appetite. Therefore, if you are trying to lose weight, keto cycling may be counterproductive.

Secondly, there are concerns about the long-term risks of keto cycling. A ketogenic diet is beneficial because it allows for a high intake of dietary fats without negatively impacting risk factors for cardiovascular disease. However, when you go in and out of ketosis, you may lose these benefits. Molly Devine, RD, owner and founder of MSD Nutrition Consulting and Eat Your Keto, warns that "the benefits from a ketogenic diet are a one-way street". She explains that reintroducing sugars into your diet while consuming high levels of fat may cause more harm than good in the long run.

Additionally, keto cycling may promote disordered eating behaviours. Research shows that people who follow low-carb diets are more prone to crave carbs and may develop disordered eating or binging as a result. The idea of having "cheat days" can reinforce an unhealthy relationship with food and lead to binge eating. It can also cause weight fluctuations, which can be mentally challenging for individuals.

Lastly, ketosis is an altered metabolic state, and some experts warn against forcing the body in and out of it regularly. Kristen Kizer, RD, dietitian at Pura Vida Behavioral Nutrition, expresses concern about the potential risks of keto cycling, stating that it is not a healthy practice to fall in and out of ketosis frequently. She highlights the importance of monitoring your ketone levels, as you cannot simply take a break and then pick up where you left off.

In conclusion, while keto cycling may seem like a more flexible and appealing approach to the strict keto diet, it is essential to consider the potential dangers. Cycling in and out of ketosis can have negative impacts on your body, metabolism, and emotional health, and may promote disordered eating behaviours. Therefore, it is crucial to consult with a healthcare professional before attempting keto cycling and to prioritise healthy eating patterns and sustainable weight loss methods.

The keto diet may not be sustainable in the long term

Firstly, the keto diet is restrictive and can be challenging to adhere to over an extended period. It requires a significant reduction in carbohydrate intake, limiting carbs to 50 grams or fewer per day, which means cutting back on fruits, vegetables, grains, and legumes. This restriction can lead to nutrient deficiencies, including vitamins, minerals, and fiber, which are essential for overall health.

Secondly, the keto diet may not be effective for long-term weight loss. While initial weight loss is often experienced due to reduced body water, it is not necessarily indicative of fat loss. Additionally, the restrictive nature of the diet makes it difficult to follow correctly, and weight regain is common when transitioning to a less strict diet.

Thirdly, there are potential health risks associated with the keto diet. The high-fat content, especially saturated fats, can increase the risk of heart disease and high cholesterol. The diet may also negatively impact kidney function, intestinal function, and blood vessels. There are concerns about the impact on athletic performance, as the body is in a more acidic state during ketosis, which may limit peak performance.

Furthermore, the keto diet is not suitable for everyone. It is not recommended for pregnant women or those planning to become pregnant, as it has been linked to an increased risk of birth defects. Additionally, for those with certain medical conditions or taking specific medications, the keto diet may be contraindicated.

Lastly, the keto diet may not be practical or enjoyable for some individuals in the long term. It can be socially restrictive, expensive, and time-consuming, impacting an individual's quality of life. It is important to consider not just the physical health benefits but also the mental and emotional well-being of the individual.

Frequently asked questions