Keto Diet: What Foods Are Allowed?

The ketogenic diet, or keto diet, is a low-carb, high-fat diet that has been around for almost 100 years. It involves drastically reducing your carbohydrate intake and replacing it with fat. This reduction in carbs puts your body into a metabolic state called ketosis, where it becomes incredibly efficient at burning fat for energy. While it has been used to treat drug-resistant epilepsy, especially in children, it has recently gained popularity as a weight-loss diet. However, it is not suitable for everyone and has some potential health risks.

Weight loss

The ketogenic, or keto, diet is a low-carb, high-fat, and high-protein diet that has been adopted by many looking to lose weight and improve health. The keto diet forces the body to use a different type of fuel. Instead of providing the body with glucose from carbohydrates, the keto diet relies on the liver to break down stored fat into molecules called ketones.

The keto diet is a popular choice for people looking to lose weight because it is a very low-carb diet that can lead to dramatic weight loss. However, it's important to note that much of the initial weight loss on the keto diet is due to water losses. When you restrict carbs on keto, your body rapidly burns through glycogen, the stored carbs in your liver and muscles. After your glycogen stores are depleted, you shift to burning fat.

• Achieving and maintaining ketosis is crucial for weight loss on the keto diet. To reach ketosis, carbohydrate intake must be drastically reduced to 5-10% of your total calories, which is typically around 20-50 grams of carbs per day.
• Eat nutritious, whole foods. Relying on processed, convenience-type foods, and snacks can slow down weight loss, even if they are keto-friendly. Stick to unprocessed, whole foods like full-fat dairy products, eggs, fish, meat, and healthy fats like avocado and olive oil.
• Create a calorie deficit. To lose weight, you must burn more calories than you consume. Many keto-friendly foods are high in calories, so it's important to pay attention to portion sizes and not overdo it.
• Manage stress and get adequate sleep. Research shows that chronic stress and lack of sleep can negatively impact weight loss by increasing levels of the hormone cortisol, which can encourage the body to store fat.
• Incorporate more physical activity. Exercise stimulates the body's metabolism and burns calories, helping you reach your desired weight.

While the keto diet can be an effective tool for weight loss, it may not be suitable for everyone. It is always recommended to consult with a healthcare professional before starting any new diet, especially if you have an underlying medical condition or are taking medication.

Reducing seizures

The ketogenic diet is a high-fat, low-carbohydrate, and adequate-protein diet that has been used to treat seizures in people with

Blood sugar control

The ketogenic diet can be effective for blood sugar control and management of Type 2 diabetes. By severely restricting carbohydrates, the keto diet lowers blood sugar levels and reduces the need for insulin. This is because the body breaks down fats for energy instead of carbohydrates or glucose.

However, it is important to note that the keto diet is not suitable for everyone. For people with diabetes, low blood sugar can be dangerous, especially if they are also taking certain diabetes medications or insulin. Therefore, it is important to monitor blood sugar levels regularly and consult a doctor before making any dietary changes.

Additionally, the keto diet can be challenging to stick to in the long term due to its restrictive nature. It may also lead to some adverse side effects, such as "keto flu", constipation, diarrhoea, leg cramps, and fatigue.

When following a keto diet, the body enters a state called ketogenesis, where ketone bodies are created from fatty acids and replace glucose as the body's primary source of energy. This shift in energy source can help stabilise blood sugar levels, reducing spikes caused by carbohydrate consumption.

Several studies have found that the keto diet can be effective for blood sugar control in people with Type 2 diabetes. A 2013 review reported that a ketogenic diet can lead to significant improvements in blood sugar control, weight loss, and insulin requirements compared to other diets. Additionally, a 2017 study found that the keto diet outperformed a conventional low-fat diabetes diet over 32 weeks in terms of weight loss and blood sugar control.

However, a 2022 review of randomised clinical trials found limited evidence to support keto diets for the long-term management of Type 2 diabetes. The dropout rate in the keto diet groups was as high as 54%, and the studies only lasted 6-12 months.

Other considerations

While the keto diet may help with blood sugar control, it is important to consider other factors as well. The keto diet can be low in certain nutrients, and it may be difficult to stick to in the long term due to its restrictive nature. Additionally, people with diabetes should be cautious of developing ketoacidosis, a dangerous condition that can occur when ketone levels become too high.

It is always recommended to consult a healthcare professional before starting any new diet, especially if you have a medical condition such as diabetes.

High cholesterol

The keto diet may affect cholesterol levels, but more research is needed to determine the extent of its effects and the circumstances under which it influences cholesterol. Cholesterol levels are linked to heart disease risk, so it is important to consult a healthcare professional before adopting the keto diet, especially if you have other risk factors.

The keto diet can be generally healthy and safe for most people, but it may not be suitable for those with certain conditions, such as kidney disease, liver diseases, familial hypercholesterolemia (high cholesterol levels inherited from family), or fat-induced lipemia. If you have type 1 diabetes, gallbladder issues, or a genetic disorder affecting fat metabolism, it is advisable to consult a dietitian before considering the keto diet.

Most research suggests that the keto diet can help lower total cholesterol and LDL ("bad") cholesterol levels while raising HDL ("good") cholesterol levels. However, in some cases, the keto diet may temporarily increase total and LDL cholesterol levels. To prevent this, adjustments can be made to the standard keto diet.

Adjustments to the Keto Diet to Prevent Raising Cholesterol Levels:

• Avoid artificial trans fats, processed meats, and fried foods, as these may increase the risk of heart disease.
• Replace some saturated fats with monounsaturated fats. While saturated fats are not necessarily unhealthy, this swap may help lower cholesterol levels. Avocados, olive oil, nuts, and nut butters are good sources of monounsaturated fats.
• Include polyunsaturated fats, such as omega-3 fats, which may help lower triglyceride levels and increase HDL cholesterol. Flax seeds, chia seeds, walnuts, and fatty fish like salmon are rich in omega-3s.
• Ensure sufficient fiber intake by incorporating fiber-rich foods such as nuts, seeds, berries, and low-carb veggies.

While the keto diet may impact cholesterol levels, it is important to remember that the effects can vary depending on individual factors and the specific implementation of the diet. Consult a healthcare professional to determine if the keto diet is suitable for your particular situation and to monitor your cholesterol levels during the diet.

Nutrient deficiencies

A ketogenic diet can lead to nutrient deficiencies. Because the keto diet is so restrictive, it can be hard to get all the nutrients your body needs.

Harvard Health Publishing notes that if you're not eating a wide variety of vegetables, fruits, and grains, you may be at risk for deficiencies in micronutrients, including selenium, magnesium, phosphorus, and vitamins B and C.

The keto diet can also lead to low bone density (osteopenia) and bone fractures. This is because the diet is often low in foods that contain calcium and other nutrients essential for bone health, such as dairy and leafy greens.

Additionally, the high fat content of the keto diet can lead to an increase in "bad" LDL cholesterol, which is linked to heart disease.

It's important to speak to your doctor or a registered dietitian before starting a ketogenic diet to ensure that you're getting all the nutrients your body needs and to monitor for any potential side effects or deficiencies.

Frequently asked questions