Keto Energy: Fact Or Fiction?

The keto diet is a high-fat, low-carb diet that includes adequate protein. The body typically uses blood sugar (glucose) from carbohydrates as its key energy source. However, when carb intake is very low, the body burns fat for energy instead, producing a compound called ketones, which become the body and brain's main energy source. This state is called ketosis. The keto diet is advertised as a weight-loss wonder, but it is also associated with increased energy levels and treating chronic illnesses.

The keto diet can help you lose weight

The keto diet is a high-fat, low-carb diet that can help you lose weight. The diet works by minimising the amount of sugar and carbohydrates you consume, forcing your body to burn fat for energy instead of glucose. This process is called ketosis and can help you shed pounds by reducing your appetite and lowering your insulin levels.

The keto diet is a high-fat, moderate-protein, and low-carbohydrate eating plan. Typically, 70% to 80% of calories come from fat, 10% to 20% from protein, and 5% to 10% from carbohydrates. This means cutting out bread, cereal, grains, and reducing your fruit and vegetable intake. Instead, you'll be eating more oils, such as olive oil and canola oil, as well as fatty cuts of meat and fish.

By drastically reducing your carbohydrate intake, your body has to switch from burning glucose for energy to burning fat. This process is called ketosis, and it can help with weight loss in several ways. Firstly, ketosis can help reduce your appetite, making you feel less hungry and leading to a decrease in your overall food intake. Secondly, ketosis can lower your insulin levels, which can help with weight loss, especially around the belly area.

While the keto diet can be an effective tool for weight loss, it's not without its risks and side effects. The high-fat content of the diet, especially the encouragement of consuming saturated fats, can lead to an increase in "bad" LDL cholesterol, which is linked to heart disease. Other potential risks include nutrient deficiencies, liver and kidney problems, constipation, and fuzzy thinking or mood swings due to the low carbohydrate intake.

Due to the potential risks associated with the keto diet, it's recommended that you consult a healthcare professional before starting and only use it as a short-term dietary change to jump-start your weight loss journey. Once you resume a normal diet, the weight is likely to return, so it's important to make sustainable, long-term dietary changes.

It can be used to treat chronic illnesses

The ketogenic diet has been used to treat chronic illnesses and may have the potential to help manage and even reverse some conditions.

The ketogenic diet was originally created as a therapeutic diet to treat epilepsy almost a hundred years ago. Research has shown that the ketogenic diet can reduce seizure frequency in some individuals with epilepsy. It can also reduce body weight, lower blood glucose, and decrease HbA1c in the short term.

The ketogenic diet may also be beneficial for people with metabolic syndrome, a condition characterised by insulin resistance. The diet can improve cholesterol values, as well as reduce blood sugar and blood pressure.

Some studies have shown that the ketogenic diet may be beneficial for people with non-alcoholic fatty liver disease (NAFLD). This is a serious condition where excess fat is stored in the liver, and it is often linked to type 2 diabetes, metabolic syndrome, and obesity. The ketogenic diet may improve liver health and lead to weight loss.

The ketogenic diet has also been proposed as a potential treatment for Alzheimer's disease, as it can provide an alternative fuel source for neurons in the brain. Small trials have shown that increasing blood ketones through a ketogenic diet can improve some measures of cognitive function in Alzheimer's patients.

Additionally, the ketogenic diet may be beneficial for people with polycystic ovary syndrome (PCOS), multiple sclerosis (MS), traumatic brain injury (TBI), and cancer. However, more research is needed to confirm the effectiveness of the ketogenic diet in treating these chronic illnesses.

It can be difficult to follow and has side effects

The keto diet can be difficult to follow and has side effects. The diet is restrictive, and it can be challenging to cut out all bread, cereal, grains, and significantly reduce fruit and vegetable intake. It can be difficult to get used to eating fat at every meal and ensuring that fat supplies up to 90% of daily calories. The diet can also be hard to maintain due to side effects, including keto flu, which can cause stomach aches, nausea, irritability, confusion, and brain fog. Other possible side effects include bad breath, low bone density, high cholesterol, and constipation.

The keto diet can also increase the risk of nutrient deficiency, as it restricts many nutrient-rich foods. It may also worsen liver and kidney problems and cause fuzzy thinking and mood swings, as the brain functions best when its energy source is glucose from carbohydrates. Therefore, it is essential to talk to a doctor and a registered dietitian before attempting a ketogenic diet.

It can increase your focus and energy

The keto diet can be a great way to increase your energy levels and improve your focus. The keto diet is a high-fat, low-carb diet that includes adequate protein. The body can use fats and proteins for energy, even though carbs are easier to convert into energy. The keto diet minimises the amount of sugar and carbs you consume, forcing your body to get its energy from breaking down fats instead. This is called ketosis, where the body burns fat instead of carbs.

When your body enters ketosis, it starts to burn fat for energy instead of glucose. Your liver produces ketones, which become the main source of energy for your body and brain. The keto diet delivers your body's energy needs in a way that reduces inflammation, and research suggests your brain works more efficiently on ketones than on glucose.

Foods to eat on the keto diet

The keto diet is high in fat, moderate in protein, and low in carbs. The standard keto diet consists of 70% to 80% fats, 10% to 20% proteins, and 5% to 10% carbohydrates. Here are some foods to eat on the keto diet:

• Oily fish such as salmon, trout, sardines, and mackerel, which are rich in protein, fatty acids, and B vitamins.
• Eggs, which are high in protein and provide sustained energy.
• Seeds, such as chia seeds and flaxseeds, which are a good source of fibre and plant-based omega-3 fatty acids.
• Nuts, such as almonds, walnuts, and macadamia nuts, which are packed with nutrients and healthy fats.
• Avocados, which are a good source of healthy fatty acids and fibre.
• Oils such as olive oil and canola oil.
• Fatty cuts of red meat and dark poultry meat, such as chicken, turkey, and duck.

Tips for boosting energy on the keto diet

• Balance your electrolytes, as keto is a natural diuretic and can lead to fatigue if electrolytes are imbalanced.
• Consume ample fat for energy, as fat is what your body needs to produce energy through ketone production.
• Consume exogenous ketones, which can boost your energy levels when starting the keto diet or when you need an extra boost.
• Make sleep a priority, as getting proper sleep is crucial for maintaining energy levels.

It can be used to treat epilepsy

The ketogenic diet is a treatment option for children or adults with epilepsy whose seizures are not controlled with anti-seizure medications. The diet may help to reduce the number or severity of seizures and may have other positive effects. It is a high-fat, low-carbohydrate, controlled-protein diet that has been used since the 1920s for epilepsy treatment. The diet is usually only considered when at least two suitable medications have been tried and proven unsuccessful. It is prescribed by a physician and carefully monitored by a dietitian.

The ketogenic diet is an established treatment option for children with hard-to-control epilepsy, but adults may also benefit from dietary treatments. The diet can be adapted to all ethnic diets, as well as for people who are allergic to dairy products. The dietitian calculates the diet and tries to include foods that the patient likes. The diet can be used in children and adults of any age, although detailed monitoring may be needed for infants.

The ketogenic diet is particularly helpful for some epilepsy conditions, including infantile spasms, Rett syndrome, tuberous sclerosis complex, Dravet syndrome, Doose syndrome, and GLUT-1 deficiency. It is often used for children whose seizures do not respond to medications. The diet works well for children with focal seizures, but may not lead to an immediate seizure-free result.

The typical "classical" ketogenic diet provides 3 to 4 grams of fat for every 1 gram of carbohydrate and protein. That is about 90% of calories from fat. The diet includes foods like butter, heavy whipping cream, mayonnaise, and oils. The classical diet includes very little carbohydrate and protein, with each meal including a strictly measured ratio of fat to carbohydrate and protein.

Several studies have shown that the ketogenic diet does reduce or prevent seizures in many children whose seizures could not be controlled by medications. Over half of the children who go on the diet have at least a 50% reduction in the number of their seizures. Some children, usually 10-15%, even become seizure-free.

The ketogenic diet is not recommended as a primary anti-seizure option because patients are often averse to drastic changes in their food intake or have trouble staying on the diet due to its strict requirements and potential side effects like nausea, constipation, and fatigue. However, it can be a valuable treatment option for epilepsy patients who do not respond to standard anti-seizure medications.

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