The Keto diet, also known as the ketogenic diet, is a high-fat, low-carbohydrate diet that has gained popularity in recent years. The goal of the diet is to shift your body into a state of ketosis, where it burns fat for fuel instead of carbohydrates.
The keto diet typically involves consuming 70-75% of your daily calories from fat, 20-25% from protein, and only 5-10% from carbohydrates. This usually means limiting carbohydrate intake to 20-50 grams per day, which can be challenging for some people.
Weight loss, better blood sugar management, and a lower risk of developing certain chronic diseases are some possible benefits of the ketogenic diet. However, it is important to note that the diet can be difficult to follow and may not be appropriate for everyone, particularly those with certain medical conditions. In this blog post, we define everything you need to know about the keto diet.
What is keto diet?
The ketogenic diet is a high-fat, low-carbohydrate diet that is designed to put the body into a state of ketosis. Ketosis occurs when the body shifts from using glucose as its primary source of energy to using ketones, which are produced by the liver from stored fat.
When following a ketogenic diet, the aim is to consume a high amount of healthy fats, a moderate amount of protein, and a very low amount of carbohydrates.By limiting carbohydrates, the body is forced to use stored fat to generate ketones, which causes weight loss.
The ketogenic diet has been shown to have other health benefits, including improved blood sugar control in people with diabetes, reduced inflammation, and improved brain function.
Which people should do keto diet?
The keto diet can be done by most healthy adults who want to lose weight or improve their health.
The keto diet is typically recommended for people who are overweight or obese, have type 2 diabetes or prediabetes, or have metabolic syndrome. It may also be beneficial for people with certain neurological conditions, such as epilepsy and Parkinson’s disease.
The eligibility for the keto diet should be determined on a case-by-case basis, taking into account individual health status, medical history, and other factors.
Which people should not do keto diet?
While the ketogenic diet can have health benefits for some individuals, it may not be suitable for everyone. The following people should proceed with the ketogenic diet with great care or stay away from it altogether:
1. People with liver or pancreatic disease
Since the ketogenic diet is high in fat, it can put extra stress on the liver and pancreas. If you have a history of liver or pancreatic disease, you should talk to your doctor before starting a ketogenic diet.
2. Pregnant or breastfeeding women
Women who are pregnant or nursing require extra nutrients to support the growth and development of their baby, which may be challenging to get on a ketogenic diet. Consequently, the ketogenic diet should be avoided by this group.
3. People with type 1 diabetes
People with type 1 diabetes should not follow a ketogenic diet without first consulting their doctor. This is because the diet can affect insulin levels and may cause blood sugar to drop dangerously low.
4. Athletes or highly active individuals
While the ketogenic diet can be effective for weight loss and improving metabolic health, it may not be ideal for highly active individuals or athletes who need a lot of carbohydrates to fuel their workouts.
5. People with eating disorders
The restrictive nature of the ketogenic diet may trigger disordered eating behaviors in some individuals.
6. Metabolic Health
People with metabolic disorders such as type 2 diabetes, metabolic syndrome, and insulin resistance may benefit from the keto diet, as it can improve insulin sensitivity and blood sugar control. However, it is important to consult with a healthcare provider before starting this diet, as medications may need to be adjusted.
7. Cardiovascular Health
.The keto diet may help improve lipid profiles by lowering triglycerides and raising HDL cholesterol, which is commonly referred to as the “good” cholesterol. However, some studies have shown that the diet may increase LDL cholesterol levels, which is often considered the “bad” cholesterol.
Which foods are allowed in keto diet?
The following foods are allowed on the ketogenic diet:
- Meat and poultry: beef, chicken, pork, lamb, and turkey
- Fish and seafood:sardines, tuna, cod, shrimp, and crab
- Eggs: including the yolks and whites
- Low-carb vegetables: spinach, kale, broccoli, cauliflower, zucchini, asparagus, and green beans
- Dairy products: butter, cheese, heavy cream, and sour cream
- Nuts and seeds: Sunflower seeds, macadamia nuts, almonds, and walnuts:
- Healthy fats: coconut oil, avocado oil, butte oil, and olive oil
- Berries: strawberries, raspberries, and blackberries in moderation
Foods that should be avoided on a keto diet
1. High-carb vegetables: potatoes, carrots, and corn
2. Sugars: honey, maple syrup, and agave nectar
3. Grains: wheat, rice, and oats
4. Fruits: bananas, oranges, and apples
5. Processed foods: chips, cookies, and crackers
6. Sugary drinks: soda, fruit juice, and sports drinks
7. Alcohol: beer, wine, and spirits high in carbs
Benefits of keto diet
The following are some potential benefits of the keto diet:
1. How keto diet works for weight loss?
The keto diet can result in significant weight loss, particularly in the short term, when the body switches from using glucose to fat for energy
Here is what the research shows about the relationship between the keto diet and weight loss:
1. Short-term weight loss
Many studies have shown that people can lose weight quickly on the keto diet. This is because the body burns stored fat for fuel instead of glucose (from carbohydrates). A meta-analysis of 13 randomized controlled trials found that people on the keto diet lost more weight in the short term (up to 6 months) than those on a low-fat diet.
2. Long-term weight loss
There is less research on the long-term effects of the keto diet on weight loss. According to one study, participants following the ketogenic diet lost more weight over a year than those following a low-fat diet, but the difference was not statistically significant. It is important to note that many people struggle to maintain a strict keto diet over the long term, which could affect weight loss.
3. Sustainable weight loss
Some research suggests that the keto diet may be more effective than other diets for sustainable weight loss. According to research in the Journal of Medical Internet Research, persons following the keto diet had a higher probability of maintaining their weight loss goals than those following a low-fat diet.
4. Muscle loss
The keto diet may lead to muscle loss, which could affect overall weight loss. This is because the body may break down protein (from muscle tissue) for fuel in the absence of carbohydrates. However, with the keto diet, muscle loss can be minimised with resistance exercise and enough protein intake.
5. Individual variability
It is important to note that individual responses to the keto diet may vary. Some people may experience significant weight loss, while others may not see much of a difference.
2. How keto diet improve blood sugar levels?
There is some evidence to suggest that a ketogenic diet may improve blood sugar levels, particularly in people with type 2 diabetes or prediabetes.
Research studies have shown that following a ketogenic diet can lead to significant reductions in fasting blood sugar levels, hemoglobin A1c (a measure of blood sugar control over time), and insulin resistance, which are all important markers of diabetes management.
.A 2018 systematic review and meta-analysis of 13 randomised controlled trials, for instance, discovered that a ketogenic diet was superior to a low-fat diet for enhancing glycemic control in persons with type 2 diabetes as indicated by haemoglobin A1c. Another study published in 2019 found that a ketogenic diet led to significant improvements in fasting blood sugar levels and insulin sensitivity in obese adults with prediabetes.
However, it is important to note that these studies have typically been conducted over relatively short periods of time (weeks to months), and the long-term effects of a ketogenic diet on blood sugar control are still unclear. Additionally, the ketogenic diet may not be appropriate for everyone, particularly those with certain medical conditions or those taking certain medications.
Therefore, anyone considering a ketogenic diet for blood sugar management should consult with a healthcare provider to determine if it is safe and appropriate for their individual needs.
3. How keto diet increased energy level
The ketogenic (keto) diet is a high-fat, low-carbohydrate diet that has been shown to increase energy levels in some individuals. Here are some possible reasons why:
1. Alternative energy source
When following a keto diet, the body enters a state of ketosis, which means it starts producing ketones for energy instead of glucose. This can provide a more stable and long-lasting source of energy, especially for the brain, which relies heavily on glucose.
2. Reduced blood sugar fluctuations
Since the keto diet is low in carbohydrates, it can help maintain blood sugar levels, eliminating the spikes and crashes that can lead to energy dips and lethargy.
3. Decreased inflammation
The keto diet has been shown to reduce inflammation in the body, which can lead to increased energy levels. Inflammation is a common cause of fatigue and lethargy, and reducing it can help improve overall energy levels.
4. Increased fat burning
The keto diet encourages the body’s use of fat as its main fuel source, which may result in greater fat-burning and weight loss. This can also help improve energy levels, as excess weight can be a burden on the body and cause fatigue.
4. How keto diet reduces inflammation
It has been demonstrated that the ketogenic diet has anti-inflammatory properties. The following are a few methods the ketogenic diet can reduce inflammation:
1. Reducing glucose levels
The keto diet drastically cuts back on carbohydrates, which lowers blood glucose levels in the body. High levels of glucose in the blood can cause inflammation, so reducing glucose levels can help reduce inflammation.
2. Decreasing insulin resistance
The keto diet has been shown to improve insulin sensitivity, which means that the body is better able to use insulin to regulate blood sugar levels. The improvement of insulin sensitivity can aid in the reduction of inflammation because insulin resistance is frequently a precursor to chronic inflammation.
3. Increasing ketone production
When the body is in a state of ketosis, it produces ketones, which can act as an alternative energy source to glucose. Ketones have been shown to have anti-inflammatory effects.
4. Changing gut microbiota
The keto diet can also affect the gut microbiota, which has been linked to inflammation. Some studies have shown that the keto diet can increase the abundance of beneficial gut bacteria, which can help reduce inflammation.
5. Reducing oxidative stress
The keto diet can help reduce oxidative stress in the body. Oxidative stress is a process that occurs when there is an imbalance between antioxidants and free radicals in the body. Inflammation and tissue and cell damage may result from this. It has been demonstrated that the ketogenic diet raises the body’s antioxidant levels, which can help decrease oxidative stress and inflammation.
5. Help in type 2 Diabetes
A high-fat, low-carb diet known as the ketogenic (keto) diet has grown in popularity due to its ability to promote weight loss and other benefits. The keto diet may assist improve blood sugar management and lessen the need for medication in patients with type 2 diabetes. Before beginning any new diet, you should speak with your doctor, though.
Research suggests that the keto diet may help people with type 2 diabetes lose weight and improve their blood sugar control. In one study, participants with type 2 diabetes who followed a low-carbohydrate, high-fat diet experienced greater improvements in glycemic control than those who followed a high-carbohydrate, low-fat diet.
Furthermore, while the keto diet may improve blood sugar control in the short term, there is limited research on its long-term effects on diabetes management.
In conclusion, the keto diet may be a beneficial dietary approach for people with type 2 diabetes, but it should be carefully considered and monitored by a healthcare professional.
6. May slow growth in Cancer
Its role in cancer treatment is still under investigation and there is no clear consensus on its effectiveness.
Some studies suggest that the ketogenic diet may help slow the growth and spread of cancer cells by reducing the availability of glucose, which cancer cells require for energy. According to this notion, the ketogenic diet makes the body use fat as its main fuel source, which reduces the supply of glucose because cancer cells use glucose fermentation to produce energy.
To determine the safety and effectiveness of the ketogenic diet in the treatment of cancer, more study is required because other studies have shown contradictory findings. It’s also critical to keep in mind that the ketogenic diet can be difficult to stick to and may not be suitable for everyone, particularly those with specific medical conditions.
Therefore, if you’re thinking about using the ketogenic diet to treat your cancer, it’s crucial to speak with a healthcare provider to find out if it’s secure and suitable for your particular requirements and medical background. It’s also crucial to keep in mind that the ketogenic diet shouldn’t be adopted as an alternative to chemotherapy or radiation therapy, which have been shown to be highly beneficial in many circumstances.
7. Neurological disorder and keto diet
The ketogenic diet (often abbreviated as “keto diet”) is a low-carbohydrate, high-fat diet that has been used to treat various medical conditions, including neurological disorders. The keto diet is thought to work by causing the body to produce ketones, which can be used as an alternative fuel source when glucose (sugar) is in short supply.
Some neurological disorders that have been studied in relation to the keto diet include epilepsy, Parkinson’s disease, Alzheimer’s disease, and migraine headaches.
1. Epilepsy
The ketogenic diet has long been used to treat epilepsy, especially in kids who don’t respond well to medication. According to research, the diet may help certain epileptics experience fewer and milder attacks.
2. Parkinson’s disease
According to certain research, the ketogenic diet may help to reduce Parkinson’s disease symptoms like stiffness and tremors. However, more research is needed to corroborate these conclusions.
3. Alzheimer’s disease
The ketogenic diet has been suggested as a potential Alzheimer’s disease treatment because it may assist to enhance cognitive function and lessen brain inflammation. Further study is, however, required in this field.
4. Migraine headaches
According to several research, the ketogenic diet may help lower migraine headache frequency and intensity. To validate these results, additional study is necessary.
It is crucial to make sure that the diet is properly followed and balanced with an adequate amount of vitamins, minerals, and other elements because it can also result in side effects including constipation, exhaustion, and nutrient deficiencies.
8. How keto reduces hunger and cravings
Some people have been reported to experience less hunger and cravings when following the high-fat, low-carb ketogenic diet. The following are some ways that the keto diet can help to decrease hunger and cravings:
1. Increases satiety
The keto diet’s high fat intake may contribute to an increase in satiety and fullness sensations. Because fat takes longer to digest than proteins and carbohydrates, it can help people feel fuller longer.
2. Reduces blood sugar spikes
Restricting carbohydrates as part of the keto diet may result in more stable blood sugar levels. This may lessen the desire for foods high in sugar and carbohydrates, which can lead to blood sugar fluctuations and crashes.
3. Increases ketones
Ketones are produced by the body when it is in a state of ketosis, and they can help curb cravings and hunger. Ketones provide the brain with energy and can lessen the appetite for carbohydrates.
4. Reduces insulin levels
The keto diet can help in lowering insulin levels, which can help in lowering cravings and hunger. High insulin levels can cause cravings and increased hunger because insulin regulates blood sugar levels.
Proven side effects of keto diet
These are the side effects of the keto diet.
1. Bad breath
Bad breath, sometimes known as “keto breath” or “ketosis breath,” is a frequent side effect of the ketogenic diet. This is due to the fact that the body creates ketones while in ketosis, which are exhaled and can have an unpleasant smell.
There are a few things you can do to help combat bad breath while on the keto diet:
- Stay hydrated: Drinking plenty of water can help keep your mouth moist and prevent bad breath.
- Chew sugar-free gum or suck on sugar-free mints: This can help stimulate saliva production and mask the odor of ketones.
- Practice good oral hygiene: Regular tooth brushing and flossing can help get rid of oral bacteria and stop foul breath.
- Incorporate fresh herbs and spices into your diet:You may help keep your breath fresh by using parsley, mint, cilantro, and other fresh herbs and spices.
- Consider using an alcohol-free mouthwash:Some mouthwashes can make you breath worse by drying out your mouth. Opt for a non-alcoholic mouthwash instead.
When following a ketogenic diet, bad breath is typically just temporary. As your body gets used to using ketones as energy, this should get better over time. Always get medical advice from a professional if you have concerns about poor breath or any other adverse effects.
2. . Keto flue
The “Keto flue” is a common set of symptoms that some people experience during the first few weeks of following a ketogenic diet. Fatigue, headaches, nausea, dizziness, irritability, constipation, and brain fog are possible symptoms. Typically, the body experiences these symptoms as it adjusts to a low-carb, high-fat diet.
Several studies have shown the occurrence of the “Keto flu” in those who consume a ketogenic diet. For instance, 35% of participants in a research published in the Journal of Nutrition and Metabolism in 2018 reported having flu-like symptoms in the first two weeks of starting a ketogenic diet.
While the “Keto flu” is typically seen as a short and minor side effect of the ketogenic diet, there are some health hazards connected with this type of diet if not followed correctly. One of the primary issues is that a diet rich in fat and low in carbohydrates might result in an increase in the consumption of saturated fats, which are known to raise LDL (bad) cholesterol levels and increasing the risk of heart disease.
Moreover, an electrolyte imbalance brought on by the ketogenic diet, specifically a drop in sodium, potassium, and magnesium levels, may occur. This might result in symptoms including exhaustion, cramping in the muscles, and lightheadedness, and in more severe situations, it can result in heart rhythms or seizures.
3. . Digestive issues and keto diet
Constipation, diarrhoea, and bloating are just a few of the digestive problems that can result from a high-fat diet. Those on the ketogenic diet had greater constipation and diarrhoea than those on a low-fat diet, according to a study that was published in the journal Nutrients.
Studies on the impact of the ketogenic diet on digestive problems have been conducted in numerous ways. Some main conclusions are provided:
1. Constipation
Constipation is a typical keto diet side effect. Constipation was identified as a frequent side effect of the ketogenic diet in a 2019 assessment of 13 trials, affecting up to 53% of patients. This might be as a result of the diet’s low fibre content and the fact that many high-fiber items are restricted on the ketogenic diet.
2. Diarrhea
The keto may occasionally cause diarrhoea. In a 2021 study, a ketogenic diet was correlated with greater numbers of specific bacteria in the gut that are correlated with diarrhoea.
3. Gut microbiome
The gut microbiome can affect digestive health, and the keto diet may have an effect on it. According to a 2019 study, the keto diet changed the gut microbiome of mice, causing an increase in bacteria linked to inflammation.
4. Gallstones
Gallstones may become more likely to form if you lose weight quickly, which the keto diet can do. According to a 2021 study, those who follow a diet that is extremely low in calories—similar to the keto diet—have a higher risk of developing gallstones.
5. Heartburn
With keto, some people may have acid reflux or heartburn. The keto diet increases the production of stomach acid, which might cause heartburn, according to a study from 2021.
4. . Increased risk of nutrient deficiencies
The ketogenic diet, which is high in fat, moderate in protein, and low in carbohydrates, tries to encourage weight loss and enhance general health by making the body use fat as fuel rather than carbohydrates. Although the diet has been shown to be successful in losing weight and improving several health indicators, if it is not followed carefully, it can also result in nutrient deficiencies.
Some nutrients that may be lacking in a keto diet include:
1. Fiber
As the diet limits carbohydrates, it could be challenging to consume the appropriate amount of fibre each day, which can cause constipation and other digestive problems. certain health indicators, it may also result in
2. Vitamins and minerals
Fruits and vegetables, which are important sources of vitamins and minerals including vitamin C, potassium, and magnesium, may be limited in the keto diet.
3. Protein
Although the keto diet has a reasonable amount of protein, it might not be enough for people who are very active or wanting to gain muscle.
4. Omega-3 fatty acids
The keto diet is high in fat, but it may not provide enough omega-3 fatty acids, which are important for heart health and brain function.
Nutrient-dense foods including non-starchy vegetables, nuts and seeds, fatty fish, and high-quality protein sources should be consumed in order to prevent nutrient deficits while following a keto. To guarantee proper nutrient consumption, it may also be advised to take supplements such as multivitamins.
5. Increased risk of heart disease:
The keto diet is a low-carbohydrate, high-fat diet that is designed to induce a state of ketosis in the body, which is a metabolic condition in which the body uses fat for fuel instead of glucose. There is some evidence to show that this diet may raise the risk of heart disease, despite the fact that it can be beneficial for weight loss and treating some medical conditions.
Here are a few ways in which the keto diet may increase the risk of heart disease:
1. High intake of saturated fats:
Butter, cream, cheese, and fatty meats are among the foods that make up a large portion of the keto diet. Heart disease risk has been linked to a high diet of saturated fats.
2. Low intake of fiber:
Due to the keto diet’s low carbohydrate intake, fibre intake may also be minimal. Due to its role in lowering cholesterol, fibre is crucial for heart health.
3. Increase in LDL cholesterol:
According to some research, the ketogenic diet can raise LDL cholesterol levels, the “bad” kind of cholesterol that raises the risk of heart disease.
4. Increase in inflammation
The keto diet can also increase inflammation in the body, which is a risk factor for heart disease.
6. Decreased athletic performance
Because there aren’t enough carbohydrates in the keto diet to provide energy, it may affect how well athletes perform, especially during high-intensity exercise. Athletes on the ketogenic diet showed a decline in endurance performance, according to a study printed in the Journal of Sports Medicine and Physical Fitness.
To help the body enter a state of ketosis, the keto diet calls for eating a lot of fat and very little carbohydrate. Although this kind of diet can help people lose weight and treat some medical ailments, it can also have a negative impact on sports performance.
1. Reduced glycogen stores
High-intensity activity is mostly fuelled by glycogen. Restricting carbs causes the body’s glycogen reserves to be depleted, which lowers energy levels and exercise endurance.
2. Impaired muscle function
Muscle function is significantly influenced by carbohydrates as well. Muscles may perform improperly and produce less strength and power if not given enough carbohydrates.
3. Dehydration
The diuretic effects of the ketogenic diet might cause significant fluid loss and dehydration. Because of the decreased endurance and elevated risk of cramping and injury, this can further decrease sports performance.
4. Reduced protein synthesis
For muscular growth and recovery, an adequate protein intake is essential. However, other studies indicate that the ketogenic diet may lower protein synthesis, which could impede muscle recovery and eventually result in muscle loss.
5. Decreased cognitive function
Moreover, the function of the brain is greatly influenced by carbohydrates. Without sufficient carbohydrate consumption, cognitive function may be affected, resulting in lower concentration and mental clarity during exercise.
Generally, while the keto diet may be beneficial for certain populations, it may not be the optimal diet for athletes or those engaging in high-intensity exercise.
7. High risk of kidney stone
One of the primary risk factors for kidney stone formation is dehydration. When you follow a ketogenic diet, your body produces less insulin, which can cause your kidneys to excrete more water and electrolytes. This can lead to dehydration, which increases the concentration of minerals and other substances in your urine, making it easier for kidney stones to form.
1. Dehydration
Dehydration is one of the main causes of kidney stone production. Because your body generates less insulin when you follow a ketogenic diet, your kidneys may excrete more water and electrolytes. Dehydration can result from this, which raises the concentration of minerals and other chemicals in your urine and facilitates the formation of kidney stones.
2. High protein intake
High protein intake is a common component of keto, which may result in an increase in the amount of calcium and other minerals in your urine. Moreover, this may facilitate the development of kidney stones.
3. Increased uric acid
Your body creates more ketones when you follow a ketogenic diet, which might raise the level of uric acid in your blood. A specific kind of kidney stone called uric acid stones can develop as a result of high uric acid levels.
4. Reduced citrate levels
Citrate is a chemical that binds to calcium and other minerals in the urine to help prevent kidney stones from forming. A ketogenic diet can lower the level of citrate in your urine, which can promote the formation of kidney stones.
5. Imbalance of electrolytes
A ketogenic diet can lead to an electrolyte imbalance because electrolytes are vital elements like salt, potassium, and magnesium. Due to the fact that electrolyte imbalances can cause crystals to accumulate in your urine, this may increase your chance of developing kidney stones.
You should be aware that not everyone who consumes a ketogenic diet will get kidney stones, and there are things you may do to lower your risk. They include drinking enough of water, keeping an eye on your protein intake, and making sure your diet is providing you with enough electrolytes.
8. How keto diet cause overeating
Because it restricts some food groups, like carbohydrates, the keto diet may lead to overeating. When people finally allow themselves to treat themselves, this can result in cravings and feelings of deprivation, which can lead to overeating or bingeing on high-calorie meals for certain people.
While it can be challenging to consume enough calories while following a low-carb, high-fat diet, the keto diet may also lead to overeating. Some people may overcompensate by overindulging in excessive quantities or eating calorie-dense snacks in between meals.
Besides, the high-fat nature of the keto diet can also lead to overeating. Fat is a highly palatable macronutrient, meaning that it is easy to overeat foods that are high in fat. This can lead to consuming more calories than intended and ultimately result in weight gain.
Conclusion
Due to its potential for weight loss and other benefits, the keto has become more well-known in recent years. The blood sugar control, energy levels, and inflammation may all be improved with this high-fat, low-carbohydrate diet. It might not, however, be suitable for everyone, especially those who have specific medical conditions. Before beginning a ketogenic diet and to make sure that nutrient demands are being met, it is crucial to speak with a medical practitioner. Although some people may find the ketogenic diet to be successful, it is important to approach any dietary changes cautiously and to put overall health and wellness first.
