History:
Dr. Wilder, a Mayo Clinic doctor, established the ketogenic “keto” diet over a century ago for the treatment of children with severe epilepsy. Since then, the keto diet has been implemented successfully around the world for the treatment of drug-resistant epilepsy. The Atkins diet was launched into the weight-loss market in the 1970s. While the Atkins diet suggests gradually integrating carbohydrate-containing foods into your diet, the keto diet severely prohibits certain meals at all times.
What is a Ketogenic Diet?
The ketogenic diet, often known as the keto diet, is a low-carb, moderate-protein, and high-fat diet. It is most effective for weight loss and used to treat certain health issues. The ketogenic diet limits carbs from the diet and replaces them with fat to assist your body in breaking down body fat for energy.
It contains:
- 5-10% carbohydrates
- 20-35% protein
- 65-70% fat.
It varies from person to person, as percentages might vary amongst athletes. When you switch from a high carbohydrate to a low carbohydrate diet, instead of burning carbs for fuel, your body breaks down stored fat for energy. Because of the limited carbs, your body enters a metabolic state known as KETOSIS.
Ketosis happens when you restrict your carbohydrate intake, it reduces the supply of glucose and the primary source of energy for the body’s cells. You can enter the ketosis state while following a ketogenic diet, which involves a low-carb (50 grams/day) and high-fat diet (eggs, meats, nuts etc). Protein should consume in moderation, it is because protein can shift into glucose in large quantities, which may hinder your shift into ketosis
Intermittent fasting (16:8 method) could help your body reach ketosis faster. Increased thirst, dry mouth, frequent urination, and a lack of hunger or appetite are all signs that you have entered ketosis.
Research indicates that the diet is effective in weight loss while improving overall health. Additionally, research shows that people who commit to the keto diet consistently have a higher chance of losing weight within three months than people who follow a healthy portion-controlled diet. However, because the keto diet requires significant dietary adjustments, it is best to consult a medical professional or nutritionist to determine whether it is appropriate for you before even considering it.
Types of Ketogenic Diet:
There are different kinds of ketogenic diets to consider:
- Standard Ketogenic Diet
- Targeted Ketogenic Diet
- Cyclical Ketogenic Diet
- High Protein Ketogenic Diet
Standard Ketogenic Diet:
The standard ketogenic diet contains a very low carbohydrate, moderate protein, and high-fat diet. It follows a 5% carb, 25% protein, and 70% fat diet. It is the most widely followed and popular diet, particularly for weight loss.
Targeted Ketogenic Diet:
The targeted ketogenic diet is helpful during workouts or physical activity because it improves workout performance, hence the name “targeted keto diet.”
Cyclical Ketogenic Diet:
The cyclical ketogenic diet alternates between standard and high carbohydrate diets. Followed by five days of standard ketogenic diet (low carb) and two days of high carb diet. This diet is frequently used by athletes or those who engage in rigorous training.
High Protein Ketogenic Diet:
A high-protein ketogenic diet is similar to the standard ketogenic diet however, it allows high protein. It has 5% carbohydrates, 35% protein, and 60% fat. Individuals who need higher protein requirements or want a higher protein intake for muscle building or other reasons may choose this type of diet.
The most suggested, followed, and researched type is the standard ketogenic diet. There are numerous other variations of the keto diet. Athletes and trainers prefer advanced diets such as targeted and cyclical diets.
It is essential to understand that a ketogenic diet is not suitable for everyone, especially those with severe health conditions. It should follow under competent supervision. It is advised to consult your healthcare professional or a dietitian before making any self-decisions.
Are carbohydrates bad for your body?
Carbohydrates are thought to be harmful to the body since they contain sugar that contributes to weight gain. Carbohydrates, on the other hand, supply energy to the body in the form of glucose. They are the primary source of energy for the muscles and brain. They are not bad for your health but an essential nutrient your body needs to move.
There are two forms of carbohydrates – simple and complex carbohydrates. Simple carbs like white bread, and processed and bakery foods induce a spike in blood sugar levels while providing little nutritional benefit. Consuming simple carbs mindlessly contributes to obesity, weight gain, diabetes, and other health difficulties.
On the other hand, complex carbohydrates like those found in fruits, vegetables, and whole grains are the healthiest options to be mindful of. They promote digestive health, manage blood sugar levels, and have the highest nutritional content.
Dietary advice may vary depending on individual body needs and health circumstances. Diabetic patients, for example, may benefit from limiting their carbohydrate intake. Complex carbs are the healthiest option, but moderation is essential. It is best to seek advice from your healthcare providers or a dietician.
How does a ketogenic diet help you in weight loss?
The Ketogenic Diet is beneficial for weight loss since you do not have to calculate calories or track your food intake. A ketogenic diet may help you lose weight more efficiently than a low-fat diet.
A ketogenic Diet can be effective for many reasons like ketosis, reduced hunger, increased satiety, increased fat burning, balanced blood sugar levels and lean muscle mass preservation.
Ketosis:
Your body shifts to ketosis and starts using stored fat as a primary source of energy by limiting your carbohydrate consumption and high-fat diet.
Reduced Hunger:
High-fat diets take longer to digest and keep you fuller for longer, which helps with appetite control and minimises calorie intake.
Increased Satiety:
High-fat meals promote satiety by decreasing appetite. Ketosis has appetite-suppressant effects and reduces your feeling of hunger.
Increased Fat Burning:
The ketogenic diet supports your body using stored fat as an energy source, which can contribute to faster fat burning and weight loss.
Levels of stabilised blood sugar:
Restricting carbohydrate intake lowers insulin and blood sugar levels. By reducing blood sugar spikes and insulin reactions, the ketogenic diet helps control hunger hormones that may decrease the desire for sugary and high-carbohydrate foods.
Lean Muscle Mass Preservation:
The ketogenic diet produces a sufficient quantity of protein to help keep lean muscle mass. It is vital to preserve metabolic rate and total body composition during weight loss.
It is essential to note that the outcomes of a ketogenic diet may vary from person to person and depend on other factors such as calorie consumption and physical activity but consulting your healthcare expert or dietitian is required for individualised guidance.
Ketogenic Diet For Diabetics and Prediabetics:
The potential benefits for diabetic and prediabetic patients have been demonstrated in research. It should, however, be implemented under the supervision of a healthcare professional or a Dietitian.
Here are ways that a ketogenic diet can benefit people with diabetes or prediabetes:
- Weight loss
- Blood sugar control
- Improves insulin sensitivity
Here are a few pointers to keep in mind when following a Ketogenic diet:
- Meet your nutritional requirements.
- Monitor blood sugar levels daily.
- Monitor ketone levels regularly.
- Maintain regular contact with your healthcare professional.
How does the Ketogenic Diet work?
The primary source of energy for all the cells in the body is glucose, which is derived from the carbs we consume. When you restrict carbs in your diet, your body first uses the glucose stored in the liver and then slightly breaks down the muscles to release glucose for energy. If this process continues, the stored glucose is completely depleted, resulting in a drop of insulin levels. The body begins to use fat as its primary source of energy; as a result, the liver creates ketones from fat, which is used in the absence of glucose. When these ketone molecules accumulate in the blood, ketosis occurs.
Here are a few points about how does ketogenic diet works:
Ketosis:
When your body does not acquire enough glucose from your meals, it begins to use the fat stores in your liver as a primary source of energy. The liver creates various molecules and ketones and releases them into the bloodstream, where they serve as the main source of energy for the brain, muscles, and other body components.
Carbohydrate Restriction:
The ketogenic diet limits carbohydrate intake to less than the standard recommended amount. When the body does not receive enough glucose from the diet, it looks for another alternative for fuel.
High Fat Consumption:
The ketogenic diet limits carbohydrate consumption while emphasising high-fat meals. During ketosis, the body’s processes shift and fat is used as the primary source of energy. Healthy fat meals include nuts, healthy oils, seeds, avocados etc.
Hormonal Changes:
Due to the low carbohydrate intake, insulin levels fall to a certain level, boosting fat breakdown and ketone formation. In this way, a ketogenic diet changes the body’s hormones.
Appetite Regulation:
The ketogenic diet promotes appetite regulation. High-fat meals help with weight loss because they deliver satiety benefits, which reduce hunger and cravings.
Fat Adaptation:
Following the ketogenic diet, the body becomes more adept at using its fat stores as a source of energy and becomes fat-adapted. Increasing the body’s energy levels gets better with time.
There are many other points to consider for how a ketogenic diet affects the body. However, as with any other diet, a ketogenic diet is not ideal for everyone. It necessitates careful assessment and monitoring based on the individual’s needs and health conditions. Consult a medical professional or a dietitian for proper customised counsel and examination.
Benefits of the Ketogenic Diet:
Only a few people are aware of the fact that the ketogenic diet was originally formed to treat neurological diseases like epilepsy.
Therefore, subsequent research has indicated that it may benefit a variety of health conditions, including:
- PCOS
- Cancer
- Diabetes
- Epilepsy
- Weight loss
- Inflammation
- Brain trauma
- Heart disease
- Alzheimer disease
- Parkinson disease
Here are several health conditions where a ketogenic diet may be beneficial:
PCOS:
The ketogenic diet helps reduce insulin levels, which play a crucial role in polycystic ovarian syndrome.
Cancer:
Although the ketogenic diet’s effect on cancer treatment is unclear, current research indicates that it might help reduce tumour growth.
Diabetes:
The ketogenic diet benefits diabetic type-2 patients by lowering blood sugar levels and increasing insulin sensitivity.
Epilepsy:
According to studies, the ketogenic diet can significantly reduce the effects of seizures in epileptic kids.
Weight Loss:
The ketogenic diet can help you lose weight. It occurs because the keto diet allows for a low-carb and high-fat diet, and the body utilises fat storage as a source of energy. This entire procedure leads to effective weight loss, particularly at the early stages of the diet.
Inflammation:
This diet also has anti-inflammatory benefits. It restricts carbohydrate foods that can cause inflammation in some people and promotes healthy fats and anti-inflammatory foods that are optimal for overcoming the body’s inflammation levels.
Brain trauma:
According to several studies, diet may improve the outcomes of brain trauma. It improves cognitive abilities and gives alternative energy to the brain.
Heart disease:
A ketogenic diet may improve cardiac risk factors such as blood pressure, blood sugar, triglyceride levels, and HDL cholesterol levels.
Alzheimer Disease:
According to research, the ketogenic diet can help reduce Alzheimer’s disease symptoms. It gives energy to brain cells infected by Alzheimer’s disease and inhibits its progression.
Parkinson Disease:
Although there is not much research on the ketogenic diet and Parkinson’s disease, one study shows that it lessens the symptoms of the condition. The ketogenic diet has neuroprotective properties that may help people with Parkinson’s disease.
A ketogenic diet can provide significant health benefits, particularly for people with metabolic, neurological, or insulin-related medical issues. However, keep in mind that research in many of these domains is still in its early stages. Consult your doctor or a dietitian for thorough planning and monitoring, specifically if you have severe medical conditions.
Side Effects of Ketogenic Diet:
The ketogenic diet is safe for healthy people, however, it also has negative effects on your health.
Here are a few negatives of the ketogenic diet that you shouldn’t ignore:
- Keto Flu
- Poor energy
- Sleep disturbance
- Nutrient deficiencies
- Decreased physical performance
- Digestive discomfort
- Social challenges
- Restricted foods
Keto Flu:
Keto flu is a set of symptoms (like nausea, diarrhoea, and stomach pain) that could develop at the start of a ketogenic diet. It is advised to consume frequent low-carb meals throughout the first few weeks of the diet to overcome these symptoms.
Poor Energy:
Some people may have poor energy during the first stage of the ketogenic diet because their bodies are not ready for a shift in diet.
Sleep Disturbance:
One of the side effects of a ketogenic diet is sleep disturbance. There may be a lot of changes as the body transitions from carbs to a high-fat diet, but this can improve over time.
Nutrient Deficiencies:
A low carbohydrate-restricted diet can result in vitamin and mineral deficiencies, which can lead to other symptoms. While on a diet, focus on well-balanced, nutrient-dense foods.
Decreased Physical Performance:
Physical performance can be impaired due to a lack of energy which happens during the first few weeks of the ketogenic diet. When the body adjusts to it and becomes fat-adapted, performance improves and energy levels remain stable.
Digestive Discomfort:
The most common sign of a diet change is digestive discomfort. Some people may have symptoms such as nausea, diarrhoea, and constipation. It can occur as a result of changes in fibre diet, hydration status, and low-carb and high-fat diet.
Social Challenges:
Restrictive carbohydrate diets are difficult to follow, especially in social settings. It involves careful planning, such as avoiding dining out or social gatherings.
Restricted Foods:
The most difficult challenge of any diet is restricted foods. Avoiding cravings takes a lot of patience and self-control.
Numerous other negative effects are not covered, but it should be clear that each person may experience a different side effect depending on their body’s needs. It is best to consult your healthcare professional or dietitian to know what is best for your body and health.
Keto-Friendly Foods:
Here are some keto-friendly foods to consider:
- Animal proteins (eggs, meat, poultry, seafood like fatty fish)
- Full-fat dairy and their alternatives (Greek yoghourt, cheese, unsweetened plant-based milk, cream)
- Nuts and seeds (almonds, walnuts, peanuts, flaxseeds, pumpkin seeds)
- Berries
- Dark chocolate (cocoa powder)
- Fats and oils (avocados, olive oil, sesame oil)
- Vegetables/Non-starchy vegetables (greens, broccoli, peppers, tomatoes)
- Unsweetened coffee and tea (black and green tea, herbal tea)
- Chicken, beef, vegetable broth
- Condiments (vinegar, lemon juice, salt, pepper, fresh herbs)
Keto-Friendly Vegetables:
- Okra
- Turnips
- Radish
- Eggplant
- Celery
- Tomatoes
- Cabbage
- Broccoli
- Cucumber
- Mushrooms
- Green beans
- Cauliflower
- Asparagus
Foods to avoid:
The following foods aren’t allowed on the ketogenic diet:
- Fruit (citrus, banana, grapes, pineapple)
- Bread and baked items (whole wheat bread, white bread, cookies, pastries)
- Sugary foods (sugars, ice creams, candies, syrups etc)
- Sugary beverages (canned juices, sports energy drinks, sweetened packed juices, sweet teas)
- Whole grains and grain products (wheat, rice, oats, cereals)
- Starchy vegetables (peas, corn, sweet potatoes, potatoes, peas, onions in large amounts)
- Legumes and beans (chickpeas, lentils, kidney beans)
- High-carb sauces (dipping sauce, ketchup, mustard sauce)
- Pasta, noodles and spaghetti
- Alcoholic beverages
Risks of following a Ketogenic Diet:
Long-term Ketogenic diet use may result in the following severe health problems:
- Fatty Liver
- Low Protein
- Muscle Loss
- Kidney Stones
- Carbohydrate Indigestion
- Micronutrient Deficiencies
Certain medications may have adverse effects if you adopt a ketogenic diet. It is, therefore, strongly advised not to make self-decisions if you suffer from severe health problems. Consult your medical professionals for proper assessment and instructions.
Frequently Asked Questions About Ketogenic Diet:
Q 1: How do I begin a ketogenic diet?
Starting a ketogenic diet on your own is neither advised nor allowed. It is best to visit your doctor.
Q 2: Will I ever be able to consume carbs again?
Yes. It’s critical to start by consuming fewer carbohydrates. Later, you can occasionally consume carbohydrates.
Q 3: Can I consume fruit while on the keto diet?
Yes, occasionally. Take low-sugar fruits in small portions. Berries (strawberries, raspberries) are the keto-friendly fruits.
Q 4: Can I gain muscle while on a ketogenic diet?
Yes. However, it might not give the same results as other low-carb diets.
Q 5: What should I do if I’m experiencing digestive problems and diarrhoea?
Some symptoms pass in the first four weeks, but if they do not, include high-fibre vegetables in your diet.
Q 6: How much protein can I consume?
Protein intake should be moderate, with a maximum of 35%.
Q 7: Is the ketogenic diet right for everyone?
The ketogenic diet is not for everyone, especially those with underlying medical conditions.
Q 8: Can I work out while on the keto diet?
Yes. However, you may encounter poor bodily performance at the start, which will improve after four weeks.
Q 9: What if I’m always weak, tired, or fatigued on a keto diet?
It occurs during the first stage of a ketogenic diet. Wait a while or take the supplements suggested.
Q 10: I feel a fruity smell while urinating. What is it?
It is basically due to the elimination of ketosis by-products.
Q 11: My breath has a foul odour. Is it common?
Yes. It is common. Take sugar-free gum.
Q 12: Is it true that ketosis is dangerous?
Ketosis and ketoacidosis are two different conditions. Ketosis is harmless, but ketoacidosis is severe.
Q 13: Should I use supplements if I’m following a Ketogenic diet?
Yes. Take the supplements advised by your doctor or nutritionist, but prioritise a nutrient-rich diet.
Q 14: What if I eliminate carbohydrates from my diet?
Never make this mistake ever. As a Nutritionist, I strongly advise you never do this. Your stomach will be in discomfort for the rest of your life.
The Bottom Line:
If you are overweight, obese, diabetic, or trying to improve your metabolic health, the Ketogenic Diet may be a good option. However, it is highly advised to consult your healthcare provider or a dietitian before initiating any diet. They can help you whether the Ketogenic Diet is good for you. Think about it because health always comes first!