The ketogenic diet, also known as the keto diet, is a diet that involves reducing carbohydrate intake and increasing fat consumption to promote fat burning for energy. This dietary approach provides numerous health advantages such as weight loss and reduced risk of certain diseases.
A detailed beginner’s guide to the keto diet is provided, as it is supported by numerous studies indicating its effectiveness in promoting weight loss and enhancing overall well-being. Additionally, ketogenic diets have showcased potential advantages in combatting diabetes, cancer, epilepsy, and Alzheimer’s disease.
What is a ketogenic diet
Keto basics
The ketogenic diet is similar to the Atkins and low carb diets, being a high fat, low carb diet. It works by significantly decreasing carbohydrate consumption and substituting it with fat. This decrease in carbs prompts your body to enter a metabolic state known as ketosis.
When this occurs, your body’s ability to burn fat for energy is greatly improved. Additionally, fat is converted into ketones in the liver, which can provide energy for the brain. Ketogenic diets can lead to notable decreases in both blood sugar and insulin levels, resulting in certain health advantages due to the increased presence of ketones.
Different types of ketogenic diets
The ketogenic diet has several versions available.
- Standard ketogenic diet (SKD): This is a very low carb, moderate protein and high fat diet. It typically contains 70% fat, 20% protein, and only 10% carbs.
- Cyclical ketogenic diet (CKD): This diet involves periods of higher carb refeeds, such as 5 ketogenic days followed by 2 high carb days.
- Targeted ketogenic diet (TKD): This diet allows you to add carbs around workouts.
- High protein ketogenic diet: This is similar to a standard ketogenic diet, but includes more protein. The ratio is often 60% fat, 35% protein, and 5% carbs.
Extensive research has been conducted only on the standard and high protein ketogenic diets, whereas cyclical or targeted ketogenic diets, which are more advanced approaches, are mainly utilized by bodybuilders or athletes.
Most of the information in this article is relevant to the standard ketogenic diet (SKD), but it can also be applicable to the other variations.
What is ketosis
Ketosis is a condition in which your body relies on fat for energy rather than carbohydrates. This happens when you greatly decrease your intake of carbohydrates, which reduces the amount of glucose (sugar) available to your body’s cells, the primary source of energy.
The most effective way to enter ketosis is by following a ketogenic diet.
To maintain the same meaning, the text could be rephrased as follows: Typically, one limits their carbohydrate intake to approximately 20-50 grams per day and consumes a higher proportion of fats, such as meat, fish, eggs, nuts, and healthy oils. Additionally, it is important to moderate protein consumption as excessive amounts can be converted into glucose, potentially impeding the transition into ketosis.
One way to speed up the process of entering ketosis is by engaging in intermittent fasting. Intermittent fasting can take various forms; however, the most prevalent approach entails restricting food consumption to an 8-hour window each day and fasting for the remaining 16 hours.
Blood, urine, and breath tests are accessible tools that can assist in determining ketosis by measuring the levels of ketones produced within the body.
In addition to certain symptoms that may indicate your entry into ketosis, such as increased thirst, dry mouth, frequent urination, and decreased hunger or appetite, ketogenic diets can be helpful in weight loss. Implementing a ketogenic diet proves effective in losing weight and reducing risk factors for disease.
Research indicates that the ketogenic diet might be equally effective for weight loss compared to a low fat diet. Furthermore, this diet is sufficiently satiating, allowing weight loss without the necessity of calorie counting or food intake monitoring.
A review of 13 studies discovered that adhering to a very low carbohydrate, ketogenic diet was marginally more successful in achieving long-term weight loss compared to a low fat diet. The individuals who followed the keto diet experienced an average weight loss of 2 pounds (0.9 kg) more than those who followed a low fat diet.
Additionally, it resulted in decreases in diastolic blood pressure and triglyceride levels. Furthermore, a separate study involving 34 elderly individuals discovered that those who adhered to a ketogenic diet for a duration of 8 weeks experienced approximately five times the amount of overall body fat loss compared to individuals who followed a low fat diet.
The key role may also be played by the increased ketones, lower blood sugar levels, and improved insulin sensitivity.
What are the potential benefits of the keto diet
Although the keto diet is undeniably challenging, scientific studies indicate that it has several potential therapeutic advantages beyond its application for epilepsy treatment. Below are a few areas of research that demonstrate the promising effects of a keto diet.
Alzheimer’s disease
According to a study conducted in 2019 and published in the International Journal of Molecular Sciences, consumption of a ketogenic diet by Alzheimer’s patients is linked to enhanced cognitive function. It is theorized that this improvement is attributable to the diet’s ability to boost mitochondrial function, thereby supplying the brain with alternative sources of energy.
Parkinson’s disease
The abnormal accumulation of a protein called alpha-synuclein is recognized as one of the primary characteristics of Parkinson’s disease.
The Michael J. Fox Foundation for Parkinson’s Research has sponsored research that investigates whether a ketogenic diet can promote the breakdown of proteins, leading to a decrease in alpha-synuclein levels in the brain. A study published in Dementia and Geriatric Cognitive Disorders Extra in 2022 suggests that ketone bodies may help alleviate the muscle tremors, stiffness, and cognitive impairment associated with Parkinson’s disease.
Multiple sclerosis
Patients with relapsing multiple sclerosis (MS) were placed on a ketogenic diet in a small 2022 study that was published in Neurology.
The preliminary findings are exciting, although doctors or researchers would require larger sample sizes and more comprehensive research to establish a link between keto and MS. They reported improved quality of life, as well as physical and mental health improvements after six months.
Cardiovascular disease
The idea that a diet rich in meat and fat increases blood cholesterol and leads to heart problems is a subject of confusion and debate. Yet, there is evidence indicating that this assumption might not hold true. Surprisingly, the keto diet seems to have potential in enhancing triglyceride, HDL, and LDL levels.
In a Nutrients review from 2022, the existing evidence regarding the ketogenic diet and cardiovascular health was examined, revealing potential associations between the diet and positive changes in cardiovascular risk factors.
The authors have also shared their worries about the sustainability of the diet over an extended period and have put forward the idea that these advantages might not last in the long run. It is evident that extensive research is necessary to address this issue.
Type 2 diabetes
The population in question has been extensively researched regarding the keto diet, which is considered the lowest in carbohydrates possible. Although the existing studies have involved very few participants, evidence indicates that an extremely low-carbohydrate diet, such as the keto diet, could potentially lower A1C levels and enhance insulin sensitivity.
A recent review published in Nutrition & Diabetes in 2020 revealed that a keto diet was linked to enhanced control of glucose and lipid levels, as well as weight loss. Nevertheless, it should be noted that the individuals in the studies analyzed in the review had experienced weight loss, which is known to have a positive effect on glucose and lipid levels. Therefore, further research is required to gain a more comprehensive understanding.
Cancer
According to initial experimental research, there are indications that the ketogenic diet could potentially have anti-tumor properties. This could be attributed to its ability to decrease calorie consumption (including circulating glucose), which may hinder tumor development. Nevertheless, the Current Opinion of Clinical Nutrition and Metabolic Care in 2019 highlights that not all tumors exhibit a positive response to the ketogenic diet.
Additional studies, including a randomized controlled trial on rats that was published in Cancers in 2018, indicated that the ketogenic diet had limited influence on the progression of liver tumors. However, further investigation involving a larger number of human participants is required to draw conclusive results. Nonetheless, this information is certainly worth considering.
What are the downsides of the keto diet
Regrettably, eating keto comes with potential side effects and dangers that prevent it from being all rainbows and unicorns.
Athletic performance impediments
If you engage in intense training, adopting a keto diet may hinder your progress. While protein is vital for muscle growth, carbs are equally important as they trigger insulin release, which facilitates the quick delivery of protein to muscles.
In addition, the keto diet aids in the development of glycogen reserves for extended workout sessions, runs, or hikes. A thorough examination of sports nutrition literature concluded that, although there is a lack of research on the long-term effects of the keto diet, in the short term, it proves to be less effective than other diet plans in terms of anaerobic, aerobic, and, in certain instances, even strength performance measurements.
Keto “Flu”
When you switch to the keto diet, your body is not used to regularly using ketones, which can make you feel unwell. According to a 2019 study in Nutrients, the keto diet might also affect electrolyte balance, leading to symptoms like brain fog, headaches, nausea, and fatigue.
According to an article published in Obesity Reviews in 2021, individuals following the keto diet frequently report unpleasant odors in their breath, sweat, and urine due to the release of acetone, a by-product of fat metabolism. Fortunately, this effect is temporary, so there is no need to concern yourself with enduring a foul smell for the rest of your life.
Constipation
If you’re not cautious about your diet choices when following a keto regimen, feeling backed up can be a recurring issue that nobody enjoys. Since whole grains and fruit, which are known for their fiber content, are eliminated in keto, it is advised that individuals increase their intake of fiber-rich vegetables and consider taking a fiber supplement, as stated in a review from the 2019 Journal of Translational Medicine.
Nutrient deficiencies
When you eliminate certain foods from your diet, there is a high possibility that you will be lacking an essential component, as is the case with any extremely strict eating plan. It is important to remain vigilant and be aware of the following factors.
Sodium
It may be hard to believe, but depending on the food you consume, you could have a low salt level. If your carbohydrate intake is reduced and your body is not producing insulin, your kidneys will retain less sodium and potassium while discarding more of it as waste. This may result in feelings of dizziness, fatigue, and irritability. Instead of relying on processed food, consider adding a bit more sea salt to your meals for added flavor.
Potassium
If you stick to the limited list of approved foods on keto, you may not consume sufficient fruits and vegetables. This could lead to a potassium deficiency, resulting in undesirable effects such as constipation and muscle cramps. To address this issue, try to incorporate potassium-rich foods like spinach, avocado, tomatoes, kale, and mushrooms into your diet.
Vitamin C
If you eliminate fruits from your diet, you’ll need to increase your vegetable consumption in order to obtain sufficient vitamin C. To ensure you’re meeting your requirements, opt for more broccoli, Brussels sprouts, cauliflower, and cabbage.
