Ketogenic diet, sometimes known as the ‘keto diet,’ is a low-carb ‘body hack’ diet that purports to cause the body to enter a different metabolic state, resulting in weight loss. When your body does not get enough carbohydrates from food, it goes into ketosis and starts burning its fat reserves. Ketones are produced as a result of this process, and they can be used as a source of energy. A person is in ketosis when their blood ketone levels reach higher than 0.5 millimoles per liter.
While this may appear to be the ultimate body hack and a rapid method to lose weight, the keto diet is unsustainable, and many people find that if they return to carbohydrates as a source of energy, they regain the weight they lost while on the keto diet. This is because the keto diet, which was created to help youngsters with medication-resistant epilepsy, is not designed for long-term use.
So, what is the big deal about the keto diet? Is there any scientific evidence that it can be used to help people lose weight? Are there any dangers? Continue reading to learn more.
What is Keto Diet and How Does it Work?
A keto diet is a way of eating that emphasizes foods that are high in healthy fats, moderate in protein, and low in carbohydrates. The goal is to consume more fat calories than carbs.
The diet works by causing the body’s sugar reserves to be depleted. As a result, it will begin to break down fat in order to generate energy. This causes the body to produce molecules called ketones, which it uses as fuel. The body’s ability to burn fats can result in weight loss.
Laura Clark, a licensed dietitian, food therapist, and nutrition expert, helped us decipher the keto diet. “Only 5-10% of daily energy should come from carbohydrates for a diet to be properly ‘keto,'” she argues. “This equates to less than 50 grams of carbohydrates each day.” This transfers the focus of the diet to the other macronutrients, particularly protein and fat. All meat and fish, as well as butter, oil, low-carb plant-based milks including almond and coconut, and cheese, are included. Nuts and low-carb veggies are all good, as are artificial sweeteners and other keto-related items like bone broth.”
According to a research published in the American Journal of Clinical Nutrition, eating a high-protein diet can help with feelings of satiety, making the keto diet’s increased protein content effective for reducing hunger. People who are on restrictive diets often lose incentive to stick to them, so keeping hunger levels low with plenty of protein may help people stay on track.
The keto diet’s low carbohydrate content eliminates many ‘core’ meals, according to Clark. “This eliminates any starchy foods like bread, rice, or pasta, as well as fruit, certain vegetables, milk, and most yogurts, as well as foods with added sugar like biscuits, pastries, and cakes,” she explains.
Because the keto diet eliminates the majority of dietary carbs, including simple sugars, persons who follow it are less likely to experience ‘ sugar crashes.’ According to a study published in the journal Neuroscience & Biobehavioral Reviews, sugar has a negative influence on mood and can promote weariness as quickly as 30 minutes after consumption.
Is the Keto Diet Safe?
Those with underlying health issues should exercise caution, according to Clark. “Those with pre-existing medical illnesses including heart disease, liver disease, or kidney disease should exercise caution,” she advises. “While there is not sufficient proof that a keto diet causes negative side effects, it is critical that a person’s medical team be involved.” There are still a lot of research that haven not been done on the long-term implications of adopting a keto diet.”
We cannot advocate that you follow the keto diet without the supervision of a medical practitioner, as with any diet that drastically alters your eating habits by eliminating entire food groups. Although the keto diet has gained popularity among weight-loss experts, it is severe and places the body into an alternative metabolic state which should absolutely be monitored by a doctor.
The Benefits of the Ketogenic Diet
1. Helps you lose Weight
Weight loss may be aided by the ketogenic diet, It help you raise your metabolism and reduce your hunger in a variety of ways. Ketogenic diets consist of foods that fill you up and may help you lose weight by lowering hunger-stimulating hormone. In a meta-analysis published in 2013, over the course of a year, researchers discovered that persons who followed ketogenic diets lost 2 pounds (0.90718474 kg) more than those who followed low fat diets, according to 13 distinct randomized controlled trials.
Similarly, a review of 11 research found that participants who followed a ketogenic diet lost 5 pounds (2.26796185 kg) more after 6 months than those who followed a low-fat diet.
2. Improves Acne
Acne can be caused by a variety of factors, including nutrition and blood sugar levels in some people.
Eating a diet high in processed and refined carbs can disrupt gut bacteria balance and cause blood sugar levels to fluctuate dramatically, both of which can be harmful to skin health.
According to a report published in 2012, a ketogenic diet can help some people with acne concerns by lowering their carb intake.
3. Reduces risk of Cancer
The ketogenic diet has been studied to see if it can help prevent or perhaps treat some malignancies. According to studies, the ketogenic diet may be a safe and effective supplemental treatment for persons who are undergoing chemotherapy or radiation therapy for certain cancers. This is because it would cause cancer cells to experience more oxidative stress than normal cells, causing them to perish.
A more recent study was conducted in 2020, the researchers explained that because the ketogenic diet lowers blood sugar, it may also lessen the risk of insulin problems. Insulin is a blood sugar-controlling hormone that has been linked to several malignancies.
4. It may Benefit your Heart
When following the ketogenic diet, it is critical to consume nutritious foods. According to some studies, consuming healthy fats like avocados instead of unhealthy fats like pig rinds can assist improve heart health by lowering cholesterol.
A review from 2017, studies of animals and humans on the keto diet revealed that some persons had lower levels of total cholesterol, low-density lipoprotein (LDL), or bad cholesterol, and triglycerides, as well as higher levels of high-density lipoprotein (HDL), or “good” cholesterol.
Cholesterol levels that are too high can raise the risk of cardiovascular disease. As a result of the keto diet’s cholesterol-lowering effects, a person’s risk of heart problems may be reduced.
The analysis concluded, however, that the good effects of nutrition on heart health are conditional on diet quality. As a result, it’s critical to eat nutritious, well-balanced foods when on the keto diet.
5. Brain function may be Protected
According to certain research, such as this 2021 review, ketones produced during the keto diet have neuroprotective properties, which means they can strengthen and protect brain and nerve cells.
As a result, a keto diet may aid in the prevention or management of diseases like Alzheimer’s. More research into the effects of a keto diet on the brain is required, though.
6. Seizures may be Reduced
A keto diet’s fat, protein, and carbohydrate ratio changes how the body uses energy, resulting in ketosis. Ketosis is a metabolic state in which the body burns ketone bodies as a source of energy.
Ketosis, according to the Epilepsy Foundation, can help patients with epilepsy, especially those who have not responded to previous treatments. More research is needed to establish how helpful this is, but it appears to help children with focal seizures the most.
7. Improves the symptoms of PCOS
Excess male hormones, ovulatory dysfunction, and polycystic ovaries are all symptoms of Polycystic Ovarian Syndrome (PCOS), a hormonal condition. Skin issues and weight gain are common side effects of a high-carbohydrate diet in patients with PCOS.
The ketogenic diet and PCOS are the subject of few clinical investigations. Over the course of 24 weeks, five women were studied in a 2005 pilot study. A ketogenic diet improved multiple markers of PCOS, according to the researchers, including:
- Weight loss
- Hormone balance
- Ratios of luteinizing hormone (LH) and follicle-stimulating hormone (FSH)
- Levels of fasting insulin
According to a different assessment of data by 2019, a keto diet can help persons with hormonal diseases like PCOS and type 2 diabetes. They did warn, however, that the findings were too mixed to endorse a keto diet as a treatment for PCOS as a whole.
Complications and Risks
The ketogenic diet has a number of potential health benefits. However, adopting the ketogenic diet for an extended period of time can have negative consequences for your health, including an increased risk of the following health issues:
- Kidney stones
- Excess protein in the blood
- Mineral and vitamin deficiencies
- A build up of fat in the liver
Many individuals refer to the keto diet’s negative side effects as “keto flu.” These negative effects could include:
- Constipation
- Fatigue
- A low blood sugar level
- Nausea
- Vomiting
- Headaches
- A poor tolerance for physical activity
As the body adjusts to its new energy source, these symptoms are more common at the start of the diet.
The keto diet should be avoided by some groups, including:
- Persons with insulin-dependent diabetes, people with eating disorders.
- People with renal illness or pancreatitis.
- Women during pregnancy and nursing.
- A keto diet is not recommended for people who are using sodium-glucose cotransporter 2 (SGLT2) inhibitors for type 2 diabetes. This drug raises the risk of diabetic ketoacidosis, a serious illness in which the blood acidity rises.
Reasons why a Person may not lose Weight on a Keto Diet
It is crucial to talk to a doctor, dietician, or other trusted healthcare expert before starting any new diet, especially if you are trying to manage a health problem or disease.
To guarantee that the keto diet is a safe eating pattern, anyone interested in starting it should contact with a doctor and verify if they have diabetes, hypoglycemia, heart disease, or any other health conditions.
Keep in mind that there are not many research on the ketogenic diet’s long-term benefits. It’s uncertain whether following this diet for longer periods of time is more effective than following less stringent healthy eating practices.
A ketogenic diet restricts or eliminates carbs entirely. Some carbohydrates, on the other hand, provide health benefits. People should consume a diet that includes a range of nutrient-dense, fiber carbs, such as fruits and vegetables, as well as nutritional protein sources and healthy fats, for a less restrictive dietary approach.
How Long can I stay on a Keto Diet without getting Sick?
There is a lot of evidence to support the ketogenic diet’s potential benefits, such as weight loss and blood sugar management.
Some studies demonstrate that following the ketogenic diet for longer periods of time, up to two years, has benefits. However, there are few research that have looked into the long-term implications of adopting a ketogenic diet.
High and low carbohydrate intake were both linked to a higher risk of mortality than moderate carbohydrate intake, in a recent cohort study that monitored 432,179 adults for 25 years. People who consumed more than 70% or less than 40% of their calories from carbohydrates were more at a risk of mortality.
While following the ketogenic diet appropriately on a short-term basis is likely to result in weight loss, research suggests that it is not the healthiest diet to follow long-term.
If you wish to attempt the ketogenic diet, you should only do so for a few months before switching to a less restricted diet that you can stick to long-term. Whatever diet you follow, be sure you’re getting enough whole, healthy foods.