Ketosis is a metabolic state where the body primarily burns fat for fuel instead of carbohydrates. This results in the production of molecules called ketones, which are used for energy. The ketogenic diet, often referred to as the keto diet, is a high-fat, low-carbohydrate eating plan designed to shift the body’s metabolism into a state of ketosis.
Usually in a Ketogenic diet around 70-80% of daily caloric intake comes from healthy fats like avocados, nuts, seeds, and oils. Carbohydrates are restricted to around 5-10% of daily calories. This typically means consuming fewer than 50 grams of carbohydrates per day. Protein intake is typically moderate, making up about 10-20% of daily caloric intake.
The primary goal of the ketogenic diet is to deplete the body’s glycogen stores, which are stored form of carbohydrates, and encourage the utilization of fat as the primary source of energy.
This can have various effects on the body, including weight loss, improved blood sugar control, and potentially enhanced mental focus and energy levels. It has been used as a therapeutic diet for certain medical conditions, such as epilepsy and some neurological disorders.
Some common foods in a ketogenic diet include meat, fish, eggs, dairy products (if tolerated), non-starchy vegetables, nuts, seeds, and oils like olive oil or coconut oil. Foods that are typically avoided or limited include sugary foods, grains, legumes, starchy vegetables, and most fruits due to their high carbohydrate content.
The ketogenic diet offers several potential advantages for certain individuals when followed carefully and under appropriate medical guidance.
The primary reason many people try the ketogenic diet is for weight loss. By reducing carbohydrate intake and shifting the body into ketosis, it can lead to effective weight loss, particularly in the short term. The diet may also help reduce appetite, making it easier to consume fewer calories. The diet can lead to reduced hunger and increased feelings of fullness due to the satiating nature of fats and protein. This can help some individuals control their calorie intake.
For some individuals, the keto diet can help stabilize blood sugar levels and improve insulin sensitivity. This makes it a potential dietary option for managing type 2 diabetes or prediabetes.
people on the ketogenic diet report improved mental focus and increased energy levels, which may be due to the steady supply of ketones to the brain.
The diet can lead to a reduction in triglyceride levels in the blood, which is a positive effect on heart health. Some individuals experience an increase in high-density lipoprotein (HDL) cholesterol, often referred to as “good” cholesterol, which is associated with a lower risk of heart disease. As well as some people may experience a reduction in blood pressure when following a ketogenic diet, which can benefit heart health.
The ketogenic diet has been used for decades as a therapeutic treatment for drug-resistant epilepsy, particularly in children. It can reduce the frequency and severity of seizures in some individuals.
While the ketogenic diet can have some benefits for certain individuals, it also comes with potential drawbacks and negative impacts.
It’s essential to note that the ketogenic diet may not be suitable for everyone, and individuals with certain medical conditions, like pancreatitis, gallbladder disease, or liver disorders, should consult with a healthcare professional before embarking on a ketogenic diet. Additionally, it’s crucial to follow the diet carefully to avoid potential nutrient deficiencies and other health risks. Because the keto diet restricts many food groups, including fruits, whole grains, and some vegetables, it can lead to nutrient deficiencies. These restrictions may result in a lack of essential vitamins, minerals, and fiber in the diet, which can have adverse effects on overall health.
Some people may experience constipation or diarrhea when following a ketogenic diet, mainly due to the low fiber intake. Fiber is essential for healthy digestion, and its restriction can lead to digestive discomfort.
Many individuals experience what’s often referred to as the “keto flu” during the initial stages of the diet. This can include symptoms like fatigue, headache, dizziness, nausea, and irritability. These symptoms usually subside as the body adapts to ketosis.
In some cases, the body can break down muscle tissue for energy when carbohydrates are severely restricted. This can lead to muscle loss, which is not desirable for many people.
The high intake of saturated fats in the keto diet may raise concerns about heart health. It can increase levels of LDL cholesterol, potentially contributing to a higher risk of heart disease in some individuals.
The risk of developing kidney stones may increase on a ketogenic diet due to the higher excretion of calcium in the urine. Dehydration can exacerbate this risk. In rare cases, a high-fat diet like keto may exacerbate existing liver or gallbladder problems.
It’s important to monitor carbohydrate intake carefully on a ketogenic diet, as even small amounts of carbs can interfere with ketosis. Staying well-hydrated and getting sufficient electrolytes (sodium, potassium, magnesium) is also crucial to prevent the keto flu symptoms.
The strict nature of the ketogenic diet can make it challenging for many people to maintain in the long term. Social and lifestyle factors often make it difficult to adhere to such a restrictive diet over time. The restrictive nature of the diet can lead to an unhealthy relationship with food and contribute to disordered eating patterns in some individuals.
Foods High in Healthy Fats such as Avocado, Olive oil, Coconut oil, Nuts and seeds, fatty fish, butter and ghee, cheese and protein sources such as lean cuts of meats, eggs, tofu and fish are good food sources to add for a ketogenic diet. Low Carb vegetables like leafy green vegetables, Cruciferous Vegetables, Zucchini and Asparagus are better to consume with.
