The ketogenic diet is an eating plan that focuses on foods that provide lots of healthy fats, adequate amounts of protein, and very few carbohydrates. The goal is to get more calories from fat than carbohydrates.
The diet works by depleting the body of its sugar stores. As a result, it will begin to break down fat for energy. This results in the production of molecules called ketones that the body uses for fuel. When the body burns fat, it can also lead to weight loss.
There are several types of ketogenic diets, including the standard ketogenic diet and the cyclical ketogenic diet.
In this article, we explain what the ketogenic diet is and if it is healthy.
What Is A Ketogenic (keto) Diet?
It is a diet that makes the body to release ketones into the bloodstream. Most cells like to use blood sugar, which comes from carbs, as the body’s primary source of energy. In the shortage of circulating blood sugar from food, we begin to break down stored fat into molecules called ketone bodies (the process is called ketosis). Once ketosis is reached, most cells will use ketone bodies for energy until we start eating carbohydrates again. The transition from using circulating glucose to breaking down stored fat for energy generally occurs within two to four days of consuming less than 20 to 50 grams of carbohydrate per day. Always know that this is a highly personalised process, and some people need a more restricted diet to begin producing enough ketones.
Because it lacks carbs, a ketogenic diet is rich in protein and fat. It typically includes a lot of meat, eggs, processed meats, hot dogs, cheeses, fish, nuts, butter, oils, seeds, and fibrous vegetables. Because it is so restrictive, it isn’t easy to follow it long term. Carbohydrates usually make up at least 50% of the typical American diet. One of the primary criticisms of this diet is that many people tend to overeat protein and low-quality fat from processed foods, with too little fruits and vegetables. Patients with kidney disease should be careful, as this diet could make their condition worse. Also, some patients may feel a bit tired at first, while others may have bad breath, nausea, vomiting, constipation, and trouble sleeping.
Is a Ketogenic Diet Healthy?
We have strong evidence showing that a ketogenic diet reduces seizures in children, sometimes just as effectively as drugs. Due to these neuroprotective effects, questions have been raised about the possible benefits of other brain disorders such as Parkinson’s, Alzheimer’s, multiple sclerosis, sleep disorders, autism, and even brain cancer. However, there are no human findings to support the recommendation of ketosis for the treatment of these conditions.
Weight loss is the main fact why my patients use the ketogenic diet. Previous research shows good evidence for faster weight loss when patients are on a ketogenic or very low-carb diet than participants on a more traditional low-fat diet. However, that little difference in weight loss seems to vanish over time.
A keto diet has also been proven to improve blood sugar control in patients with type 2 diabetes, at least in the short term. There is even more controversy when considering the effect on cholesterol levels. Some studies show that some patients initially have a spike in their cholesterol levels, only to see their cholesterol drop a few months later. However, there is no long-term research examining its effects on diabetes and high cholesterol over time.
Health Benefits Of The Ketogenic Diet
Keto changes the way your body eats. When you limit carbohydrates, your body begins to burn fat, instead of glucose, for energy. Ketosis occurs when the liver converts fatty acids into molecules called ketones, an alternative source of fuel. Burning ketones brings all kinds of benefits:
- The ketogenic diet increases weight loss.
- Feed and strengthen your brain
- Keto stabilises blood sugar.
- Gives you more energy
- The ketogenic diet reduces inflammation
- Keto protects your heart.
Bottom line
A ketogenic diet could be an attractive alternative for treating certain conditions and can accelerate weight loss. But it is difficult to follow and can be heavy on red meat and other fatty, processed and salty foods that are notoriously unhealthy. We don’t even know much about its long-term effects, probably because it’s so hard to understand why people can’t eat like this for a long time. It is also vital to remember that “yo-yo diets” that lead to rapid fluctuations in weight loss are associated with increased mortality. Instead of committing to the next popular diet that would only last a few weeks or months (for most people who include a keto diet), try to accept a change that is sustainable in the long term. A balanced, unfinished diet rich in colourful fruits and vegetables, lean meat, fish, whole grains, nuts, seeds, olive oil, and lots of water seems to have the best evidence for a longer, healthier, and more vibrant life.
