The ketogenic or keto diet has gained significant attention on social media platforms in recent years. However, the abundance of misleading information has left many people uncertain about the specifics of the keto diet, its advantages, and its suitability.
Understanding the Keto Diet
The keto diet is characterized by low carbohydrate and high-fat consumption. Since carbohydrates serve as our primary energy source, the keto diet aims to minimize carb intake, forcing the body to use alternative energy sources derived from protein and fat. After a few days of limited carbs, the body enters ketosis, a state triggered by continually drawing energy from fat reserves. Consequently, this alternative energy production route causes the metabolism to work harder, often leading to rapid weight loss for many individuals.
Achieving Ketosis
To attain ketosis, one must consume only 20-50 grams of carbohydrates daily. For perspective, two slices of bread contain around 30 grams of carbs. Approximately 90% of the remaining calories should come from fat. Although healthy fats like nuts, avocados, and olive oil are permitted, saturated fats such as lard, butter, and coconut oil are heavily promoted due to their high-fat content. While several fruits and vegetables are restricted due to their high carbohydrate content, low-carb options like berries and broccoli are allowed in moderation. In terms of protein, most sources are acceptable, provided they do not surpass around 80 grams per day (subject to individual requirements) since it can interfere with ketosis.
Quick Weight Loss
Though rapid weight loss is a significant attraction for those considering the keto diet, it is generally not advised for healthy individuals. Multiple studies reveal that while healthy people lose weight, their LDL cholesterol, or “bad” cholesterol, increases. In many instances, weight loss is only a temporary advantage, as excluding an entire food group is unsustainable in the long term. Consequently, numerous people regain weight shortly after discontinuing the diet. For this reason, it is crucial to adopt manageable lifestyle changes that offer lasting benefits.
Ideal Candidates for the Keto Diet
So, who should consider following the keto diet? Emerging research suggests that the keto diet can be beneficial for individuals with specific health conditions and chronic diseases, including:
● Epilepsy: Doctors recommend that children with epilepsy follow the keto diet in conjunction with or as a substitute for epilepsy medications. Research indicates that over half of the children who adopt the keto diet experience a 50% reduction in seizure frequency, with some even becoming seizure-free;
● Type 2 Diabetes: Though studies are limited, one study found that adhering to a keto diet for a year reversed diabetes for 60% of participants. Decreasing carbohydrate intake also helps lower insulin sensitivity in the body and maintain healthy blood sugar levels;
● Morbid Obesity: Individuals with a BMI of 40 and above can benefit from the keto diet to facilitate weight loss and rejuvenate their metabolism;
● Neurological Conditions: The keto diet has also been shown to benefit conditions such as Alzheimer’s, autism, and some brain cancers.
It is vital to consult a dietitian before initiating any diet to receive proper guidance and monitor your progress throughout the diet.
Potential Hazards
The keto diet has been linked to low blood pressure, high cholesterol, constipation, kidney stones, nutrient deficiencies, liver problems, brain fog, mood swings, and an increased risk of heart disease. It is particularly unsafe for those with pancreas, liver, thyroid, and gallbladder issues. The keto diet can also negatively impact one’s social and emotional wellbeing, leading to isolation and disordered eating due to the drastic changes that can occur while on the diet.
Some individuals also experience “keto flu” when first starting the keto diet. Symptoms include an upset stomach, dizziness, low energy, and mood swings as the body initially reacts to ketosis.
In Summary
The keto diet has gained considerable popularity as a weight loss strategy, and research suggests it may be beneficial for certain health conditions and chronic diseases. However, it’s crucial to be aware of the potential risks and side effects associated with the diet, particularly for individuals with pre-existing health issues. Before embarking on any diet, it is essential to consult a dietitian for proper guidance and to monitor progress throughout the process.
While the keto diet may offer rapid weight loss, it may not be a sustainable long-term solution for many people. Instead, adopting healthier lifestyle changes that are realistic and attainable can provide lasting benefits to one’s overall well-being. In conclusion, it is essential to carefully evaluate the advantages and disadvantages of the keto diet and consider individual circumstances before deciding whether or not to follow this dietary approach.
