You might have heard about friends or family members trying the ketogenic diet. It is a high-fat, low-carbohydrate diet that has varying amounts of protein.
In the 1920s, the keto diet was used to treat pediatric drug-resistant seizures. In the U.S., it’s used to help prevent seizures when medication alone isn’t sufficient. It can help you lose weight, but only if you follow the plan for a long time. Weight loss may have other health benefits.
Our registered dietitians will explain the pros and cons of the ketogenic diet.
What is ketosis?
The ketogenic diet involves eating low-carbohydrate and high-fat foods to reach ketosis. In ketosis, the body burns fat instead of glucose (sugar), producing ketones.
What is the keto diet’s basic rule?
There are many different types of ketogenic diets. Each diet calls for different amounts of carbs, fat, and protein to be consumed in a single day.
Classic Keto Diet
It is the most original and well-studied diet strategy. You should work with a registered dietician as this is the strictest and most difficult diet.
- This diet is high in fat and low in carbohydrates. It also has a relatively low amount of protein.
- To achieve the relative weight distribution, all foods must be weighed using a scale. This will result in 4 grams of fat per 1 gram of combined carbohydrate and protein consumed throughout the day. You will need to avoid carb-rich food (such as pasta, potatoes and fruit). For every serving of a protein-rich food, you will need to consume four portions of a fatty food (heavy crème, avocado, extra virgin olive oil, cheese with full fat, etc.). ).
- A typical meal could be half an avocado, a piece of salmon cooked with olive oil and a salad on the side. All of this will be topped off with a heavy cream cheese sauce. You’d have to eat the entire amount of cream and oil.
Modified Keto Diet
This is a modified version of the classic Keto diet that allows slightly more carbs and protein.
- It is still necessary to weigh food when following this diet. The ratio is closer to 3 grams per 1 gram of combined carbohydrate and protein (generally, with an emphasis on more protein). You’ll avoid carbohydrate-rich foods, except maybe for one or two portions per day. You’ll need to eat three portions of high-fat foods for every serving of carbohydrate- or protein-rich food.
Modified Atkins Diet
This is the most popular keto diet because it’s the easiest to follow. This is a low-carb, high-fat diet that allows you to choose how much protein you want.
Which foods are allowed on the Keto diet?
Here is a list you should include in your keto diet.
- Dairy alternatives and dairy products such as cottage cheese, full-fat cheese, plain yoghurt and unsweetened plant milk.
- Low-carb veggies like broccoli, peppers, and leafy greens.
- Nuts, seeds, and avocados are all plant-based food.
- Olive and coconut oil, whole avocados and olives are all good sources of fats.
- Consume moderate amounts of foods high in protein, such as meat, poultry, seafood and eggs.
- You can eat small quantities of berries.
The diets are based on a general avoidance of all starchy foods, including corn, peas and beans, pasta, rice, potatoes and bread. Desserts and other high-carbohydrate foods are not included in the diet. Fruits that are high in fibre, like raspberries, can be included.
What are the pros and cons of the keto diet?
The keto diet has many health benefits.
- Weight loss: According to research, the ketogenic diet can help people lose weight because it doesn’t contain many foods, and people tend to overeat. It can be hard to get off the ketogenic diet without gaining weight. This is because people tend to eat more high-carbohydrate foods. Some studies suggest that switching from the ketogenic diet to the Mediterranean or MIND diet can help you maintain a healthier weight after weight loss.
- Reducing carbohydrate intake can benefit people with type 2 diabetes. For some, lowering their carbohydrate intake helps them manage blood sugar levels and medications.
- Epilepsy Management: Data show that the ketogenic diet can help people with epilepsy manage seizures.
The keto diet has some cons.
- It can cause nutrient deficiencies. Because the keto diet is low in carbohydrates, you won’t be able to consume many fruits and veggies. This can result in low levels of vitamins A, E, and B6, as well as folate, calcium, magnesium, and potassium.
- The keto diet may have negative effects on the heart. This may be because it depends a lot on the individual’s food choices. Foods high in saturated fats and a diet high in fats can have negative effects on heart health indicators such as lipid panels.
- Constipation, GI problems and other issues: The keto diet is associated with constipation due to a low intake of fibre. Fibre is a carbohydrate that is not digested by human cells but by microbes within our gut. All high-fiber foods (such as beans, whole grains and certain fruits) are high in carbohydrates, which isn’t usually part of the Keto diet. A diet low in fibre, such as the typical Western diet, may increase your risk of certain cancers.
What are the side effects of a ketogenic diet?
Before starting the ketogenic diet, you should have a blood test done to check your lipids. After three to six months, you should take another blood sample.
Some people may have a rise in their HDL (good cholesterol) and a decrease in their triglycerides. Some people will not see any positive changes in their markers and instead may find that their low-density cholesterol (LDL), the bad cholesterol, has increased to unhealthy levels.
When people switch to a low-carb diet, they may experience bone issues. Researchers have found that markers of bone breakdown and markers of bone-building are both higher. This is a side effect that occurs in children who are on the ketogenic diet for epilepsy treatment.
Keto flu is also a common symptom for people who start the diet. Keto flu appears a few weeks after you start the diet. It will eventually go away when your body gets used to the new eating habits. The ketogenic diet can cause people to lose salt/sodium more than other diets. They may also need more sodium than average.
Most people who follow a strict ketogenic diet should take a mineral and multivitamin to ensure they are meeting their vitamin needs. Diet alone is usually not enough.
Does a ketogenic diet improve brain functions such as memory and learning?
The keto diet has shown positive results in helping the brain. The keto diet has been used to treat epilepsy for many years. Researchers want to know if the ketogenic diet can treat age-related cognitive decline and possibly Alzheimer’s. The keto diet has mixed results when it comes to helping those with neuromuscular disorders such as Parkinson’s.
The keto diet is beneficial to brain health in many ways. There are many theories, including the direct benefits of ketone body presence, particularly beta-hydroxybutyrate. Some theories suggest that changing the microbiome could be beneficial for certain conditions like epilepsy.
Does the keto diet work for athletes?
Exercise requires the use of multiple energy systems. The type of energy used is dependent on exercise intensity and duration. Our bodies burn carbs and fat at lower intensities. Our bodies rely on carbs when we increase the intensity of our workouts.
Most studies have shown that the keto diet negatively affects the performance of endurance athletes. It has also been proven that the keto diet increases lean tissue loss compared with a high-carbohydrate diet.
Because they restrict carbohydrates, the keto diet is not recommended for athletes.
What are some other diets that I find suitable?
You may want to try one of these alternative eating plans if the ketogenic diet is not for you.
Intermittent fasting
Fasting was used to heal the body in ancient times. Intermittent fasting relies on the idea that our bodies can more easily tap into their fat reserves for energy by restricting what they eat. This is not an eating plan which outlines the types of food to eat but rather a focus on when to eat. You can implement intermittent fasting in a few different ways.
Mediterranean diet
The Mediterranean diet emphasizes whole plant-based food and healthy fats. It has been scientifically proven that the Mediterranean diet reduces the risk of chronic diseases like heart disease.
MIND Diet
This diet is short for “Mediterranean DASH Intervention for Neurodegenerative Delayed,” and it’s similar to the Mediterranean Diet but has stricter restrictions on what you can consume. The diet emphasizes the consumption of vegetables, fruits, high-fiber foods (especially berries), beans, nuts and seafood. It also includes poultry, olive oil, and other oils. The MIND diet may help to reduce the cognitive decline that comes with ageing. The MIND diet may also help slow the progression of diseases like Parkinson’s.
