Definition
The ketogenic diet (also known as keto) is a low-carb, high-fat diet that shares various similarities with the Atkins diet and other low-carb fares.
It involves deliberately reducing carbohydrate intake and replacing it with fat, as this puts the body into a metabolic state called ketosis.
It can also translate fat into ketones in the liver, which deliver energy for the brain, as ketogenic diets can cause significant reductions in blood sugar and insulin levels.
In addition, it increases ketones, which have many health benefits.
Types of Ketogenic Diets
There is a wide variety of the ketogenic diet, including the standard one.
Standard Ketogenic Diet
This is a low-carb, moderate-protein, high-fat diet. It typically comprises 75% fat, 20% protein, and only 5% carbohydrates.
Cyclical Ketogenic Diet
This diet involves periods of higher carbohydrate intake, such as five days of ketosis followed by two high-carb days.
Targeted Ketogenic Diet
This diet allows adding carbohydrates around tests.
High-Protein Ketogenic Diet
This is comparable to an ordinary ketogenic diet, but with more protein: typically 60% fat, 35% protein, and 5% carbohydrates.
However, only high-quality ketogenic diets have been studied extensively.
The information in this article chiefly applies to the customary ketogenic diet (SKD), although many of the same principles also apply to other versions.
The ketogenic diet is a current way to lose weight and lessen risk factors for disease. Research shows that the ketogenic diet is superior to the recommended low-fat diet and is also satiating enough to help you lose weight without counting calories or monitoring food intake. A study found that folks on a ketogenic diet lost 2.2 times as much weight as those on a low-fat diet. While triglyceride and HDL cholesterol levels improved, another study found that participants following a ketogenic diet lost three times as much weight as those following the UK’s recommended diet for diabetes. There are many motives why a ketogenic diet is better than a low-fat diet. One of them is that increasing protein intake, which provides many benefits, can help raise ketone levels.
Health Benefits of the Ketogenic Diet
The ketogenic diet has become a tool for treating neurological disorders, such as epilepsy, and studies have shown that it can be beneficial for various circumstances:
Heart Disease:
The ketogenic diet can increase risk factors such as body fat, HDL levels, blood pressure, and diabetes.
Cancer:
The diet is currently used to treat certain diseases and to slow tumour growth.
Alzheimer’s Disease:
The diet may reduce signs of Alzheimer’s disease and slow its development.
Epilepsy:
Inquiry has shown that the ketogenic diet can cause a significant reduction in seizures in children with epilepsy.
Polycystic Ovary Syndrome (PCOS):
The ketogenic diet may help diminish insulin levels, which play a role in polycystic ovary syndrome.
Brain Injuries:
An animal study found that the diet may reduce concussions and aid recovery after a brain injury.
Acne:
Reducing insulin levels and cutting back on sugar and processed foods may help improve acne.
Side Effects
Although the ketogenic diet is benign for healthy folks, there may be some initial side effects as the body adapts, often referred to as the “keto flu.” These effects typically last a few days and include low energy and mental function, increased hunger, sleep problems, nausea, digestive discomfort, and decreased exercise performance.
To minimise this, you can try a low-carb diet for the first few weeks. This can teach the body to burn more fat before eliminating carbohydrates. The ketogenic diet can alter the body’s water and mineral stability, so adding extra salt to meals or taking mineral supplements can be helpful.
To ensure adequate mineral intake, aim for 3000–4000 mg of sodium, 1000 mg of potassium, plus 300 mg of magnesium per day to minimise side effects. Initially, it’s important to eat until you’re full and avoid overly restricting calories. The ketogenic diet usually leads to weight loss without restricting calorie intake.
Conclusion
The ketogenic diet has both advantages and side effects. However, before starting any diet, consult a nutritionist or dietitian.