The Ketogenic diet – The low carb, high fat diet

Fad diets have gained massive popularity with the increasing concern of fat loss in the past decade. These diets are widely considered the go-to solutions for quick and easy weight loss. Yet, despite the presence of several stylish weight loss plans, the most appealing one remains to be the keto diet. With numerous celebrities and fitness enthusiasts switching over to this diet, ketogenic diets have become the most attractive option for those who wish to lose weight. So, let us dive into this topic and understand its basics without further ado.

What is a ketogenic diet ?

  • Ketogenic diet or Keto diet is a very low carbohydrate (carb), high fat, and moderate protein diet plan. This diet is quite similar to the Atkins diet and other low-carb diets. 1
  • The basic idea behind this diet is to limit the intake of carbs to less than 50 grams per day. 
  • Depleting the body of its primary energy source, namely the carbs, forces it to burn the fats. This typically occurs 3 to 4 days after following this diet plan.
  • The body subsequently utilizes proteins and fats as its primary energy source, which maximizes weight loss. 
  • This process is called ketosis and refers to the breaking down of fats in the liver to produce by-products called ketones. Owing to this process, the diet has been named a ketogenic diet. Read more: 15 Best Sources of High Protein foods

Types of keto diets

Several variants of the keto diet are available. Still, all these share a common similarity of being low in carbs and high in dietary fat. Some of the most widely recommended keto diets are 2 :

  • A standard ketogenic diet (SKD) comprises 70 – 75 % fat, 20 % proteins, and about 5 – 10 % carbs. It has been extensively researched and is recommended to people to aid in weight loss, improve blood glucose control, and promote better heart health. In terms of the grams consumed per day, the typical SKD would contain :
    • 20 g to 50 g of carbohydrate
    • 40 g to 60 g of proteins
    • Large quantities of fats (no set limit)
  • A cyclical ketogenic diet (CKD) is also called carb backloading. It involves periods of higher carb intake, such as five ketogenic days followed by two higher carb days. CKD is often recommended for athletes to replenish the glycogen (carb) that is lost from the muscles during workouts.
  • A targeted ketogenic diet (TKD) is a compromise between SKD and CKD. People following this diet are allowed to add carbs to their diet on the days they exercise.
  • High protein ketogenic diet – This diet is quite similar to the SKD but differs because it includes more protein. The meals of people following this diet comprise 60 % fat, 35 % protein, and 5 % carbs.

The ketogenic diet for weight loss

  • Very low–calorie ketogenic diets have proven to be effective in promoting weight loss. Furthermore, studies have revealed that people following a keto diet lost an average of 2 pounds (0.9 kg) more than those on a low-fat diet 3.
  • The body mass index (BMI) of obese and overweight people and waist circumference is also reduced by adopting a keto diet.
  • The biggest pro of the keto diet is that people trying it witness weight loss within the first week itself. This immediate response is a result of the loss of water weight. Keto diets are also believed to suppress hunger, which is attributed to their ability to promote weight loss.

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Keto diets for diabetic and pre-diabetic patients

  • Glucose management is the primary concern of people with diabetic or pre-diabetic conditions. In such individuals, adopting a low carbohydrate diet is quite beneficial.
  • Studies have shown that keto diets improve blood sugar management, decrease the need for blood sugar medications, and lower hemoglobin A1C levels in type 2 diabetic patients.
  • Albeit this, dieticians warn patients to be cautious as there is a possibility of the blood sugar dropping to dangerously low levels, especially if the patient is on antidiabetic drugs.
  • Furthermore, the long–term effects of keto diets on diabetic and pre-diabetic patients have not yet been studied. It is still not sure if any nutritional deficiencies may arise if diabetic patients follow this diet for long periods.

Other health benefits

  • Ketogenic diets lower bad cholesterol, body fat, and blood pressure levels, which are linked to the lower levels of insulin in the body. These changes are believed to protect against heart conditions and heart failure 4.
  • The Keto diet was initially developed for the treatment of pediatric epilepsy. A ketogenic ratio of 4:1, which denotes the ratio by weight of the fat to combined protein and carbohydrates, is associated with significant reductions in seizures in epileptic children.
  • The other health conditions that can possibly be benefitted from this diet are :
    • Cancer
    • Alzheimer’s disease
    • Parkinson’s disease
    • Polycystic ovary syndrome
    • Brain injuries
    • Acne

Research is being carried out in many of these areas, but most are far from reaching a conclusion.

Which foods to avoid?

People following a keto diet need to stay away from foods high in carbs. Some of the foods that are rich in carbs are5 :

  • Sugary foods like soda, ice cream, cakes, etc.
  • Wheat-based products, rice, cereals
  • Fruits
  • Beans or legumes
  • Potatoes, carrots, and other root vegetables
  • Salad dressings
  • Condiments and sauces like ketchup, teriyaki sauce, etc.
  • Processed vegetable oils
  • Beer, wine, liquor, and mixed drinks
  • Desserts, puddings, and sugar–free diet foods.

Which foods should be consumed? :

A keto diet plan typically comprises major portions of the following foods :

  • Meat – Red meat, chicken, turkey, ham, bacon, and sausage.
  • Fatty fish like tuna, salmon, and mackerel.
  • Pastured or omega – 3 whole eggs.
  • Grass-fed butter and heavy cream.
  • Unprocessed cheese – Cheddar, goat, mozzarella, or cream.
  • Healthy oils – Extra virgin olive oil and avocado oil.
  • Nuts and seeds – Almonds, flax seeds, chia seeds.
  • Low carb veggies – Tomatoes, onions, peppers, etc.
  • Condiments – Salt, pepper, herbs, and spices.

Potential pitfalls of ketogenic diet

  • The biggest downside of keto diets is that they are challenging to maintain because of the restricted food choices.
  • Extreme carbohydrate restriction for weeks can also lead to the manifestation of some symptoms like :
    • Constipation
    • Mild low blood sugar
    • Indigestion
    • Keto flu – Low mood, irritability, headaches, bad breath, and fatigue,
    • Brain fog.
  • These symptoms are, however, quite common and generally subside over time.
  • Long–term ketogenic diet, on the other hand, has been associated with some adverse health effects. This includes :
    • Increased risk of kidney stones
    • Osteoporosis
    • Increased levels of uric acid in the blood
  • The elimination of food groups can lead to nutritional deficiencies. Keto diets are often low in calcium, vitamin D, magnesium, and folic acid. Therefore, it is usually advised to plan the keto diet plan carefully after consulting with a dietician as it could otherwise lead to nutritional deficiencies in the long run.

Conclusion

Getting started on a keto diet requires a thorough understanding of the dietary intake of carbohydrates. Consultation with a dietician can help adopt a diet that fits the long–term needs of the individual. But this transition must be gradual to reduce the potential side effects of a keto diet. Most often, sticking to a diet is a great challenge to many, so people often give it up and then restart again. This can lead to weight cycling and ultimately make it even harder to lose weight permanently. To sum up, always consult the healthcare team before diving into this diet plan to ensure that the diet satisfies your health goals, or skip it entirely and go for other options.

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