A Beginner's Guide to the Keto Diet

The ketogenic diet, often referred to as the keto diet, is a high-fat, low-carbohydrate diet. This diet has gained popularity for its potential health benefits and weight loss effects. As a temporary dietary strategy, it can be used to lose weight quickly and cure some diseases like diabetes, cancer and epilepsy. But it still has some side effects. Here is a beginner's guide to the keto diet to help you understand this diet.

How Does the Ketogenic Diet Work?

It involves drastically reducing carbohydrate intake and replacing it with fat. This reduction of carbs makes the body enter a metabolic state called ketosis. In ketosis, your body becomes incredibly efficient at burning fat for energy. It also makes the liver convert fat into ketones, which serve as an alternative fuel source for the body, including the brain.

Ketosis is a metabolic state in which the body utilizes fat as its primary source of fuel instead of carbohydrates. When carbohydrate intake is limited, such as on a low-carbohydrate diet like the ketogenic diet, the body's glucose reserves become depleted. In response to this low glucose availability, the liver starts breaking down fats into molecules called ketones through a process known as ketogenesis.

Menu of the Ketogenic Diet

To enter ketosis, people should include high fat (70-80%), moderate protein (15-20%) and low carbohydrate (5-10%) in their diets. This high fat intake is essential to provide the majority of your energy needs and to support ketone production. Consuming too much protein can potentially hinder ketosis, as excess protein can be converted into glucose. Low carbohydrate intake is crucial for keeping insulin levels low and promoting the production of ketones.

On the ketogenic diet, you would typically consume foods such as meat, eggs, dairy, nuts, seeds and low-carb vegetables. Foods to avoid on the ketogenic diet include high-carb foods like grains, starchy vegetables, legumes, fruits high in sugar, sugary snacks, unhealthy fats, sugary dressings and processed foods. Beer, wine, liquor and mixed alcohol drinks are often restricted.

Benefits of the Ketogenic Diet

The ketogenic diet is known for its effectiveness in promoting weight loss. This is primarily due to the reduction in carbohydrate intake, which leads to the body entering a state of ketosis and using fat for energy. By limiting carbohydrate intake, the ketogenic diet can also help stabilize blood sugar levels and improve insulin sensitivity. This can be beneficial for individuals with type 2 diabetes or those at risk of developing the condition.

While the ketogenic diet is not a cure for diseases, it has been shown to have potential therapeutic benefits for certain medical conditions. The ketogenic diet may be used as a therapeutic approach for epilepsy, certain cancers, type 2 diabetes, metabolic syndrome, cardiovascular diseases, polycystic ovary syndrome, Alzheimer's disease and Parkinson's disease.

Disadvantages of the Ketogenic Diet

Some people may experience symptoms when first entering ketosis. It is often referred to as the "keto flu." Its symptoms can include fatigue, headaches, dizziness, dry mouth, bad breath and nausea. With less intake of vegetables, fruits and grains, people may be at risk for deficiencies in micronutrients, including selenium, magnesium, phosphorus, and vitamins B and C.

The nutrient deficiency of the keto diet may induce problems in multiple organs. The liver converts fat into ketones. So the high-fat diet could pose heavier burdens to the liver and make any existing liver conditions worse. The kidneys help metabolize protein. The keto diet involves a moderate to high intake of protein and increased water loss, which may increase kidney burden. The lack of dietary fiber may have a negative impact on gut health, including constipation and reduced gut bacteria.