Keto Diet? Read This Before You Try It!

The keto diet has gained immense popularity in recent years for its potential to aid weight loss, enhance overall health and prevent certain diseases. However, it’s important to determine whether the diet is as beneficial as it claims to be and assess its potential risks. This blog post delves into the workings of the keto diet, highlights its benefits and drawbacks, and provides tips on how to safely and effectively start and maintain the low-carb, high-fat eating plan. From understanding the fundamentals of the diet to identifying suitable food options and avoiding certain foods, this post covers everything you need to know about the keto diet.

What is the Keto Diet?

The ketogenic diet, or keto diet for short, is a low-carb diet that restricts carbohydrate intake to less than 20-50 grams per day. This means avoiding foods such as pasta, bread, rice, fruits, potatoes, sweets, and most processed foods. Instead, the diet emphasizes foods that are high in fat and moderate in protein, such as butter, meat, cheese, eggs, nuts, seeds, oil, and some non-starchy vegetables. The aim of the keto diet is to induce a state called ketosis, whereby the body uses fat instead of glucose as its primary source of energy. When you get to this state, your body produces ketones, which can be utilized by the muscles and brain for fuel. Additionally, ketones are known to reduce inflammation, improve insulin sensitivity, and protect brain cells.

How Does It Work?

The keto diet functions by depriving the body of glucose, which is the preferred fuel source. Glucose usually comes from carbohydrates ingested and is stored in the liver and muscles as glycogen. When there is a low-carb diet, your glycogen stores are quickly depleted, and the body seeks another way to get energy. This is where fat comes in. Your body breaks down fat into fatty acids and glycerol, which are converted into ketones in the liver. Ketones supply energy to the brain and other tissues, which typically rely on glucose. Ketones are also utilized by muscles and other organs for energy, making the body more effective at burning fat and maintaining lean muscle mass. This can aid in weight loss and enhance body composition. The keto diet actively promotes this mechanism.

Types of Keto Diet?

This diet is not a one-size-fits-all approach. There are different types of keto diets that vary in their macronutrient ratios (the percentage of calories that come from fat, protein, and carbs). Some common types are:

There are different types of keto diets that vary in their macronutrient ratios (the percentage of calories that come from fat, protein, and carbs). Some common types are:

• Standard keto diet (SKD): This is the most common and well-studied version of the keto diet. It involves eating about 75% of calories from fat, 20% from protein, and 5% from carbs.
• Cyclical keto diet (CKD): This is a variation of the keto diet that involves alternating between periods of low-carb and high-carb eating. For example, you may follow a SKD for five days and then eat a higher-carb diet for two days. This may help some athletes or people who want to boost their performance or muscle growth.
• Targeted keto diet (TKD): This is another variation of the keto diet that allows you to eat some carbs around your workouts. For example, you may eat 25-50 grams of carbs before or after your exercise session. This may help some people who need more energy or recovery from intense physical activity.
• High-protein keto diet (HPKD): This is a version of the keto diet that increases your  protein intake to about 30% of calories, while reducing the fat intake to about 60%. The carb intake remains low at about 10%. This may help some people who want to preserve or increase their muscle mass or who have higher protein needs.

Regardless of which type of keto diet you choose to follow, there are some general guidelines on what to eat and avoid on this eating plan. Here are some examples:

Foods to Eat on the Keto Diet

Fats

Fats are the most important macronutrient when following this diet. They provide your body with energy and help you feel full and satisfied. Good sources of healthy fats on the keto diet include:

• Olive oil
• Avocado oil
• Coconut oil
• Butter
• Ghee
• Lard
• Tallow
• MCT oil

Protein

Protein is also important on the keto diet, but you don’t need to eat as much as you would on a standard diet. Good sources of protein on the keto diet include:

• Meat: Beef, chicken, pork, lamb, fish, and seafood
• Eggs
• Dairy products
• Nuts and seeds

Vegetables

You can eat plenty of low-carb vegetables on the keto diet. Good choices include:

• Leafy greens (spinach, kale, arugula, etc.)
• Broccoli
• Cauliflower
• Zucchini
• Asparagus
• Peppers
• Onions
• Mushrooms

Fruits

Fruits are generally high in carbs, so you should limit your intake of them. However, some low-carb fruits include:

• Berries
• Avocados

Nuts and seeds

Nuts and seeds are a good source of healthy fats and protein. However, some nuts and seeds are higher in carbs than others. Good choices include:

• Almonds
• Walnuts
• Macadamia nuts
• Chia seeds
• Flaxseeds

Dairy

You can choose full-fat dairy products as long as they are low in carbs. Good choices include:

• Cheese
• Cream
• Butter
• Yogurt

Beverages

You can drink water, coffee, tea, and bone broth. Avoid sugary drinks, such as soda, juice, and sports drinks.

If you are new to the keto diet, it may take some time to adjust. However, with careful planning and execution, the keto diet can be a safe and effective way to lose weight and improve your health.

Foods to Avoid on the Keto Diet

The keto diet is a high-fat, low-carbohydrate diet. In order to stay in ketosis, it is important to avoid foods that are high in carbohydrates.

The following foods should be avoided:

• Grains: Grains are a major source of carbohydrates. This includes wheat, rice, oats, corn, barley, quinoa, and more.
• Legumes: Legumes are another major source of carbohydrates. This includes beans, lentils, peas, soybeans, and more.
• Starchy vegetables: Starchy vegetables are vegetables that grow below ground and are high in carbohydrates. This includes potatoes, carrots, beets, and more.
• High-sugar fruits: High-sugar fruits are fruits that are high in carbohydrates. This includes bananas, apples, oranges, grapes, and more.
• Sugar: Sugar is a simple carbohydrate that should be avoided on the keto diet. This includes all forms of sugar, such as honey, maple syrup, agave nectar, and more.
• Processed foods: Processed foods are often high in carbohydrates, additives, preservatives, and other unhealthy ingredients. It is best to avoid processed foods on the keto diet.
• Alcohol: Alcohol is high in carbohydrates, especially beer and sweet wines. It is best to limit or avoid alcohol on the keto diet.

Why you should avoid these foods in the keto diet

Carbohydrates are broken down into glucose in the body. Glucose is the body’s main source of energy. When you eat a lot of carbohydrates, your blood sugar levels rise. This causes your body to release insulin, a hormone that helps to regulate blood sugar levels. Insulin helps to move glucose from the bloodstream into the cells, where it can be used for energy or stored for later use.

On the keto diet, you are restricting your carbohydrate intake. This forces your body to burn stored fat for energy instead of carbohydrates. When your body burns fat for energy, it produces ketones. Ketones are molecules that can be used by the body for energy, especially in the brain.

The foods listed above are all high in carbohydrates. Therefore, they should be avoided on the keto diet if you want to stay in ketosis.

It is important to note that the keto diet can be restrictive and may not be suitable for everyone. If you are considering trying the keto diet, it is important to talk to your doctor first.

The Benefits of the Keto Diet

The keto diet has been shown to have many benefits for your health and well-being. Some of the most common and well-studied benefits are:

Weight Loss

One of the main reasons why people choose to follow this diet is to lose weight. You can lose weight by:

• Suppressing your appetite: The keto diet can increase the levels of satiety hormones and decrease those of hunger hormones, which in turn, can reduce your appetite and cravings. By suppressing your appetite, it can help you consume fewer calories, leading to weight loss.
• Boosting your metabolism: The diet can increase your metabolic rate by elevating your thermogenesis, which refers to the amount of calories your body burns while at rest. Additionally, it lowers insulin levels, which is the hormone responsible for fat storage. By doing so, the keto diet helps in boosting your metabolism.
• Preserving your muscle mass: The keto diet can aid in preserving or augmenting your lean muscle mass by supplying sufficient protein and triggering the growth hormone. It is an active way to maintain your muscle mass..

Studies have shown that the keto diet can lead to more weight loss than other diets in the short term (up to 12 months). However, the long-term effects on weight loss are unclear and may depend on individual factors and adherence.

Diabetes Management

Another benefit of the keto diet is that it can help people with diabetes manage their blood sugar levels. This is because it can lower blood sugar levels by:

• Reducing carbohydrate intake: The keto diet can decrease the amount of carbs that you eat, which can lower the amount of glucose that enters your bloodstream.
• Improving insulin sensitivity: The keto diet can enhance your body’s ability to use insulin, which is the hormone that regulates blood sugar levels.
• Increasing ketone production: The keto diet can increase the production of ketones, which can provide an alternative fuel source for your cells and reduce the need for glucose.

Studies have shown that the keto diet can improve glycemic control and reduce the need for medication in people with type 2 diabetes. However, the this diet may not be suitable for people with type 1 diabetes or other conditions that affect insulin production or function.

Heart Health

Another benefit of the keto diet is that it can improve your heart health by:

• Lowering blood pressure: The keto diet can reduce blood pressure by lowering insulin levels and increasing sodium excretion.
• Improving cholesterol levels: The keto diet can improve your cholesterol profile by increasing HDL (good) cholesterol and lowering LDL (bad) cholesterol and triglycerides.
• Reducing inflammation: The keto diet can reduce inflammation by lowering oxidative stress and cytokines (pro-inflammatory molecules).

Brain Health

Another benefit of the keto diet is that it can protect your brain health by:

• Enhancing cognitive function: The keto diet can enhance your memory, attention, and mental clarity by providing ketones for your brain cells.
• Preventing neurodegeneration: The keto diet can prevent or delay the onset of Alzheimer’s disease and Parkinson’s disease by reducing amyloid plaques and neuroinflammation.
• Treating epilepsy: The keto diet can reduce or eliminate seizures in people with epilepsy by stabilizing neuronal excitability and modulating neurotransmitters.

The Risks of the Keto Diet

The keto diet is not without risks. Some of the most common and well-known risks are:

Keto diet Flu

One of the most common side effects of starting the diet is the keto flu. This is a collection of symptoms that occur when your body adapts to ketosis, such as:

• Headache
• Fatigue
• Nausea
• Dizziness
• Irritability
• Muscle cramps
• Constipation
• Insomnia

The keto flu usually lasts for a few days to a few weeks, depending on how quickly your body adjusts to the keto diet. You can reduce or prevent the keto flu by:

• Drinking plenty of water and electrolytes
• Eating enough fat and calories
• Gradually reducing your carb intake
• Taking supplements such as magnesium, potassium, and sodium
• Getting enough sleep and rest

Nutrient Deficiencies

Another risk of the keto diet is that it can cause nutrient deficiencies. This is because the diet restricts many foods that are rich in vitamins, minerals, antioxidants, and fiber, such as fruits, grains, legumes, and some vegetables. Some of the nutrients that you may lack on the keto diet are:

• Vitamin C: This is a water-soluble vitamin that is essential for your immune system, skin health, and collagen synthesis. It is mainly found in fruits and some vegetables, such as citrus fruits, berries, kiwi, broccoli, and peppers.
• Vitamin B: This is a group of eight water-soluble vitamins that are involved in many metabolic processes, such as energy production, DNA synthesis, and nerve function. They are mainly found in grains, legumes, meat, eggs, dairy products, and some vegetables, such as leafy greens, mushrooms, and cauliflower.
• Calcium: This is a mineral that is important for your bone health, muscle contraction, nerve transmission, and blood clotting. It is mainly found in dairy products, such as milk, cheese, and yogurt, and some vegetables, such as kale, spinach, and broccoli.
• Iron: This is a mineral that is essential for your blood production, oxygen transport, and immune function. It is mainly found in meat, poultry, fish, eggs, legumes, and some vegetables, such as spinach and beetroot.
• Fiber: This is a type of carbohydrate that is not digested by your body but helps with your digestion, bowel movements, blood sugar control, and cholesterol levels. It is mainly found in fruits,

Kidney stones.

The acidity of your urine can be increased and the amount of citrate, which helps prevent kidney stones, can be reduced by the keto diet. This may increase the likelihood of kidney stones developing, particularly if there is a history of kidney stones or other kidney problems. Drinking an adequate amount of water and consuming foods high in calcium and magnesium can help you lower the risk of developing kidney stones. It is important to take these precautionary measures while on the diet to ensure optimal kidney health.

Liver problems from the keto diet.

Following this diet can put extra stress on your liver, which is responsible for metabolizing fat and producing ketones. If you have liver disease or damage, the keto diet may worsen your condition or cause complications. You should consult your doctor before starting any diet if you have any liver issues or concerns.

Heart disease . 

Eating high amounts of saturated fat can affect your cholesterol levels negatively and make you more prone to heart disease. This is a potential risk of the keto diet, which lets you consume this kind of fat freely. It can increase your LDL (bad) cholesterol and decrease your HDL (good) cholesterol12. To lower this risk, you should opt for healthier fats, such as those found in olive oil, avocado, nuts, seeds, and fatty fish2. These fats can improve your cholesterol levels and protect your heart.

Brain fog

Your brain function and mood can vary on the keto diet depending on different factors. You may feel more mentally clear and focused, or you may experience brain fog, confusion, irritability, or depression12. This may depend on how your body reacts to ketosis, how well you balance your electrolytes, how stable your blood sugar levels are, and how nutritious your diet is2. To support your brain health, you should drink enough water, eat sufficient protein and healthy fats, and limit alcohol and caffeine2. These habits can help you maintain a healthy brain function and mood.

Disordered eating. 

Following the keto diet long term can be very challenging and limiting. This may make you feel isolated from others, obsessed with food, prone to binge eating, or develop other unhealthy eating behaviors12. The keto diet may not be a good choice for you if you have a past or present eating disorder or mental health issue related to food and body image2. You should get professional help if you feel any emotional distress or notice any signs of disordered eating while on the keto diet.

Final Thoughts On The Keto Diet

This diet is a popular low-carb, high-fat diet that claims to offer many health benefits, such as weight loss, improved blood sugar control, and reduced inflammation. However, it also comes with some potential risks, such as nutrient deficiencies, keto flu, kidney stones, and increased cholesterol levels. Therefore, before you try it , you should consult your doctor and nutritionist to make sure it is suitable for you and your health goals. You should also be aware of the possible side effects and how to manage them. The keto diet is not a one-size-fits-all solution, and it may not work for everyone. It is important to do your own research and make an informed decision based on your individual needs and preferences.

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Further resources for weight loss

• Trying to lose weight fast – what works and what doesn’t
• High protein foods that help you lose weight
• How to get weight loss motivation
• How to help someone with an eating disorder