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Every time a new year begins, we are bombarded with constant messages that promote the concept of a new diet or gym membership being the key to transforming ourselves. As we flip the page on the calendar, our mindset tends to change as well, and many of us are eager to lose the weight gained during the holiday season by attempting a fast and efficient diet.
One diet that has been growing in popularity for this purpose is the ketogenic diet, which has been receiving significant attention over the past decade. According to the 2022 IFIC Food and Health Survey, seven percent of the participants reported following the ketogenic diet in the previous year.
You may have heard of the ketogenic diet, also referred to as “keto,” but you may not be well-informed about it. This article will introduce the basics of the ketogenic diet and highlight some essential precautions to consider before giving it a try.
What is the concept behind the ketogenic diet?
Despite its recent popularity, the ketogenic diet is not a new idea. It has been around for a long time, with its origins dating back to the 1920s when it was used to treat epilepsy. This was based on the discovery that fasting can reduce seizure activity. Although it is still used by medical experts for therapeutic reasons, it is now becoming more popular beyond its traditional medical applications.
The eating pattern known as the ketogenic diet emphasizes a high proportion of fat, a moderate intake of protein, and minimal consumption of carbohydrates. Commonly, this diet includes generous portions of butter, cheese, eggs, meat, nuts, oils, seafood, and seeds, while restricting or omitting fruits, vegetables, grains, potatoes, sweets, and other high-carb foods.
The main objective of various versions of the ketogenic diet is to restrict the intake of carbohydrates. A typical ketogenic meal plan aims for approximately 5% of calories from carbohydrates, 20% from protein, and 75% from dietary fats. For a 2,000-calorie-per-day diet, this equates to roughly 100 calories (25 grams) of carbohydrates, 400 calories (100 grams) of protein, and 1,500 calories (167 grams) of dietary fat. While some ketogenic diets may permit up to 70 grams of carbohydrates per day, the typical maximum target is 50 grams or less, depending on the stage of the diet and the individual’s caloric requirements.
The goal of a ketogenic diet is to trigger a state of nutritional ketosis by restricting carbohydrate intake and closely monitoring protein consumption. This metabolic state stimulates the liver to produce ketones, which can then be utilized as the primary source of energy for the body. When ketosis is not achieved, the body relies on glucose from carbohydrates as its primary energy source.
What is the exact definition of ketones?
Ketones, which are a byproduct produced when the liver breaks down fat, are water-soluble. This is a normal occurrence that can happen even while sleeping. Our liver continuously produces ketones, but their amount is lower if we consume high levels of carbohydrates and proteins.
How do dietary carbohydrates play a part in supplying the body with energy?
There are two categories of carbohydrates: those that can be digested and dietary fiber, which is not able to be digested. Our bodies break down digestible carbohydrates into their simplest forms, which are called monosaccharides. These include fructose, galactose, and glucose. The majority of the carbohydrates we ingest are eventually transformed into glucose, as it is the most prevalent monosaccharide found in nature. Additionally, our bodies can convert fructose and galactose into glucose.
Glucose is a necessary component for our survival as it is carried through our blood and, with the help of insulin, provides quick and accessible energy. Our liver and muscles also store glycogen, which serves as a backup source of glucose. Typically, we have enough glycogen stored to last us about a day. When our blood glucose levels are low, the liver breaks down glycogen to increase them. Additionally, if our muscles need energy for contraction but our blood glucose is low, they will use their glycogen reserves.
Where does the energy come from if we do not eat carbohydrates in our diet?
The human body is always striving to sustain our energy levels, regardless of whether we are involved in tasks like consuming food, working out, sitting, or sleeping. In times of necessity, our bodies can generate energy from alternative sources besides carbohydrates.
Gluconeogenesis is a process in which our bodies create glucose by converting non-carbohydrate substances. Along with this, we can also derive energy from protein and fat. For example, the amino acids present in the proteins we eat can be used in gluconeogenesis to generate glucose. Additionally, the triglycerides stored in fat cells can be broken down through lipolysis, triggering a series of reactions that produce ketones, particularly when our glycogen stores are low.
To summarize, when the body relies less on carbohydrates for energy, it leads to an increase in the production of ketones. While the liver naturally produces ketones from fat to fuel the body, a greater shift towards using fat as a source of energy results in higher levels of ketone production.
It is important to note, however, that consuming too much protein can hinder the body’s ability to produce ketones, making it difficult to achieve and maintain a state of ketosis. This is the reason why a true ketogenic diet has restrictions on both protein and carbohydrate consumption.
Key Points to Grasp About the Ketogenic Diet
After gaining a more thorough understanding of the principle and operation of a ketogenic diet, let us now explore some of its benefits and drawbacks.
The potential of the keto diet lies in its ability to kickstart weight loss.
The ketogenic diet attracts many people due to the belief that it aids in weight loss. Although initial weight loss is common while following this diet, it is mainly a result of consuming fewer calories. This can be credited to factors like reduced appetite and feeling full from consuming fewer carbohydrates. Furthermore, the body may also experience water loss and increased calorie burn, which contributes to weight loss. However, when the ketogenic diet is stopped, there may be a temporary regain of weight as the body restores its glycogen stores, leading to water retention and an increase in weight.
There are several dietary approaches available for individuals to achieve short-term weight loss. However, the main difficulty lies in sustaining the weight loss in the long run. Studies have shown that the positive effects of specialized diets on weight loss and overall health tend to decrease after a year.
However, research indicates that reaching the two-year milestone could be a critical factor in successfully maintaining weight in the long term. These unfavorable findings apply to all types of diets, including low-carb/high-fat diets like keto, as well as other diets that are low in fat and high in carbohydrates.
Adhering to a specific diet for a long period, such as the keto diet, may pose difficulties.
Sustaining weight loss can be a challenging task, regardless of the specific dietary plan being followed. This is primarily due to the difficulties of adhering to a specialized diet for an extended period. Recent studies have found that the adherence level to a well-designed ketogenic diet is similar to that of the Mediterranean diet in a 12-week crossover study. However, during the 12 weeks following the 24-week intervention, adherence to the keto diet was lower.
Another study conducted over two years, comparing adherence to low-carb, low-fat, and Mediterranean diets, showed higher adherence to the low-carb diet in the first six months. However, by the end of the study, there was a decrease in overall compliance and more drop-outs among the low-carb group.
The consumption of the Keto diet limits the variety of food groups included in one’s meals.
The intake of carbohydrates is significantly limited on the ketogenic diet, resulting in the restriction or possible elimination of certain food groups such as dairy, fruits, grains, and vegetables. Although reducing carb consumption is crucial for achieving and sustaining ketosis, these high-carb foods are important elements of various diets that have been scientifically shown to have beneficial impacts on overall health. However, a well-structured ketogenic diet may permit small servings of select fruits, such as berries, and non-starchy vegetables such as broccoli.
The main focus of the Keto diet is simplicity.
To reach and maintain a state of ketosis, it is important to restrict the consumption of carbohydrates. While the keto diet may seem simple with its recommendation to cut out carbs, it is not always as straightforward as it appears. For a more comprehensive approach to keto, it is advisable to seek guidance from a registered dietitian or consult with your doctor, and to follow a well-designed ketogenic diet plan.
Experiencing the “keto flu” can cause feelings of low energy.
It is a fact that the rumors you may have heard are indeed true. When beginning a ketogenic diet, individuals often encounter unique sensations that may not be familiar to them – and not all of them are pleasant. Some commonly reported problems include constipation, fatigue, headaches, dizziness, and stomach discomfort. This initial stage of adapting to a ketogenic diet has been labeled as the “keto flu.” To alleviate these symptoms, it is recommended to increase water intake and add a little more salt to meals. The good news is that this phase is temporary and once the body has adjusted, these symptoms should subside.
Always be mindful of bad breath.
Just like the dreaded “keto flu,” individuals may also experience another unpleasant aspect of a keto diet. This is known as “keto breath,” which occurs when the body produces and releases acetone, a type of ketone that is not necessary for energy during ketosis. Unlike regular bad breath, improving oral hygiene may not get rid of this side effect. However, there is no need to be concerned as this is a temporary condition and its intensity can differ from person to person. Furthermore, as the body adjusts to using ketones as its main source of energy, there may be an improvement in breath odor.
Dietary restrictions can influence our eating habits.
Making the switch to a ketogenic diet can be a significant transition for most people. These drastic changes in our eating habits can have an impact on our perception and connection to food. While limiting our food options may seem like an easy solution, it may not be suitable for everyone. As we modify our diet, it is important to be aware of how our relationship with food may change. It is important to acknowledge that when we only see food as a means to an end, we may overlook the potential for pleasure, contentment, and cultural traditions that come with food. For those who have a history of disordered eating, it is essential to take extra care when following a strict diet.
The Outcome of the Keto Diet
The ketogenic diet may be a more convenient and healthier eating choice for some individuals, but not for others.
While it was originally developed as a therapeutic method, it may be too restrictive and difficult for the average person to adopt and maintain. Furthermore, the potential benefits of this diet may not apply to everyone. It is important to note that the ketogenic diet does not align with the Dietary Guidelines for Americans, particularly in terms of the recommended intake of carbohydrates and saturated fats.
However, there is a vast amount of research being conducted on this diet and more studies are underway for the future. As the popularity of the keto diet grows, researchers must gain a deeper understanding of both its positive and negative aspects beyond its use in clinical settings.
This piece does not intend to comprehensively address all facets and offer dietary suggestions for extremely low-calorie ketogenic diets or particular conditions associated with carbohydrate, fat, or protein metabolism.
For individuals with a metabolic disorder such as diabetes, glycogen storage disease, or phenylketonuria, or those seeking advice on incorporating very low-calorie diets for a health concern, it is recommended to seek consultation with a medical expert before embarking on a ketogenic diet.
