Following a specific diet has been in fashion for quite some time. Diets like the one meal a day diet, paleo, vegan, and keto diets are some of the most popular ones.
This article will discuss most of the essential things you need to know about the keto diet.
Keto Diet, also known as the ketogenic diet, is probably the most popular diet that everybody wanted to follow at some point.
People who talk in favor of the keto diet claim that they get faster results without the need for rigorous exercise.
It is probably one of the most strict diets that one can follow. This diet tries to focus on low carb, high fat, more fiber, and high amounts of protein. This type of diet is a plan for individuals that are looking to burn fat.
What Does A Keto Diet Mean?
The ketogenic diet is basically a low-carb diet. Therefore it is somewhat similar to the Atkins diet and low carbs diet. This diet follows the fundamentals[1] of reducing carbohydrates quickly while increasing fat quantity in your body.
Now, fats usually are misinterpreted as harmful. But the fats focused upon in the keto diet are probably the most crucial fats a person needs for energy.
When your body reduces carb content, it gets into a state of ketosis. This is a metabolic state. Your body is pretty good at burning fat efficiently for energy at this stage.
With this, the fats are converted into ketones in the liver. Then they supply energy to the brain. This diet also reduces[2] blood sugar levels and insulin levels which is why it is an optimal diet for diabetic patients.
However, it is important that they consult their doctor before starting this or any other diet. Also, one should ensure that they are only sticking to keto-friendly foods during their keto diet tenure.
This will give you a better chance to succeed at the keto diet and help you achieve the desired fat levels.
Types Of Keto Diet
The keto diet is mistaken to be a one-of-a-kind diet with no subtypes, which is a myth. The keto diet has many varieties. They are followed by people with different low-carb fat reduction needs.
Standard Ketogenic Diet
The standard ketogenic diet is the very basic[3] ketogenic diet that is followed vastly. This type majorly focuses on low carbs, high fat, and moderate protein.
This is the diet where fat concentration can go up to as high as 70% and carbs concentration to as low as 10%.
Cyclic Ketogenic Diet
The cyclic ketogenic diet is a different type of ketogenic diet. It involves carbs refeeding periodically. This type of diet follows a pattern, for example, a few days of low carbs and a few days of high carbs.
A clinical trial[4] showed that it could significantly drop weight when followed properly.
Targeted Ketogenic Diet
Target ketogenic diet is a type of ketogenic diet which allows you to increase the consumption of carbs in your routine. But this increase should only be during the workout sessions.
Besides the sessions, one cannot restrain from a low-carb diet. This type of diet is a good method to keep a person motivated to exercise more.
High Protein Ketogenic Diet
This form of the ketogenic diet is a trusted version of the standard ketogenic diet. This diet majorly increases the intake and concentration of proteins instead of fats.
Since all these types of diets are targeted to different types of people with different needs, the standard ketogenic diet and high protein ketogenic diet is the most common diet that is used by people widely.
The other two categories of keto diets are considered more advanced versions of this type of diet. So this one is mainly used by bodybuilders and athletes.
A study[5] conducted on 17 obese men showed that a high-protein and low-carb ketogenic diet could help in suppressing hunger more than other moderate carb and high-protein nonketogenic diets.
Ketosis
Usually, the human body uses carbs as a fuel for energy purposes but in the state of ketosis, the body uses fats instead of carbs as a fuel for the same purpose.
It is considered a rather healthier version of fuel consumption. The reduced consumption of carbs limits the supply of sugar or glucose in your body.
Due to this, the body has to turn to another source of energy for the cells. The key process generally is very hard to attend to. However, following a ketogenic diet can help you attain ketosis in the right way.
Keto diets reduce the consumption[1] of carbs in your body where you usually eat eggs, fish, nuts, meats, and healthy oils.
Eating all these types of foods increases fat in your body alongside protein but reduces carbs. This further leads you into the ketosis state helping you reduce fat faster than ever.
Protein intake is usually kept in moderate amounts because it can be converted into glucose whenever the body requires it. If protein intake is high, that could reduce the effect of the keto diet.
It further will not help you reduce fat in the body at the pace this diet offers. Ketosis can also be entered by following an intermittent fasting method
Intermittent fasting follows the concept of limiting food consumption and fasting for longer periods in a day. This method can be more drastic for your health, so make sure you consult a healthcare professional before starting it.
You can use breath, urine, and blood testers to measure whether you have entered the state of ketosis.
On a general note, decreased hunger, frequent urination, increased thirst, and dry mouth can work as symptoms[6] of ketosis.
Losing Weight With Keto Diet
The Keto diet is considered probably the most famous and effective[7] weight loss diet. It has many health benefits.
It may help you fight diseases with the lowest risk to your health. Keto diets are considered as much effective as low-fat diets.
The keto diet is more of a linear diet where you do not have to worry about low food intake and calorie consumption.
Rather, the keto diet probably fills you up more than any other diet that you may follow. It also helps you reduce diastolic blood pressure and triglyceride levels.
This is the unwanted type of fat in your body that is used as fuel for energy purposes.
Having said all that, one should not consume everything during a keto diet. There are several food items that you should avoid during the keto diet.
Keto Diet And Diabetes
Diabetes is a condition where your insulin functions are impaired so blood sugar levels increase which can be very harmful to a human being.
People with obese figures often tend to suffer from such conditions. Now we know a ketogenic diet is directly effective for weight loss and decreasing fat quantity in your body.
Therefore it is closely related to diabetes, prediabetes, and metabolic syndrome. This syndrome means blood sugar levels with high blood pressure and low levels of good cholesterol.
Alongside, you witness higher triglyceride levels and excess fat around the waist. Such conditions can cause harmful heart diseases.
According to this cohort study[8], the ketogenic diet is productive in improving insulin sensitivity. It also has been reported to reduce the concentration of hemoglobin A1C in women with type 2 diabetes and improve blood pressure management.
This diet has very effectively reduced weight in people at a drastic pace which is an important note to take considering the relation of weight with diabetes.
One can also regularly consume keto fruits even if you are on a strict keto diet.
Keto Diet Health Benefits
Keto Diet has been proven effective for many medical conditions. These are discussed as follows:
Combating Heart disease
Heart diseases are generally related to body fat and cholesterol levels. Keto Diet might help reduce the risk factors related to body fat, HDL cholesterol levels, blood sugar and pressure.
This way it might help to combat heart diseases and prevent them, as per this study[9].
Cancer Remedy
Keto Diet is a pretty healthy diet plan which can help one in many ways. Specifically, this certain diet in combination with various therapies might have the potential for reducing the growth of cancer tumours, concludes this study[10].
Helpful In Alzheimer’s disease
Alzheimer’s disease, till now, isn’t a curable neurological disease. But it has been reported that the keto diet can help reduce[11] and slow down the progression and symptoms of Alzheimer’s disease.
Brain Injuries
This diet reportedly helps reduce and improve the ill effects of brain injuries in rats and might have the potential to be effective for humans as well, quotes the study[12].
There are many benefits of the keto diet if practised in the right way. Besides fat reduction and the mentioned remedies, it can also help combat and prevent Parkinson’s disease[13] and polycystic ovary syndrome[14].
Side Effects Of Keto Diet
Like any other phenomenon, person and solution, this diet has flaws[15].
Hence, you should follow a keto diet with certain precautions and prerequisites after consulting a doctor or dietician. Otherwise, there may be chances that you might have to face one or many of the keto diet side effects. It may turn out bad for you.
The side effects of this diet are all compiled as an illness itself. It is called Keto Flu. This Flu usually includes symptoms[6] like diarrhea, constipation, and vomiting.
These may or may not be coupled with poor energy, nausea, sleep issues, decreased performance, and increased hunger.
Conclusion
The keto diet all over is a good diet to follow for quick results. It may help you reduce fat. It also simultaneously prevents health problems.
These problems may ultimately turn catastrophic. But the keto diet is a promising way to avoid major neurological and heart problems. Do keep in mind that it does come with a few drawbacks.
So you should, in all cases, consult your doctor or dietician before continuing to follow this diet.
References/Sources
Working4Health prefers using primary and verified references. We have strict sourcing guidelines and our primary references include peer-reviewed research, academic, and medical institution studies.
- Wajeed Masood; Pavan Annamaraju; Kalyan R. Uppaluri. Ketogenic Diet Last Update: November 26, 2021. Available from: https://www.ncbi.nlm.nih.gov/books/NBK499830/
- Andrea Mario Bolla, Amelia Caretto, Andrea Laurenzi, et al. Low-Carb and Ketogenic Diets in Type 1 and Type 2 Diabetes Nutrients. 2019 May; 11(5): 962.Published online 2019 Apr 26. doi: 10.3390/nu11050962
- Joshi Shilpa and Viswanathan Mohan Ketogenic diets: Boon or bane? Indian J Med Res. 2018 Sep; 148(3): 251–253.doi: 0.4103/ijmr.IJMR_1666_18
- Pavel Kysel, Denisa Haluzíková, Radka Petráková Doležalová, et al. The Influence of Cyclical Ketogenic Reduction Diet vs. Nutritionally Balanced Reduction Diet on Body Composition, Strength, and Endurance Performance in Healthy Young Males: A Randomized Controlled Trial Nutrients. 2020 Sep; 12(9): 2832.Published online 2020 Sep 16. doi: 10.3390/nu12092832
- Alexandra M Johnstone, Graham W Horgan, Sandra D Murison, et al. Effects of a high-protein ketogenic diet on hunger, appetite, and weight loss in obese men feeding ad libitum Am J Clin Nutr. 2008 Jan;87(1):44-55. doi: 10.1093/ajcn/87.1.44. Available from: https://pubmed.ncbi.nlm.nih.gov/18175736/
- Emmanuelle C. S. Bostock, Kenneth C. Kirkby, Bruce V. Taylor, et al. Consumer Reports of “Keto Flu” Associated With the Ketogenic Diet Front Nutr. 2020; 7: 20.Published online 2020 Mar 13. doi: 10.3389/fnut.2020.00020
- Diet Review: Ketogenic Diet for Weight Loss Available from: https://www.hsph.harvard.edu/nutritionsource/healthy-weight/diet-reviews/ketogenic-diet/
- William S Yancy, Jr, Marjorie Foy, Allison M Chalecki, et al. A low-carbohydrate, ketogenic diet to treat type 2 diabetes Nutr Metab (Lond). 2005; 2: 34.Published online 2005 Dec 1. doi: 10.1186/1743-7075-2-34
- Christophe Kosinski and François R. Jornayvaz Effects of Ketogenic Diets on Cardiovascular Risk Factors: Evidence from Animal and Human Studies Nutrients. 2017 May; 9(5): 517.Published online 2017 May 19. doi: 10.3390/nu9050517
- Jocelyn Tan-Shalaby Ketogenic Diets and Cancer: Emerging Evidence Fed Pract. 2017 Feb; 34(Suppl 1): 37S–42S.
- Marta Rusek, Ryszard Pluta, Marzena Ułamek-Kozioł, et al. Ketogenic Diet in Alzheimer’s Disease Int J Mol Sci. 2019 Aug; 20(16): 3892.
Published online 2019 Aug 9. doi: 10.3390/ijms20163892 - Alexandre McDougall, Mark Bayley, Sarah Ep Munce The ketogenic diet as a treatment for traumatic brain injury: a scoping review Brain Inj
. 2018;32(4):416-422. doi: 10.1080/02699052.2018.1429025. Epub 2018 Jan 23. Available from: https://pubmed.ncbi.nlm.nih.gov/29359959/ - Alexander Choi, Mark Hallett, Debra Ehrlich Nutritional Ketosis in Parkinson’s Disease – a Review of Remaining Questions and Insights Neurotherapeutics. 2021 Jul;18(3):1637-1649. doi: 10.1007/s13311-021-01067-w. Epub 2021 Jul 7. Available from: https://pubmed.ncbi.nlm.nih.gov/34235637/
- Antonio Paoli, Laura Mancin, Maria Cristina Giacona, et al. Effects of a ketogenic diet in overweight women with polycystic ovary syndrome J Transl Med. 2020; 18: 104.Published online 2020 Feb 27. doi: 10.1186/s12967-020-02277-0
- Jennifer T Batch, Sanjay P Lamsal, Michelle Adkins, et al. Advantages and Disadvantages of the Ketogenic Diet: A Review ArticleCureus. 2020 Aug; 12(8): e9639.Published online 2020 Aug 10. doi: 10.7759/cureus.9639
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Alisha Matthew has been a practicing nutritionist since 2016. She holds a master’s degree in nutrition from the University of IOWA. She is a staunch believer in improving the human health index by educating people about nutrition and the importance of nutrition in leading a healthy and happy life. Her long-term goal is to keep educating people on general health and keep herself updated with the latest trends in the field of health.