The Keto Diet
There are many different types of diets and food-related fads that have come and go over the past decade. Most recently, a rising and popular diet is the ketogenic diet, more commonly referred to as the ‘keto diet.’ It is low in carbohydrates and meant for the person to consume more calories from proteins and fats. This may seem rather counter-intuitive, as fats are known to be unhealthy and can cause weight gain.
However, the logic behind this diet is that when less than 50 grams of carbohydrates are consumed per day, the body will eventually run out of energy that it derives from glucose. From here, the body will turn to protein and fats for energy instead, allowing the liver to produce ketones. Ketones are the alternative energy source for the body instead of glucose. Using these reserve storages of energy is a process referred to as ketosis, and will cause weight loss. It is important to note that this diet is for short-term dieting and for weight loss, not for other health benefits. It is also a beneficial therapy for those with epilepsy, and perhaps even heart disease, acne and certain brain diseases, although more research is needed.
As the keto diet essentially reduces carbohydrate consumption, foods to avoid include bread, rice, potatoes, pasta, donuts, candy, chocolate, soda and juice. Foods that fit the diet criteria include eggs, fish, seafood, meat, vegetables and forms of natural fats (i.e butter, olive oil, etc.). As soda and juices are to be avoided, it is recommended that one drink water, coffee (but be wary of too much milk!) and tea instead. At first, switching over to the keto diet may be a drastic change to one's diet and lifestyle, especially if carbohydrate heavy meals are your favorite. This makes it important to remember that the keto diet is just low in carbohydrates, not no carbohydrates at all! Additionally, there are now many keto-friendly recipes that will allow you to enjoy your favorite foods as before-- keto bread, keto pizza, keto lasagna and much more.
Within the keto diet, there are four common types. The first is the Standard Ketogenic Diet (SKD) which consists of 75% fat, 20% protein and 5% carbohydrates. The second is the Cyclical Ketogenic Diet (CKD) which has more carbohydrates than the SKD. The CKD splits the 7 days of a week into 5 days for a ketogenic diet and 2 days for high-carbohydrate meals. Next, the Targeted Ketogenic Diet (TKD) is meant for those who are athletic or work out constantly by allowing carbohydrate consumption around workouts. Lastly, there is the High-Protein Ketogenic Diet, which is essentially the SKD but with more protein consumption at the expense of fat consumption. The ratio is 60% fat, 35% protein and 5% carbohydrates.
The SKD and the CKD are the two most commonly utilized diets. The TKD and High-Protein Ketogenic Diet are considered more advanced dieting methods and are more common among bodybuilders or athletes. Therefore, the SKD is the one that has been most researched and is most recommended. However, those who are pregnant, breastfeeding, and/or diabetic should be cautious and discuss with their healthcare providers before jumping straight into this diet.
According to Harvard Health, there are many risks involved with the keto diet despite it being beneficial for weight loss. One risk is that it may induce liver problems-- by having the liver produce more ketones than it normally does, this increased fat metabolism may exacerbate any existing liver problems and conditions. Additionally, the keto diet may result in one consuming fewer fruits and vegetables in exchange for protein-heavy foods. A loss in variety of fruits and vegetables can lead to deficiencies in certain vitamins and nutrients. With that being said, it can also cause constipation as a side effect, as fruits and vegetables are both strong sources of fiber. Lastly, glucose from carbohydrates is essential to our daily functioning and emotions; low-carbohydrate diets can result in mood swings and irritability.
Like any other diet out there, the keto diet has both its pros and cons. If interested, one should first discuss with a healthcare provider about switching diets. However, it is a promising diet because of both its weight loss effects and its abilities to alleviate symptoms in those with diseases such as epilepsy.
References:
https://www.webmd.com/diet/ss/slideshow-ketogenic-diet
https://www.healthline.com/nutrition/ketogenic-diet-101
https://www.dietdoctor.com/low-carb/keto
https://www.health.harvard.edu/staying-healthy/should-you-try-the-keto-diet
