Articles

• 24th Jul, 0025 2:06 PM

Keto Diet

The Ketogenic Diet (Keto Diet)

The ketogenic diet is a combination of the Atkins diet and a low-carb diet, as it consists of very low carbohydrate and high-fat foods. Some studies have shown that this diet may be beneficial in certain cases. The principle behind this diet is that when a person consumes less than 50 grams of carbohydrates per day, the body enters a state called ketosis.

What is Ketosis?

Ketosis is a metabolic state in which the body produces ketone bodies from fat and uses them as a source of energy instead of carbohydrates due to the lack of sufficient glucose.
A small amount of ketones may appear in the urine, which indicates that the body is using fat for energy. However, if ketone levels rise significantly, this may indicate ketoacidosis — a dangerous increase in blood acidity that requires medical attention.

Types of Ketogenic Diets

1. Standard Ketogenic Diet (SKD):

• Very low in carbs, moderate in protein.
• Typically: 75% fat, 20% protein, 5% carbs.
• Most commonly used type.

Cyclical Ketogenic Diet (CKD):

• Involves alternating between keto days and high-carb days.
• Example: 5 days of keto, 2 days of high-carb eating.

1. Targeted Ketogenic Diet (TKD):

   • Allows adding carbs around workout times.

2. High-Protein Ketogenic Diet:

   • Similar to the standard keto but with more protein.

   • Typically: 60% fat, 35% protein, 5% carbs.

Who Should Avoid the Keto Diet

• Individuals with gallbladder issues or those who had it removed

• People who are underweight

• Pregnant or breastfeeding women

• Children under 18

• Individuals who underwent bariatric surgery

• People with pancreatic enzyme deficiencies

• Individuals aiming to gain muscle mass

Potential Uses of the Keto Diet

• Epilepsy:
  Some studies suggest that replacing glucose with ketone bodies may reduce seizure frequency. Ketosis may enhance the production of GABA (an inhibitory neurotransmitter).

• Weight Loss:

  • Increases fat burning

  • Eliminating certain foods reduces calorie intake

  • Helps suppress appetite

  • Maintains muscle mass due to moderate/high protein intake

• Diabetes:
  May improve insulin sensitivity due to the loss of excess fat in cells

• May Help with Other Conditions (More Research Needed):

  • Alzheimer’s disease

  • Acne

  • Polycystic Ovary Syndrome (PCOS)

  • High blood pressure

Common Side Effects

In the first few days of starting the diet, the body may need to adjust, leading to temporary side effects such as:

• Fatigue

• Hunger

• Poor concentration

• Sleep disturbances

• Nausea

• Digestive discomfort

• Decreased exercise performance

The diet may also affect levels of certain vitamins and minerals:

• B Vitamins

• Sodium

• Potassium

• Magnesium

Foods to Avoid on Keto

• Sugary foods (soda, ice cream, juices)

• Legumes (beans, lentils, chickpeas)

• Most fruits

• Sugar-free/diet foods with sugar alcohols

• Starches (rice, pasta, wheat-based products)

• Root vegetables and tubers (potatoes, carrots, beets)

• Low-fat foods

• Unhealthy fats and hydrogenated oils (processed vegetable oils, mayonnaise)

Recommended Foods on Keto

• Eggs

• Cheese

• Meat and poultry

• Fish

• Healthy oils (olive oil, coconut oil, avocado oil)

• Unsalted nuts

• Avocado

• Butter and cream

• Low-carb vegetables (tomato, onion, bell pepper)

Tips and Additions to Support the Diet

• Drink plenty of water

• Add MCT oil (Medium Chain Triglycerides) to increase fat intake

• Consider taking supplements to prevent deficiencies in vitamins and minerals

• Caffeine may help reduce fatigue

References:

Kalra, Sanjay & Singla, Rajiv & Rosha, Rahul & Dhawan, Munish & Khandelwal, Deepak & Kalra, Bharti. (2018). The Ketogenic Diet. US Endocrinology. 14. 62. 10.17925/USE.2018.14.2.62.