✅ Medically Reviewed by Dr M. Kamran Nutritionist and specialist in Child Health.
Introduction
The keto diet, also known as the ketogenic diet, is a popular eating plan among many people due to its potential health benefits and ability to aid in weight loss. This diet focuses on consuming low amounts of carbohydrates while increasing the intake of healthy fats. By following this approach, individuals experience various health benefits and achieve their desired weight goals.
The keto diet works by putting your body in a metabolic state called ketosis, where it uses fat for energy instead of carbs. This can lead to weight loss and may help manage conditions such as epilepsy, heart disease, and diabetes.
Before beginning a keto diet, it is important to seek guidance from a healthcare expert, particularly if you have any medical conditions or are currently on medications.
The keto diet, also known as the ketogenic diet, is a popular eating plan among many people due to its potential health benefits and ability to aid in weight loss. This diet focuses on consuming low amounts of carbohydrates while increasing the intake of healthy fats. By following this approach, individuals experience various health benefits and achieve their desired weight goals.
The keto diet works by putting your body in a metabolic state called ketosis, where it uses fat for energy instead of carbs. This can lead to weight loss and may help manage conditions such as epilepsy, heart disease, and diabetes.
Before beginning a keto diet, it is important to seek guidance from a healthcare expert, particularly if you have any medical conditions or are currently on medications.
Benefits Of Keto Diet
The keto diet has numerous health benefits including:
1. Weight loss
2. Reduced seizures
3. Improved brain function
4. Improved blood sugar control
5. Lowered blood pressure
6. Reduced inflammation
7. Improved cholesterol levels
1. Weight Loss
Weight loss is achieved through a metabolic process known as ketosis, in which the body burns fat for energy rather than glucose. By significantly restricting carbohydrate intake and increasing fat consumption, the body produces ketones, which serve as an alternate source of energy, particularly for the brain. The keto diet promotes weight loss by increasing the intake of protein, enhancing fat burning via gluconeogenesis, and acting as an appetite suppressant. Studies have shown that ketogenic diets can lead to effective weight loss, muscle preservation, and benefits in a variety of health markers.
2. Reduction in Seizures or Fits
The keto diet is highly effective in decreasing seizures in pediatric patients with epilepsy. The keto diet a high-fat, low-carbohydrate diet produces ketones which have an anti-epileptic effect on the brain, and provide improved seizure control.
Medical supervision is essential while using the keto diet for epilepsy to ensure safety and best results, especially for infants and toddlers.
3. Improved Brain Function
The brain can function at its best even in the absence of glucose because ketones can provide up to 75% of the energy required by the brain.
Ketogenic diets can boost the number and efficiency of mitochondria, the cellular powerhouses that generate energy. More mitochondria in brain cells means improved stress management and better brain cell health.
Ketosis affects the production of neurotransmitters in the brain such as glutamate and GABA, which maintain a balance between excitation and inhibition in the brain. This balance is essential for the proper function of the brain and for neurons to communicate with each other effectively.
Ketosis is also linked to better memory and thinking skills. Research shows that ketones may boost memory, concentration, and mental sharpness, which can have positive effects on overall brain health.
Ketogenic diets can provide many therapeutic benefits for neurological disorders such as Alzheimer's disease, epilepsy, traumatic brain injury, and other neurodegenerative diseases. Ketones protect neurons and assist brain function in many neurological conditions.
4. Improved blood sugar control
Research shows that the ketogenic diet has proven to be more effective than traditional low-fat diabetes diets in terms of weight loss, A1c reduction, and overall glycemic control. Its ability to regulate glucose metabolism and enhance lipid profiles suggests that it could serve as a valuable supplementary treatment for individuals with type 2 diabetes.
5. Blood Pressure Control
Scientific studies have found that the keto diet can help control blood pressure. People who are overweight and follow the keto diet have experienced more significant decreases in blood pressure when compared to other diets, such as low-fat diets combined with medications like Orlistat.
6. Reduced inflammation
The production of ketone bodies, specifically beta-hydroxybutyrate has been found to possess anti-inflammatory properties that block immune system receptors linked to inflammation. This anti-inflammatory effect of the ketogenic diet may offer potential benefits in managing conditions characterized by chronic inflammation and pain, such as diabetic neuropathy and arthritis
7. Improved cholesterol levels
The keto diet has been found to have positive effects on heart health it lowers total cholesterol, LDL cholesterol, and triglyceride levels while increasing HDL cholesterol which is considered beneficial for promoting heart health.
Side effects of Keto Diet
Despite its potential health benefits, the keto diet has a number of drawbacks and concerns that people should consider before considering it. Some of the primary downsides of the keto diet include:
1. Nutrient Deficiencies
The keto diet's restrictive nature, which restricts the intake of fruits, whole grains, and specific vegetables, may result in deficiencies of vital micronutrients such as selenium, magnesium, phosphorus, and vitamins B and C. These deficiencies can pose a risk to general health and well-being.
2. Liver and Kidney Problems
The keto diet's high fat content has the potential to aggravate pre-existing liver disorders by putting additional load on the liver to digest fat. Furthermore, the diet's high protein content might strain the kidneys, particularly in persons who already have kidney problems
3. Constipation
The keto diet, which is low in fibrous foods such as grains and legumes, can cause constipation due to a lack of dietary fiber. This might create discomfort and digestive issues for some people who follow the diet.
4. Mood Swings or Fuzzy Thinking
The brain needs glucose from carbohydrates to function properly. Low-carb diets, such as keto, can cause disorientation, irritability, and mood changes in some people due to the brain's restricted access to glucose for energy.
5. Long-Term Health Risks
The keto diet may pose long-term risks like kidney stones, osteoporosis, liver disease, and potential cardiovascular problems because of its effects on cholesterol levels. With limited long-term studies on the keto diet the complete extent of these risks are still not fully understood.
The Bottom Line
15. FAQs
Q.3 What is the minimum time for keto?
In general, going into ketosis should take 2-4 days. Some individuals may require a week or more. The time required is determined by a variety of factors, including your age, metabolism, exercise level, and current carb, protein, and fat intake.
Q.4 Can I drink alcohol on keto?
Yes, Alcohol can be consumed in moderation while following a keto diet.
Q5. Can I have dairy on keto?
Yes, you can take dairy products while on a keto diet and there are various keto-friendly dairy options available such as cheese, full-fat Greek yogurt, cream, and butter.
References
https://www.healthline.com/nutrition/ketogenic-diet-101
https://www.webmd.com/diet/ss/slideshow-ketogenic-diet
https://www.uab.edu/news/youcanuse/item/12605-the-keto-diet-and-its-health-benefits
https://my.clevelandclinic.org/health/articles/24003-ketosis
https://www.everydayhealth.com/ketogenic-diet/keto-diet-downsides-may-outweigh-benefits-review-suggests/
https://www.theportlandclinic.com/the-keto-diet-pros-cons-and-tips/
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