After hearing all the positive buzz about ketogenic diets, you may be curious if this is a good option for you. Is a ketogenic diet a safe way to lose weight? Despite the recent hype around keto, a ketogenic diet is actually not new! Doctors have been using it for many years to treat epilepsy, especially types of drug-resistant epilepsy in children. In the 1970’s, Dr. Atkins made low-carb diets popular, and these diets were often jump started by a two-week keto phase. Other fad diets have also incorporated keto in some way to get people into a quick weight loss plan. Although this low-carb and high fat diet can help you achieve rapid weight loss, many medical experts are concerned about the complications and side-effects.
What is a keto diet?
Typically, your body’s cells break down carbohydrates as your main source of energy. When you eliminate these from your diet, the absence of circulating blood sugar causes your body to begin breaking down stored fat into molecules called “ketones”, Essentially, keto is a diet that causes the body to release ketones into your bloodstream and shift from using glucose to breaking down your fat stores as a source of energy. You can put your body into a state of “ketosis” by consuming fewer than 20 – 50% grams of carbs per day. (Depending on the individual, some people require more, some less.)
Keto diets are rich in fats and proteins, typically including eggs, meats, cheese, fish, nuts, oil, butter, and fibrous veggies. (Think fish and seafood, eggs, chicken, pork, lean red meets, cheese, yogurt, root veggies, olives, avocado, berries, etc.) You’ll have to avoid pasta, bread, corn, rice, beans, milk, sugar, etc. Because this diet can be very restrictive (especially for carbohydrate consumption), it can be difficult to follow long-term. One main issue with the keto diet is people choose to eat too much protein and fat from unhealthy food sources (mostly processed foods) and skip out on fresh fruits and veggies. People with conditions like kidney disease need to be extra cautious about adapting a keto diet as this could worsen their condition. Keto is also known to cause a variety of unpleasant side effects, including fatigue, constipation, nausea, bad breath, and sleep issues. If also may negatively affect athletic performance.
The first days will be difficult for your body to adjust and acclimate to a low level of carbs – the side effects will make you feel terrible – hence the “keto flu”. You’ll also have to deprive yourself of foods in social situations, and actively prepare foods and meal prep to take with you everywhere as you’re limited in what you can intake.
Is a keto diet healthy?
There is a link to ketogenic diets and reduced seizures in children, which has raised questions about other potential benefits for other brain disorders, including autism, brain cancer, multiple sclerosis, Alzheimer’s, Parkinson’s, etc. As of now, very few studies have been conducted determining that ketosis can help these conditions.
While keto can be an effective way to reduce your body fat, it can have some risks. A high intake of saturated fat has been linked to heart disease. Lack of nutrients and fiber from this diet could also cause constipation. If you have liver disease, keto could worsen a per-existing condition as it puts stress on the liver (and kidneys as well).
A keto diet could be a great alternative way to address certain conditions and accelerate weight loss, but its lack of sustainability and focus on salty, fatty, processed and heavy foods may have unwanted long term side effects. It’s also important to remember that “yo-yo” or extreme diets may initially result in short term weight loss, but most people typically end up gaining the weight back. It’s important to choose a diet and lifestyle that is sustainable long-term – this includes a balanced intake of colorful fruits and veggies, lean meats, fish, seeds, and unprocessed foods for a longer and healthier life.
If you’re considering embarking upon a keto diet, talk to a registered dietitian or medical professional who has experience in prescribing it, and can thoroughly explain potential averse effects.
Sources: https://www.health.harvard.edu/
https://www.health.com/weight-loss/keto-diet-side-effects
