What is Ketogenic Diet?

A ketogenic diet is a low-carbohydrate, high-fat diet that has been shown to promote weight loss and improve certain health conditions, such as diabetes and epilepsy. The diet forces the body to burn fats instead of carbohydrates for energy, resulting in a metabolic state called ketosis. This diet is usually deficient in carbohydrates, moderate in protein, and high in fat. The restriction of carbohydrates in the diet causes the body to break down fat into molecules called ketones, which are then used as an alternative energy source to carbohydrates.

History of Ketogenic Diet 

The use of a ketogenic diet to treat medical conditions dates back to ancient times, but it was first developed as a treatment for epilepsy in the early 20th century. The diet was first introduced by Dr. Russell Wilder, who worked at the Mayo Clinic in the 1920s. He noticed that fasting reduced seizures in some people with epilepsy, and he hypothesized that a diet that mimicked the effects of fasting could also help to reduce seizures. He developed the ketogenic diet, which was high in fat and low in carbohydrates, as a way to replicate the effects of fasting. The diet was used extensively in the 1920s and 1930s to treat epilepsy, but its popularity waned with the development of new anticonvulsant drugs. In recent years, the diet has been rediscovered and studied as a treatment for a variety of conditions, including obesity, diabetes, and some cancers.

How Does Ketosis Burn Fat?

The body changes to burning fat for energy instead of carbohydrates while it is in ketosis. This occurs when carbohydrate intake is low enough that the liver begins to convert stored fat into molecules called ketones, which are then used as fuel by the body, including the brain, which typically uses glucose. This process can lead to weight loss and other health benefits, such as improved insulin sensitivity and blood sugar control.

Types of Ketogenic Diet

1. The standard ketogenic diet (SKD): This is an extremely low-carb, moderate-protein, and high-fat diet. It typically contains only 5% carbohydrates, 20% protein, and 75% fat.
2. The cyclical ketogenic diet (CKD): It alternates periods of lower-carb refeeding, such as five days of ketosis followed by two days of high-carb eating.
3. The targeted ketogenic diet (TKD): This diet permits the consumption of carbs prior to or after an exercise session or sporting event.
4. High-protein ketogenic diet: Similar to a ketogenic diet with lower protein intake. Frequently, the breakdown is 60% fat, 35% protein, and 5% carbohydrates.
5. The dirty keto or lazy keto: The dirty keto, also known as the lazy keto, is very similar to the standard keto but allows any source of protein and fat.

Best Foods to Eat on the Ketogenic Diet 

Here are some foods that are typically recommended as part of a ketogenic diet:

• Meat: Beef, pork, lamb, chicken, etc.
• Fish and seafood:  trout, salmon, shrimp, etc.
• Eggs: Whole eggs with the yolk are best.
• Dairy: Hard cheeses, butter, cream, etc.
• Nuts and seeds: Almonds, macadamia nuts, pumpkin seeds, etc.
• Healthy oils: Olive oil, coconut oil, avocado oil, etc.
• Low-carbohydrate vegetables: Spinach, kale, broccoli, cauliflower, etc.
• Berries: Strawberries, raspberries, blueberries, etc. (in small amounts)

Worst Foods to Eat on the Ketogenic Diet 

Certain foods should be avoided on a ketogenic diet because they are high in carbohydrates and can disrupt ketosis. Here are some examples of foods that should be limited or avoided on a ketogenic diet:

• Grains: Bread, pasta, rice, cereal, etc.
• Sugars: Table sugar, candy, pastries, etc.
• High-carbohydrate fruits: Bananas, oranges, apples, etc.
• Starchy vegetables: Potatoes, corn, peas, etc.
• Processed foods: Most processed foods are high in carbohydrates and should be avoided.
• High-carbohydrate drinks: Fruit juice, soda, energy drinks, etc.
• Legumes: Beans, lentils, chickpeas, etc.
• Unhealthy fats: Vegetable oils, margarine, trans fats, etc 

Common Keto diet Mistakes to Avoid

1. Not getting enough fat: Many people starting a ketogenic diet make the mistake of not getting enough fat in their diet. Fat is an essential macronutrient on the ketogenic diet and should make up about 70-75% of your daily calorie intake.
2. Eating too much protein: Consuming too much protein on a ketogenic diet can kick you out of ketosis as the excess protein will be converted into glucose. It’s important to consume adequate protein, but don’t overdo it.
3. Not tracking your carb intake: Carbohydrates need to be strictly limited on a ketogenic diet, and it’s important to keep track of your daily carbohydrate intake to ensure that you’re staying in ketosis.
4. Not eating enough vegetables: Vegetables are an important source of nutrients and should be included in your diet, but it’s important to select low-carbohydrate vegetables like spinach, kale, and broccoli.
5. Eating too many dairy products: Dairy products are high in fat but also high in carbs and can add up quickly if you consume them in large amounts. It’s best to consume dairy in moderate amounts or select lower-carb options like hard cheese or heavy cream.
6. Not being patient: Some people expect to see results from a ketogenic diet immediately, but it can take time for your body to adjust and enter into ketosis. It’s important to be patient and stick with the diet, even if you don’t see immediate results.
7. Not Considering all the aspects of the diet: ketogenic diet involves more than just the macronutrient ratios of fat, protein, and carbs. It also involves nutrient density, micronutrient balance, and other factors. It’s important to consult with a healthcare professional before following this diet and work with them to ensure you’re meeting your individual needs.

Benefits of the Ketogenic Diet

1. Weight loss: One of the most well-known benefits of the ketogenic diet is weight loss. By forcing the body to burn fat for fuel instead of carbohydrates, the ketogenic diet can lead to significant weight loss and improved body composition.
2. Improved blood sugar control: The ketogenic diet can improve insulin sensitivity, which can help reduce blood sugar levels. This can be especially beneficial for people with type 2 diabetes.
3. Increased energy levels: The ketogenic diet can increase energy levels as the body becomes more efficient at using fat as a fuel source.
4. Improved mental clarity and focus: By providing an alternative fuel source for the brain in the form of ketones, the ketogenic diet can lead to improved mental clarity and focus.
5. Reduced inflammation: The ketogenic diet has been found to have anti-inflammatory effects, which can reduce the risk of chronic diseases such as heart disease and cancer.
6. Increased longevity: Studies in animals indicate that a ketogenic diet can increase lifespan due to the anti-inflammatory and antioxidant effects of ketone bodies

Adverse Effects of the Ketogenic Diet

• “Keto flu”: Symptoms such as fatigue, headaches, nausea, and irritability that can occur as the body adjusts to the metabolic changes caused by the diet.
• Constipation: Due to the diet’s high fat and low fiber content.
• Low blood sugar (hypoglycemia): This can happen due to the restriction of carbohydrates and increased reliance on fats and proteins for energy.
• Bad breath: The increase of acetone in the breath can cause a fruity or metallic odor.
• Nutrient deficiencies: If not planned properly, the ketogenic diet may lack essential vitamins, minerals, and phytochemicals found in fruits, vegetables, and whole grains
• Increased risk of heart disease: High-fat diets have been associated with an increased risk of heart disease.
• Increased risk of kidney stones: Due to an increase in calcium excretion and urine acidity
• Increased risk of osteoporosis: Due to low intake of fruits and vegetables and higher acid load on the bones.
• Liver and kidney problems: Long-term adherence to a deficient carbohydrate diet may lead to the development of liver and kidney problems, especially in people with pre-existing liver or kidney conditions.
• Negative impact on gut health: Extreme restriction of carbohydrates in the diet may affect gut health and lead to imbalances in gut microorganisms.

FAQs on Ketogenic Diet

Q1. What is the Ketogenic diet?

Ans: The ketogenic diet, or the “keto” diet, is a low-carb, high-fat diet that has been shown to help some people lose weight. It involves drastically reducing carbohydrate intake and replacing it with healthy fats.

Q2. How does the Ketogenic diet work?

Ans: The ketogenic diet drastically reduces carbohydrate intake, which puts the body into a metabolic state called ketosis. During ketosis, the body begins to burn fat for fuel instead of carbohydrates, which can lead to weight loss.

Q3. What foods can one eat on the Ketogenic diet?

Ans: On the ketogenic diet, you should eat mostly high-fat foods such as meat, fish, eggs, butter, and oils. You should also eat low-carb vegetables such as spinach, kale, and broccoli, and minimal amounts of fruit, nuts, and berries.

Q4. Are there any risks associated with the Ketogenic diet?

Ans: As with any diet, there are some risks associated with the ketogenic diet. These include the risk of nutrient deficiencies, increased cholesterol levels, and an increased risk of kidney stones. It’s essential to consult a healthcare professional before starting the ketogenic diet.

Q5. Can the Ketogenic diet help with weight loss?

Ans: The ketogenic diet can be effective for weight loss, but it’s important to remember that it’s not for everyone. Some people may find it difficult to stick to the diet’s strict guidelines, and others may not see the same weight loss results. It’s important to speak with a healthcare professional to determine if the ketogenic diet is right for you.