In the world of weight-loss diets, low-carbohydrate, high-protein eating plans often attract attention. The Paleo, South Beach, and Atkins diets fall under this category. They are sometimes known as ketogenic or “keto” diets. However, a genuine ketogenic diet differs. Unlike other low-carb diets that emphasize protein, a keto regimen focuses on fat, providing up to 90% of daily calories.
The ketogenic diet works by shifting your body’s primary energy source. Instead of relying on glucose from carbohydrates such as grains, legumes, vegetables, and fruits, the keto diet relies on stored fat. To achieve this, you need to limit your carbohydrate intake to 20 to 50 grams per day, and it may take a few days to enter ketosis. It is important to note that too much protein consumption may disrupt the process of ketosis.
On the keto diet, you need to consume a high amount of fat in each meal. For a daily 2,000-calorie diet, this could mean having 165 grams of fat, 40 grams of carbs, and 75 grams of protein. However, the specific ratio may vary based on your particular needs.
While some healthy unsaturated fats, including nuts, seeds, avocados, tofu, and olive oil, are allowed on the keto diet, it encourages the consumption of saturated fats from oils, lard, butter, and cocoa butter in large quantities. Protein is also a part of the keto diet, and it doesn’t differentiate between lean protein sources and those high in saturated fat, such as beef, pork, and bacon. Furthermore, most fruits are high in carbs, so you can only have certain fruits, usually berries, in small portions. Vegetables, which are also rich in carbs, are limited to leafy greens such as kale, Swiss chard, and spinach, as well as cauliflower, broccoli, Brussels sprouts, asparagus, bell peppers, onions, garlic, mushrooms, cucumber, celery, and summer squashes.
The ketogenic diet poses several risks that should be taken into consideration. One of the main concerns is its high content of saturated fat, which is linked to heart disease. It is recommended to limit saturated fats to no more than 7% of your daily calorie intake. Additionally, the keto diet has been associated with an increase in “bad” LDL cholesterol, further contributing to the risk of heart disease. Moreover, this diet may also cause nutrient deficiencies, particularly in micronutrients such as selenium, magnesium, phosphorus, and vitamins B and C. This is especially true if the diet lacks a variety of vegetables, fruits, and grains. Furthermore, individuals with existing liver conditions may experience worsened symptoms due to the high fat content of their diet. The kidneys may also be affected, as they play a role in metabolizing protein. Another potential side effect of the keto diet is constipation, as it is low in fibrous foods such as grains and legumes. Additionally, the brain requires sugar from healthy carbohydrates to function properly. Low-carb diets may lead to fuzzy thinking and mood swings, causing confusion and irritability.
Considering all the risks, it is crucial to consult with a doctor and a registered dietitian before starting a ketogenic diet. Their expertise will help assess individual health conditions and provide guidance on the safest and most suitable dietary approach.
Low-carb diets such as Atkins or Paleo are similar to keto diets, but they can be risky if you consume too much fat and protein while cutting out carbs. People follow these diets because they are popular and there are success stories. Some believe that low-carb diets work in the short term because fats burn slower than carbs, reducing appetite. However, the long-term effects are still unknown. It’s difficult to stick to a restrictive diet, and once you go back to a normal diet, you may gain weight.
Sources:
https://www.health.harvard.edu/staying-healthy/should-you-try-the-keto-diet
