The ketogenic diet requires individuals to limit their daily carbohydrate intake to 20-50 grams (assuming a 2000 kcal per day diet). However, maintaining this low carbohydrate diet can be challenging as a long-term lifestyle change. The organs, such as the kidneys and heart, may bear the brunt of this dieting effort due to the high intake of proteins and fats.
Imagine that you have recently gained weight, ranging from 3-10 kilos, and now you want to lose it all quickly. You may decide to search online for ways to lose weight and discover the latest weight loss trend – the ketogenic diet!
In fact, some restaurants even offer special menus specifically designed for keto-friendly meals, making it easier to stick to your diet. With so many people following this diet, it must be effective, right?
Although it may be effective, is the ketogenic diet suitable for everyone?
Before we delve into that question, let’s take a moment to understand what a keto diet plan entails.
What Exactly is the Ketogenic Diet?
In a normal scenario, our body obtains energy in a simple way. We consume food that consists primarily of three macro food groups – carbohydrates, proteins, and fats. To utilize the food we eat, these food groups undergo enzymatic breakdown (digestion), which converts carbohydrates into glucose, proteins into amino acids, and fats into fatty acids. Glucose is absorbed by the small intestine and released into the bloodstream, where it undergoes glycolysis to release stored energy. Fatty acids are stored in fat cells and used when there is insufficient glucose in the system.
In a ketogenic diet scenario, individuals are required to limit their daily carbohydrate intake to 20-50 grams (assuming a normal 2000 kcal per day diet).
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Essentially, it is a high-fat, medium-protein, and very low-carbohydrate diet.
When you do not provide the body with its daily carbohydrate quota, the body searches for and utilizes the glycogen stores in the body to obtain the necessary energy. As you continue to restrict carbohydrate intake and deplete these glycogen stores, the body resorts to Plan B for energy production through gluconeogenesis and ketogenesis.
Gluconeogenesis is the body’s natural mechanism for producing glucose from various substances in the liver. However, without a daily supply of carbohydrates in the diet, this process fails to meet the body’s requirements, leading to Plan C – ketogenesis.
Ketogenesis involves the breakdown of fats to produce ketone bodies, such as acetoacetate and β-hydroxybutyrate. These ketone bodies replace glucose as the source of energy, causing the body to enter a state of “nutritional ketosis.”
Since ketones become the primary fuel source for the body on this diet, the term “ketogenic diet” is fitting. To enter ketosis and start burning fats for energy, the body needs to be deprived of carbohydrates for at least 3-4 days.
The History, Origin, and Variants of Ketogenic Diets
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Although the ketogenic diet has become extremely popular in the past decade for weight loss, it was originally developed by Russel Wilder in 1921 to treat seizure disorders in children. Wilder is also credited with coining the term “ketogenic diet”. This diet was commonly used until anti-epileptic drugs were introduced to treat seizures. Today, there are different variations of the ketogenic diet that are used to achieve desired weight loss results.
- Standard ketogenic diet – A diet that is low in carbs (10%), moderate in protein (20%), and high in fat (70%).
- High-protein ketogenic diet – A diet that consists of 35% protein, 60% fat, and 5% carbs.
- Cyclical ketogenic diet – A diet that alternates between periods of ketogenic and high-carb days.
- Targeted ketogenic diet – A diet that includes additional carbs during intense workout periods.
Is the Ketogenic Diet Suitable for Everyone?
We all know that the ketogenic diet can be effective for weight loss, but it is not a one-size-fits-all solution.
Firstly, it is a low-carb diet. Imagine giving up bread, rice, and potatoes forever, or drastically limiting their consumption to only 10-50 grams per day. This is a difficult lifestyle change to sustain in the long term.
Before starting the keto journey, it is important to consider the long-term effects beyond 6 months.
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Like any new drug or ingredient introduced to the diet, there are potential side effects. When the body undergoes significant metabolic changes, such as entering ketosis, some people may experience “keto flu”. This is a set of flu-like symptoms induced by the keto diet. However, these symptoms usually resolve on their own within a few days.
Furthermore, the keto diet involves a decrease in the consumption of vegetables, fruits, grains, and fiber, while focusing more on fat intake. This unbalanced approach contradicts the concept of “balanced meals” that we were taught. Additionally, a lower intake of greens and veggies may lead to constipation issues for some individuals.
The strict diet regime of keto can put strain on organs such as the kidneys and heart.
Moreover, the keto diet can affect the body’s thirst mechanism and increase the risk of dehydration. Studies show that about 3-10% of people on the keto diet develop kidney stones. This statistic is not meant to discourage the diet, but rather to emphasize the importance of staying hydrated and being aware of any abdominal pain or signs of dehydration while on the keto journey.
When following the diet, incorporating more vegetable-based proteins and fats can help reduce the risk of heart issues compared to consuming red meat or animal-based fats and proteins. The ketogenic diet has also been found to lower blood sugar levels in diabetic individuals. However, it is crucial to monitor the nutritional state of ketosis to prevent it from turning into ketoacidosis (which can be life-threatening) and to adjust diabetic medication accordingly to avoid hypoglycemia (low blood sugar) for diabetic patients.
A Closing Statement
When it comes to the keto diet, there is no definitive conclusion. However, by practicing moderation and understanding your body’s needs, you can ensure your safety while enjoying the advantages of this lifestyle change.
Although the ketogenic diet has shown significant success in treating epileptic children, aiding weight loss in obese individuals, and improving blood sugar levels for diabetics, caution is necessary, especially if you have other health conditions. Additionally, while short-term studies provide support for this diet, there is insufficient long-term evidence to definitively determine its benefits or risks.
Therefore, if you are considering adopting this diet, it is advisable to consult with a nutritionist or doctor to determine if it is suitable for you!