The keto diet has become a popular trend among wellness and health gurus alike. While ketogenic diets can provide some health benefits, there are also implications to consider before even considering putting your body into ketosis.
In this article, we will discuss the 7 important things for beginners to know about a keto diet.
What is a Keto Diet?
A ketogenic diet consists of consuming calories, mainly proteins and fats, while significantly reducing your carbohydrate intake.
A ketogenic diet is the strictest form of a low-carb diet. With a ketogenic diet you eat extremely few carbohydrates, namely a maximum of 50 grams per day. For example, people follow a ketogenic diet to lose weight or as part of the treatment of certain diseases such as epilepsy.
Individuals on a keto diet are expected to consume around 2,000 kcal per day, where their daily nutritional breakdown should consist of:
- Fat Consumption: 55% to 60%
- Protein Consumption: 30% to 35%
- Carbohydrate intake: 20 to 50 grams
What is the Keto Flu?
The keto flu is a short-term side effect of ketogenic diets. The symptoms can last from a few days to a few weeks.
The symptoms of the keto flu include:
- Nausea or dizziness
- Vomit
- Constipation (due to a diet low in fiber)
- Headache
- Tired and lethargic
- Insomnia
It is recommended to maintain proper hydration to cope with these symptoms and even reduce their severity.
Keto diets may be beneficial for certain medical conditions
While further research is needed, low-carb diets like the keto diet have shown promising health outcomes. Some benefits include:
- Improved blood glucose regulation
- Effective management of weight loss
- Better blood pressure regulation
- Improved HDL Cholesterol and Triglycerides
- Helps with neurological disorders (epilepsy, ALS, dementia)
- Help correcting metabolic disorders
- Reduced acne breakouts
The consequences of reducing carbohydrates
When we eat carbohydrates, our body breaks them down into glucose (blood sugar). Glucose is either used as our main source of energy or stored in the body for later use. If the stored carbohydrates are not used, they become fat.
Therefore, cutting carbs may help you lose weight and regulate your blood glucose.
The Keto Diet Is Definitely Not For Everyone
Keto diets are NOT recommended for athletes or people who perform intense physical activities on a daily basis as they need carbohydrates to get the energy their lifestyle requires.
The keto diet is NOT recommended for people with the following medical conditions:
- liver failure
- Carnitine deficiency
- Porphyria (rare metabolic diseases)
- Pyruvate kinase deficiency (rare blood disease)
- Fat Metabolism Disorders
- Pancreatitis (inflammation of the pancreas)
Keto Diet Side Effects
If you follow a keto diet without the help and recommendations of an expert or health care professional, keto diets can have long-term side effects, such as:
- Vitamin and mineral deficiencies
- kidney stones
- Liver steatosis (fatty liver)
- Hypoproteinemia (too low concentration of proteins in the blood)
- Possible increase in your LDL cholesterol
It is critical to follow ketogenic diets with the help of a health care professional to avoid potential health risks.
For example, because the diet encourages you to eat large amounts of fats, your LDL cholesterol can rise. That is why it is advisable to keep an eye on your cholesterol level during the keto diet.
In addition, to avoid vitamin and mineral deficiencies, you may need to take supplements while on the keto diet.
A healthcare professional or health expert will assess whether it is safe and what your body can tolerate. Based on the results and the effectiveness of the diet, the person can determine how long you can continue to follow the diet responsibly.
The Keto Diet Shouldn't Be Done For Long Term
To avoid long-term side effects, it is best never to follow a ketogenic diet for more than two years.
It is recommended to do a keto diet for a period of 2 to 3 weeks to 6 to 12 months.
Finally about following a keto diet
Ketosis is a natural metabolic state that can be achieved by following a ketogenic diet. It may have several health benefits, including:
- Weight loss
- Lower Blood Sugar Levels
- Decreased seizures in children with epilepsy
However, following a strict diet to get your body into ketosis can be very difficult and there can be some negative side effects. In addition, not all researchers agree that a keto diet is the best way to lose weight.
Ketosis is not for everyone, but some people may benefit from it.
Sources ao DietDoctor (link), Harvard Health (link), Healthline (link), TheHealthy (link), Zen Foods (link)
