Keto Diet
The ketogenic (keto) diet is a high-fat, low-carbohydrate eating plan that has gained popularity for its potential to promote weight loss and improve certain health markers. The primary goal of the keto diet is to induce a state of ketosis, where the body switches from using glucose as its primary fuel source to using fat and ketones for energy.
Characteristics of the keto diet include:
Macronutrient ratio: The keto diet is characterised by a macronutrient ratio that typically consists of high fat, moderate protein, and very low carbohydrates. A typical keto diet may provide about 70-80% of calories from fat, 20-25% from protein, and 5-10% from carbohydrates.
Carbohydrate restriction: Carbohydrate intake is severely restricted on the keto diet, usually to around 20-50 grams of net carbs per day. This limitation is intended to deplete the body's glycogen stores and induce a state of ketosis.
Increased fat consumption: The majority of calories on the keto diet come from fats, including healthy sources such as avocados, nuts, seeds, olive oil, coconut oil, and oily fish. A keto diet is unique because unlike most other diets, the consumption of dietary fats (including saturated fats) are not restricted on the keto diet, however, healthier fats should always be favoured over saturated fats.
Moderate protein intake: Protein intake is moderate on the keto diet, with an emphasis on lean sources such as poultry, fish, tofu, and eggs. Excessive protein consumption can potentially interfere with ketosis, so it's essential to moderate protein intake accordingly.
Ketosis: When carbohydrate intake is restricted, the body begins to produce ketones from fat stores as an alternative fuel source. Ketones can be used by the brain, heart and other tissues for energy, leading to a state of ketosis.
Potential health benefits attributed to the keto diet:
Weight loss: By reducing carbohydrate intake and promoting fat burning, the keto diet may lead to weight loss, particularly in the short term.
Improved blood-glucose control: Some research suggests that the keto diet may help improve insulin sensitivity and blood sugar control, which could benefit individuals with type 2 diabetes or insulin resistance.
Reduced appetite: High-fat and moderate-protein foods can help promote feelings of fullness and satiety, which may lead to reduced calorie intake and appetite suppression.
Potential therapeutic effects: The keto diet has been investigated for its potential therapeutic effects in certain neurological conditions, such as epilepsy and Alzheimer's disease, as well as some types of cancer.
However, it's important to understand that the keto diet is not suitable for everyone, and there are potential risks and drawbacks to consider:
Nutritional deficiencies: Severely restricting carbohydrates can lead to deficiencies in certain vitamins, minerals, phyto-nutrients and in particular dietary fibre. Careful planning is essential, including a focus on nutrient-dense foods and supplementation should be considered.
Keto flu: Some people may experience flu-like symptoms, such as fatigue, headache, and nausea, when initially transitioning to the keto diet. This is often referred to as the "keto flu" and typically resolves within a few days to weeks, once the body adjust to a new primary fuel source.
Potential side effects: Long-term adherence to the keto diet may be challenging for some individuals and can lead to side effects such as constipation, bad breath (due to acetone production), and changes in lipid profiles.
Limited food choices: The keto diet restricts many high-carbohydrate foods, including fruits, starchy vegetables, grains, and legumes, which may limit food choices and social flexibility.
It's important to note that the Mediterranean diet is not a strict set of rules but a flexible dietary pattern. Individual variations are common based on cultural and regional differences within the Mediterranean region. When adopting this diet, it's essential to prioritise whole, minimally processed foods and maintain a balanced, moderate approach to eating.
Consulting with a healthcare professional is advisable to ensure it aligns with your specific health goals and needs.