As the new year begins, getting fit and healthy is one of the top resolutions around the world. Keto has become one of the trending weight loss approaches in recent years. But with so many diet plans available, is it the best one for you? What are the pros and cons of the keto diet?
There are three primary energy sources for the human body: carbohydrates, fat, and protein. As such, our regular diet typically includes these three elements.
After we consume food, our blood sugar level elevates quickly. As soon as carbohydrates are absorbed, they immediately become sugar. An elevated blood sugar level stimulates islet cells to secrete insulin into the blood.
Insulin helps transport blood sugar to the cells of the body as energy. Sugar excess will be stored in the liver and fat cells for later use. Our blood sugar level can change for various reasons, such as eating irregularly or consuming minimal carbohydrates. Islet cells will secrete a kind of glucagon to release stored glucose into the blood.
If the body does not supply enough blood sugar, it will decompose protein in muscles into amino acids before sending it to the liver and converting it into glucose. Alternatively, islet cells will turn stored body fat into energy. The human body can balance, self-regulate, and maintain blood sugar at an average level.
So under what circumstances will our bodies consume fat to provide energy? If we restrict the carbohydrates we consume daily to 50 grams, our body will be glucose-insufficient. The liver will then release stored glucose to replenish what the body needs to regulate its blood sugar levels.
However, if this state lasts three to four days, the glucose stored in the liver will be entirely consumed. The human body will then reduce the secretion of insulin and increase glucagon secretion to promote the breakdown of body fat before releasing it into the blood, which is then metabolized into ketones in the liver.
The liver will release ketones into the blood and circulate them throughout the rest of the body, providing energy for the body and making it ketogenic.
The ketogenic concentration of the blood can measure the level of ketosis. If the level of ketosis in the blood reaches 0.3 millimoles per liter (mmol/L), the body has obtained energy from burning fat. People naturally produce mild ketosis when they are not eating or exercising vigorously. This is also a dieting method many people use to reach ketosis.
A ketogenic diet (or keto diet) is one in which a person consumes only about 5 to 10 percent of carbohydrates, which in theory is similar to the Atkins diet or low-carb diets. While 20 to 30 percent of the body’s calories come from protein, primary calories come from burning fat, accounting for about 70 to 80 percent.
If we stick to a diet that results in ketosis for more than four days, the human body will adjust its metabolic energy response and learn to use fat as the primary source of body energy instead of carbohydrates.
For a ketogenic diet, you mainly consume fat. Every 2,000 calories should contain 165 grams of fat, 75 grams of protein, and 40 grams of carbohydrates. The raw ketogenic diet includes healthy unsaturated fats, such as nuts (almonds, walnuts), seeds, pears, tofu, olive oil, and coconut oil. Lard and butter are unhealthy saturated fatty acids. Protein is also part of the ketogenic diet. The diet usually does not distinguish between lean meat, protein foods, and saturated fats with protein, such as beef, pork, and bacon.
Since all fruits are rich in carbohydrates, you may think you have to avoid them. However, there are some keto-friendly fruits. These are usually berries in small quantities. Vegetables are also rich in carbohydrates. Choose leafy greens such as kale and spinach, as well as beets, broccoli, cauliflower, cabbage, asparagus, bell pepper, onion, garlic, mushroom, cucumber, celery, and zucchini, as they contain fewer carbohydrates.
To some people, a keto diet is a great way to lose weight in the short term. It may seem ridiculous that people need more fat to lose weight. However, the typical American diet often results in overeating because it contains over 50 percent of carbohydrates, not necessarily because of its fat content.
A regular diet stays within 2,000 calories. Carbohydrates cause blood sugar levels to spike in the human body, as well as the secretion of insulin. With increased insulin in the body, human cells will become desensitized to insulin and worsen the glucose utilization rate.
This vicious cycle makes people prone to hunger and eating more than they should. Thus, controlling carbohydrate intake will also reduce insulin secretion and hormone growth that stimulates appetite.
People who eat more fat tend to desire less food, as ketogenesis will directly reduce hunger and provide energy for the body. The body needs to burn more calories to metabolize more fat and protein. Insulin resistance, hypertension, and hyperglycemia will improve with weight loss and metabolic change.
In other words, keto diets are great for people with obesity and type 2 diabetes due to poor diets. Short-term ketogenic diets will help achieve significant weight loss and health improvement.
Insulin resistance is a pathological response when fat cells, muscle cells, and liver cells do not usually respond to the hormone insulin. Type 2 diabetes is a chronic metabolic disease characterized by hyperglycemia, insulin deficiency, and insulin resistance.
Ketogenic diets existed in 1920, long before they became a TikTok trend. The ketogenic diet originated as a solution for treating neurological diseases such as epilepsy, particularly in children.
The mechanism of ketogenic action is to protect nerve cells. That is also why some people advocated keto diets to treat other neurological diseases, such as Parkinson’s disease, Alzheimer’s disease, polycystic ovarian syndrome, and multiple sclerosis (which is when the central nervous system, brain, and spinal cord lose myelin, an insulating substance on the surface of nerve cells).
Some people only focus on increasing fat intake, but not on the quality of the fats. Some unhealthy fats, such as saturated fatty acids, can trigger various health problems. Please choose healthy fat such as eggs, fish (like salmon), cheese, avocado, olives, olive oil, nuts, nut butter, and melon seeds.
Patients with type 1 diabetes are not suited for a ketogenic diet because their immune systems destroy the cells that produce insulin, so their bodies cannot produce enough insulin. When insulin is insufficient in the body, fat cells will continue to release fat into the circulating blood, and the liver will continue producing more ketones and keto acids.
The rising level of keto acid will also lower the blood pH, leading to acidosis and diabetic ketoacidosis. The blood’s ketogenic level will then be 10 to 15 times above normal. Diabetic acidosis is an emergency medical situation that requires immediate medical attention.
People with type 1 diabetes are also at risk of acidosis when their blood sugar rises to over 240 mg. When their blood sugar elevates, these people must monitor their conditions. Frequent urination, hyperglycemia, nausea, dry or fruity breath, and difficulty breathing are signs of ketoacidemia.
Those with Type 1 diabetes are usually comparatively thin to those with Type 2, and going on a ketogenic diet is dangerous and unnecessary. Anyone with pancreas, thyroid, liver, and gallbladder diseases should not be on a ketogenic diet, as a ketogenic diet depends on these organs to function normally.
Many people obtain their vital nutrients and trace elements from carbohydrates, such as fruits, high-carb vegetables, meat, and seafood. Nutrition and a dietary balance must be supervised during a ketogenic diet to avoid malnutrition or dietary imbalance.
In the early stage of a ketogenic diet, people might experience specific symptoms due to the sudden lack of carbohydrates.
Common complaints include headache, dizziness, insomnia, irritability, nausea, vomiting, constipation, stomachache, muscle spasms, and fatigue. The symptoms are similar to those of the flu, which is also why they are called ketogenic flu. This “flu” usually subsides within a week.
It is best not to go on a ketogenic diet for an extended period. When people reach their ideal weight or health goals, carbohydrates in food should be gradually increased and restored to a standard, balanced and healthy diet.
According to the Taiwan Nutrition Psychiatry Research Association, Mediterranean diets are an overall ideal diet model. The Mediterranean diet includes fruits, vegetables, nuts, unrefined whole grains, fish, and healthy fats. Instead of picking over-processed foods, choose natural and whole foods to prevent inflammation.
If you suffer from obesity or overeating and are without liver, kidney, or endocrine disorders, adopting a ketogenic diet for a short period can boost weight loss and fix metabolic issues. Whatever diet you choose, you should always be mindful of nutrient and carbohydrate intake to maintain good health.
A balanced, healthy diet should be resumed as soon as possible after achieving desired results. If necessary, intermittent fasting or resuming the ketogenic diet can help maintain results.
