How the Ketogenic diet can help you
Written in association with:The ketogenic diet, often referred to as the "keto" diet, is a low-carbohydrate diet that has gained popularity for its potential benefits in weight loss and managing certain medical conditions. The primary goal of the ketogenic diet is to shift the body's metabolism from relying on carbohydrates for energy to using fats as the main energy source. This metabolic state is known as ketosis. Here to tell us all about it, is leading medical weight management specialist Dr Philip Bazire.
How does the Ketogenic diet work?
Under normal dietary conditions, the body uses carbohydrates as its primary energy source. However, when carbohydrate intake is significantly reduced, the body is forced to find an alternative source of fuel. In response, the liver begins to break down fats into molecules called ketones, which can be used as an energy source by the brain, muscles, and other tissues. Achieving and maintaining this state of ketosis is the fundamental principle of the ketogenic diet.
What does the Ketogenic diet include?
The ketogenic diet is composed of the following macronutrient distribution:
- Low carbohydrate: Only 5-10% of daily calories come from carbohydrates, which usually amounts to 20-50 grams of carbohydrates per day. Carbohydrate sources are mainly non-starchy vegetables, such as leafy greens, cauliflower and broccoli.
- Moderate protein: Protein is provided in sufficient amounts to maintain muscle and support healthy body functions. This usually requires around 1 gram per kg ideal body weight. Sources include meat, poultry, eggs, fish and dairy products.
- Fat: The fat content of the diet depends on the aim. As a long-term diet choice, aiming to maintain a stable weight, you will need a relatively high fat intake to make up for the lack of calories from carbohydrates. However, for weight loss, you can use a low-fat ketogenic diet. Healthy sources of fat include olive oil, fatty fish, avocado, nuts and some seeds.
What are the potential benefits of the Ketogenic diet?
The ketogenic diet has been studied for its potential benefits in various health conditions:
- Weight loss: The diet is effective for weight loss, as the body burns fat for energy and appetite is often reduced when in ketosis.
- Type 2 diabetes: By reducing carbohydrate intake, the keto diet can help regulate blood sugar levels and improve insulin sensitivity.
- Epilepsy: The ketogenic diet was originally developed as a treatment for epilepsy, particularly in children who do not respond well to conventional anti-seizure medications.
- Neurological conditions: Emerging research suggests that the keto diet may have benefits for neurodegenerative conditions like Alzheimer's disease and Parkinson's disease.
What are the risks and considerations involved in the Ketogenic diet?
While the ketogenic diet can offer several benefits, it also comes with potential risks and side effects:
- Nutrient deficiencies: The diet can be low in certain nutrients, such as fibre, vitamins, and minerals, due to the limited intake of fruits, vegetables, and grains.
- "Keto flu": Some people experience flu-like symptoms during the initial days of the diet as the body adapts to ketosis. Symptoms may include headaches, fatigue, dizziness and nausea.
- Long-term sustainability: The restrictive nature of the ketogenic diet can make it difficult to maintain over the long term. On stopping ketosis, it is important to continue with a healthy balanced diet to ensure long-term health and weight stability.
Conclusion
The ketogenic diet is a low-carbohydrate diet that shifts the body's metabolism to burn fats instead of carbohydrates for energy. It has been shown to be effective for weight loss and as an aid for managing certain health conditions. However, it is important to approach the diet with caution and consult with a healthcare provider, especially if considering it for long-term use. The diet may not be suitable for everyone, and its restrictive nature can present challenges for maintaining a balanced and sustainable eating plan.
Are you looking for expert guidance regarding the Ketogenic diet? Arrange a consultation with Dr Bazire via his Top Doctors profile.
