In recent years, the ketogenic diet has become a popular method of weight loss. This high-fat, low-carb diet, while it can help you lose weight quickly, also has side effects and potential health risks. The following will explain the principles, benefits, and side effects of the ketogenic diet, so please remember not to try it out rashly!
Principles of the Ketogenic Diet
Originally developed as a medical diet to improve epilepsy, the keto diet is a high-fat, moderate-protein, and very low-carbohydrate diet. It works by drastically reducing carbohydrate intake so that the liver begins to burn fat and convert it into “ketone bodies” instead of glucose to provide energy, leaving the body in a state of “ketosis”, hence the name “ketogenic diet”.
Ketogenic Diet VS Regular Diet
The three main sources of energy required by the body are carbohydrates, fats, and proteins. The generally recommended balanced nutrition ratio is 55% carbohydrates, 30% fats, and 15% protein. However, the ketogenic diet reduces carbohydrate intake to 10% (i.e., 20 to 50 grams per day) and supplements calories from fat with a moderate amount of protein.
| Energy Sources | General Diet | Keto Diet |
| Carbohydrates | 55% | 10% |
| Fat | 30% | 70% |
| Protein | 15% | 20% |
Foods suitable for a keto diet include meat, fat-rich fish, eggs, avocados, cheese, butter, olive oil, coconut oil, nuts, seeds, and low-carb vegetables (greens, tomatoes, and onions).
Benefits of the Ketogenic Diet
- Helps With Weight Loss
A ketogenic diet consumes foods that reduce the secretion of hunger hormones, suppress appetite, and boost metabolism, leading to weight loss. Studies have found that people on a keto diet can lose an average of 2 pounds more than those on a low-fat diet, and can also reduce diastolic blood pressure (commonly known as low blood pressure) and blood triglyceride levels.
- Reduced Risk of Disease
A 2019 study found that ketone bodies protect nerve cells in the brain, which means a keto diet could help prevent diseases like Alzheimer’s disease. Some studies also suggest that a keto diet may help prevent Parkinson’s syndrome, heart disease, polycystic ovary syndrome, and even reduce the risk of certain cancers, but more research is still needed to confirm these claims.
Side Effects of the Ketogenic Diet
- Keto Flu (Keto Flu)
When you first start a ketogenic diet, it can cause a range of uncomfortable symptoms, including constipation, headaches, fatigue, low blood sugar, nausea, vomiting, and poor exercise tolerance, called “keto flu”. These symptoms usually subside once the body has adapted.
- Potential Health Risks
Despite the many benefits of a ketogenic diet, long-term consumption may increase the risk of the following health problems due to the high consumption of fat and protein
- Kidney stones
- Fat buildup in the liver
- Increased levels of bad cholesterol (low-density lipoprotein, LDL)
- Mineral and vitamin deficiencies (including selenium, magnesium, phosphorus, and vitamins B and C)
Conclusion
Although the ketogenic diet can lead to weight loss in the short term, it is not a balanced diet and its long-term implementation can increase the burden on the liver and kidneys, with potential health risks. The keto diet can be dangerous for people with diabetes, kidney disease, liver disease, or chronic illness, so do not try it.
While there are many potential health risks associated with the keto diet, processed keto pills or keto gummies can be added to daily life to help more people get into a ketosis state without worrying about its side effects. Therefore, it is necessary to consult with your doctor and a registered dietitian before going on a keto diet.
