Keto stands for a ketogenic diet, which can be considered an extreme form of a low-carb diet. In this article, we'll explain what it entails and why it might or might not be of interest to you.
What is ketosis?
Ketosis is a metabolic state in which your body utilizes fat as fuel instead of carbohydrates. Ketosis occurs when the body lacks sufficient carbohydrates to maintain its bodily processes. In such cases, the body switches to using fats and proteins for energy.
You may have heard the argument against a low-carb diet that the brain requires about 50 grams of glucose per day to function properly. While this is true, it doesn't necessarily mean you have to get those grams from carbohydrates.
Understanding ketones
The body can produce glucose from amino acids (and glycerol - fats from food or body fat). The majority of the energy your brain needs comes from ketones, produced from the fats you consume.
This is why a ketogenic diet can enhance brain function and is sometimes used to treat neurological conditions such as epilepsy.
What is a keto diet?
In general, this diet restricts carbohydrate intake to around 20 to 50 grams per day, focusing on consuming fats and proteins like meat, fish, eggs, nuts, and healthy oils.
Pros of a keto diet
Improved Insulin Sensitivity: A ketogenic diet can positively affect insulin sensitivity, reducing the body's insulin requirements.
Appetite Control: It can help reduce appetite, leading to a feeling of fullness, potentially increasing fat burning, and aiding in weight loss.
Enhanced Fat Burning: The diet may increase fat metabolism and reduce fat storage, making weight loss more achievable.
Cons of a keto diet
One significant drawback of this diet is the time it takes for the body to adapt to ketosis. During the initial adaptation period of approximately 1-2 weeks, brain function can suffer, and feelings of fatigue may increase. You may experience sluggishness and reduced concentration. Depending on your current eating habits, this transition can be either relatively easy or quite challenging.
Moreover, following a ketogenic diet often requires significant adjustments to your eating habits. While it's possible to find suitable dishes in restaurants or at social gatherings, planning ahead and preparing your meals may be helpful. Additionally, adhering to a somewhat restrictive diet might demand willpower, especially when faced with foods that don't align with your dietary restrictions.
For athletes with high energy demands, such as soccer or basketball players, relying on ketones for fuel may not be advisable. In such cases, it may be beneficial to incorporate more carbohydrates into your diet.
Tips for a successful keto diet plan
To overcome the cons, here are some tips for achieving success with a keto diet. The general macronutrient ratios for a ketogenic diet are 75% fats, 20% proteins, and 5% carbohydrates - but these can be adjusted based on individual needs.
Listen to your body, but during the initial adaptation phase, try to consume fewer than 50 grams of carbohydrates per day and avoid excessive protein intake to keep your body in fat-burning mode.
Don't be afraid of fat; just ensure it's from healthy sources (which is often the case when opting for natural foods) and include a variety of sources such as coconut oil, butter, olive oil, fish, seeds, and avocados.
Inadequate fat intake relative to protein (excessive protein) can hinder the ketone production process. Research also suggests that it's beneficial to supplement with nutrients like magnesium, sodium, potassium, B vitamins, and possibly fiber to support your body.
Furthermore, stay hydrated (drink plenty of water) and make sure you get enough fiber. The ketogenic diet is naturally low in fiber, which can jeopardize gut health. To address this, consume leafy greens and consider a fiber supplement.
Once the adaptation period is over, and your body is accustomed to the new state of burning fat, it can be helpful to occasionally replenish your glycogen reserves. Glycogen is formed by storing glucose extracted from carbohydrates, and the ketogenic diet depletes these reserves. To maintain energy levels and continue the diet, you can increase your carbohydrate intake for one day, say up to 100 grams, once a week (or every two weeks). This can be especially beneficial on special occasions or when you need a mental break from the diet.
Starting your keto journey
While the ketogenic diet is not a magic solution and can be challenging to maintain, once your body adapts, you may experience increased energy levels, added strength, and success with weight loss. Of course, there are various healthy ways to lose weight through nutrition. If you have questions about nutrition or need assistance in crafting an optimal diet, feel free to seek advice from our dietitian!
