The Keto Diet & You - Good Fit?

 

The ketogenic diet is the most popular diet in nutrition. It's worth investigating for this reason alone.

The ketogenic diet is high in fat (about 75%), moderate in protein (20%), and low in carbohydrates (about 5%). The goal is to get the body into ketosis. The body uses ketosis to break down fat and create ketones instead of burning glucose.

Keto Benefits

We hear about the keto recipes benefits of weight loss, higher HDL ("good") cholesterol and improvement in type 2, as well as decreased epileptic seizures activity and inhibition from cancerous tumor growth.

A few small studies have demonstrated promise for women suffering from PCOS (polycystic-ovary syndrome), which is an insulin-related condition. It may have the potential (but not conclusive) ability of restoring insulin sensitivity.

All that is old is new again?

We haven't always viewed carbs as a diet villain in the Keto diet. Studies on low-carb diets and fasting in medicine date back to the 1850s, if not earlier.

Stillman created The Doctor's Quick Weight Loss Diet in 1967. It consisted essentially of low-fat protein, water, and almost nothing else.

In 1972, the Atkins diet was introduced. It is high in fat, protein, and low in carbohydrates. It was helpful in weight loss, diabetes, hypertension, and other metabolic conditions. It is still very popular today.

Eades and Eades created Protein Power in 1996. This low-carb diet was thought to be beneficial for patients suffering from obesity, hypertension, high cholesterol, or diabetes.

The Keto diet, which reduces carbs, has a track record of helping people lose weight or improve their metabolic functions. There is evidence to support this.

 

Are there any other benefits to Keto?

There may be benefits to neurodegenerative conditions such as Multiple Sclerosis, Alzheimer's and Parkinson's. This is likely due to the fact that these brain disorders are closely related with metabolic disorders. Type 3 diabetes is the new name for Alzheimer's.

These conditions can be treated best under medical supervision.

Based on research on rats, it appears that ketones may also improve trauma brain injury.

For the sake of full disclosure...

The Keto diet results in rapid weight loss. After the body uses its glycogen (carbs stored in muscle), it dumps any water. Weight loss can continue after that but at a slower pace.

The initial increase in Metabolism seems to disappear after 4 weeks.

Keto does not appear to provide long-term benefits in fat loss or lean mass gain.

Keto may increase LDL ("bad") cholesterol in some people.

What about negative effects?

A ketogenic diet has two main "cons". One, nutrient deficiencies from missing food groups. Two, a transitional state known as "Keto flu" that can last several days. It can cause hunger, dehydration and nausea as well as fatigue, irritability. These symptoms are similar to people quitting caffeine so Keto was suggested as a detox plan.

Other problems include poor gut health and difficulty adhering to a low-fiber diet.

The Keto diet is unlikely to offer any benefits for most people when it comes to workouts. The ketogenic diet can cause glycogen depletion, which may lead to bonking. Without glucose and carbohydrate, athletic performance that involves speed and power could be reduced.

The International Olympic Committee has advised athletes to avoid low carb diets. These can lead to poor training adaptations, as well as decreases in power output and endurance. One of my colleagues inflicted cardiac arrhythmias on rats that were fed low-carbohydrate diets.

My concern is about how women will fare in terms of serotonin function and synthesis due to the Keto plan's low carbohydrate diet. Because carbs are important in transporting tryptophan (the precursor to serotonin) to the brains, serotonin levels could drop without them. What does this mean for women? How does it affect their moods, appetites, impulsivity and other aspects?

What is the bottom line?

Keto appears to work for weight loss and other health problems. It is not clear if the approach will work long-term. The benefits of the approach are also still being debated. Critics point to possible kidney damage, lack of scientific evidence and long-term studies.

Keto is not a long-term solution nor a good option for people who want to "be healthy." The diet can be difficult to adhere to for many.