Commonly known as the keto diet, the ketogenic diet is a high-fat, low-protein, and extremely low-carbohydrate (sugar) diet. The goal of the ketogenic diet is to reduce calorie intake from carbohydrates while increasing calories from proteins and fats. By doing this, the body begins breaking down fats into molecules called ketones. These ketones circulate in the bloodstream and become a primary energy source for many cells in the body. Originally developed to reduce seizures in epilepsy patients, the ketogenic diet has now gained popularity for aiding in weight loss without severe hunger. It is also used to help manage conditions like type 2 diabetes, Alzheimer’s disease, cancer, and metabolic syndrome.

What is the Ketogenic Diet?

The ketogenic diet is a way of eating that emphasizes low carbohydrate, moderate protein, and high fat intake, pushing the body into a metabolic state called ketosis. This state promotes fat-burning by making fat the main energy source instead of carbohydrates. In a standard diet, the body relies on carbohydrates for energy; however, with limited carb intake in a ketogenic diet, the body begins burning fat, leading to the production of ketones. Most cells use these ketones for energy until carbs are reintroduced.

Initially designed to manage seizures in epilepsy patients, the ketogenic diet shares similarities with other low-carb diets like Atkins and Dukan.

The ketogenic diet supports weight loss, helps stabilize blood sugar levels, boosts energy, and offers many health benefits. However, long-term use of this diet can carry risks, so it’s essential to consult a healthcare provider before starting.

Types of Ketogenic Diets

There are several types of ketogenic diets, each tailored to different goals. Here are the most common types:

Standard Ketogenic Diet (SKD)

The standard ketogenic diet (SKD) is low in carbs, with moderate protein and high fat intake. It is the most popular form of the ketogenic diet. In this type, about 75% of energy comes from fat, 20% from protein, and 5% from carbs.

Targeted Ketogenic Diet

The targeted ketogenic diet is used by athletes and involves carb consumption around workouts to provide additional energy. This diet combines high-intensity exercise with occasional extra carb intake.

High-Protein Ketogenic Diet

This diet has a higher protein intake compared to other ketogenic diets, with around 35% protein, 60% fat, and 5% carbs.

Cyclical Ketogenic Diet (CKD)

More advanced than the other types, the cyclical ketogenic diet is often used by athletes. Like the targeted ketogenic diet, it incorporates periods of higher carbohydrate intake.

It is crucial to consult a healthcare provider before attempting the targeted or cyclical ketogenic diet.

Benefits of the Ketogenic Diet

The ketogenic diet helps with weight loss, stabilizes blood sugar levels, and reduces seizure frequency in epilepsy patients. Additional benefits of the ketogenic diet include:

  • Supports weight loss by using body fat as an energy source.
  • Reduces blood sugar fluctuations.
  • Enhances mental clarity by improving brain function.
  • Provides more stable energy levels.
  • Lowers inflammation in the body.
  • Alleviates symptoms in Parkinson’s disease.
  • Helps with polycystic ovary syndrome (PCOS).
  • Reduces acne and blemishes.
  • Increases good cholesterol levels, potentially reducing heart disease risk.

However, incorrect or unsupervised use of the ketogenic diet may lead to kidney stones, vitamin and mineral deficiencies, and fatty liver. Always seek guidance from a healthcare professional, which can include online consultations.

How to Follow the Ketogenic Diet

To start a ketogenic diet, it’s essential to limit carb intake and maintain a low level. This means avoiding sugary foods, starchy items, grains, and most fruits. Hydration is also crucial in this diet. The portions and ratios of foods in the diet are vital and should be tailored by a healthcare provider based on individual blood and urine tests.

Foods Allowed on the Ketogenic Diet

On a ketogenic diet, low-carb foods are prioritized. Here are some foods you can include:

  • Meat products like lamb, beef, chicken, and turkey.
  • Fatty fish such as salmon, tuna, trout, and mackerel.
  • Cheeses like mozzarella, cheddar, and Swiss.
  • Eggs, cream, butter.
  • Low-carb vegetables like leafy greens, onions, peppers, and tomatoes.
  • Berries like blueberries, blackberries, and strawberries.
  • Healthy fats like olive oil.
  • Nuts and seeds such as pumpkin seeds, flaxseeds, walnuts, and almonds.

Foods to Avoid on the Ketogenic Diet

Since the ketogenic diet aims to keep the body in ketosis, high-carb foods should be avoided. These include:

  • Sugary foods like soda, cake, and juice.
  • Most fruits except for berries.
  • Legumes such as lentils, beans, and peas.
  • Starchy foods and grains.
  • Root vegetables like carrots and potatoes.
  • Processed, unhealthy fats.
  • Alcoholic beverages.
  • Foods made with artificial sweeteners.

Suggested Snacks on the Ketogenic Diet

For an energy boost between meals, consider these keto-friendly snacks:

Potential Side Effects of the Ketogenic Diet

The ketogenic diet may lead to rapid weight loss, primarily due to water loss or the high protein and fat content. Some possible side effects of the ketogenic diet include:

  • Fatigue
  • Constipation
  • Headaches
  • Bad breath
  • Nausea
  • Dizziness
  • Poor sleep quality

Does the Ketogenic Diet Promote Weight Loss?

The ketogenic diet can be an effective weight-loss tool due to its high protein and fat content, which helps control appetite. It can reduce visceral fat and may help those struggling with regional fat deposits or requiring rapid weight loss.

Who Should Avoid the Ketogenic Diet?

The ketogenic diet can lead to issues like constipation, kidney stones, nutrient deficiencies, and heart problems. People with pancreatic, liver, thyroid, or gallbladder disorders, as well as those with chronic kidney disease, should avoid this diet. Additionally, a low-carb diet is generally not recommended for pregnant women.

Frequently Asked Questions About the Ketogenic Diet

How Long Until the Ketogenic Diet Takes Effect?

Fat burning begins within 3 to 7 days, producing ketones as fat cells are broken down.

How Much Weight Can You Lose on the Ketogenic Diet?

On a low-calorie ketogenic diet, it’s possible to lose up to 2 kg (around 4.4 lbs) per week, with about 90% of this weight loss coming from fat.

How Long Does It Take to Enter Ketosis?

The body enters ketosis within about 3 days after reducing carbohydrate intake, depending on age and individual response.

How Many Meals a Day on the Ketogenic Diet?

The ketogenic diet usually includes 3 main meals and 1 snack. Macronutrient intake remains consistent across meals.

Does the Ketogenic Diet Cause Fatigue?

The ketogenic diet can lead to tiredness and fatigue and may also cause headaches and bad breath.

Can the Ketogenic Diet Be Followed Long-Term?

Due to potential increases in blood fats, the ketogenic diet should be followed only under professional supervision and may not be suitable for long-term use.