According to the Mayo Clinic, the diet is a very high-fat, low-carbohydrate diet.
The ketogenic diet has become increasingly popular over the years. Fans claim anything from extreme weight loss to improved mental stability.
But can you really lose loads of weight by eating heaps of meat and cheese? And is the ultimate low-carb diet is good idea for you?
Despite the recent hype, a ketogenic diet is not something new. Doctors have been using it to treat epileptic seizures that don't respond to medication for almost 100 years.
Dr. Atkins incorporated a similar approach for weight loss in the 1960s and over the years other fad diets followed.
Despite its popularity in 1960, we're seeing the fad pick up momentum in health and weight loss again in 2018.
According to the Mayo Clinic, the diet is a very high-fat, low-carbohydrate diet. This typically means eating fewer than 20 to 50 grams of carbs each day with moderate protein. When you break down the diet, it translates to a lot of meat, heavy cream, cheese, butter, oils and some very low carbohydrate, non-starchy vegetables like cucumbers, lettuce, peppers, to name a few. Breads, pastas, fruit and milk products are strictly off-limits.
In essence, getting most of your calories from fat forces your body to use different energy pathways. The body burns fat instead of sugar and carbs for energy, entering a state called ketosis.
While the precise mechanisms are still unclear, doctors say they have evidence showing that a ketogenic diet has brain-protecting benefits. Some early research suggests it may have benefits for blood sugar control among people with diabetes.
There is still controversy over the diet. Previous research shows good evidence of a faster weight loss when patients go on a ketogenic or very low carbohydrate diet compared to participants on a more traditional low-fat diet. Evidence shows that the difference in weight loss seems to disappear over time.
While many people report anecdotal success and weight loss, doctors say there is very little evidence at this time to show that this type of eating is effective or safe for anything other than epilepsy.
Doctors point out that if you are not eating high-quality foods, getting ample sleep and controlling stress levels, ketosis will not be the shortcut to transformation overnight.
The high fat content and high levels of unhealthy saturated fat that are notoriously unhealthy, combined with limits on nutrient-rich fruits, vegetables and grains can be a concern for long-term heart health.
In addition, very low carbohydrate diets tend to have higher rates of side effects including constipation, headaches and bad breath. The diet is also very restrictive that even the sugar in mouthwash and toothpaste can throw your body out of ketosis and affect your results.
The bottom line is, health experts advise talking with your doctor if you want to give the ketogenic diet a try. This is even more encouraged if you have a pre-existing medical condition. The diet is a highly individualized process and may not be suited for everyone.
Doctors still believe that a balanced, unprocessed diet, rich in colorful fruits and vegetables, with lean proteins and lots of water still seem to have the best evidence for a long, healthier life.
FAQs
Generally, popular ketogenic resources suggest an average of 70-80% fat from total daily calories, 5-10% carbohydrate, and 10-20% protein. For a 2000-calorie diet, this translates to about 165 grams fat, 40 grams carbohydrate, and 75 grams protein.
What is the trend in the ketogenic diet? ›
The ketogenic diet has become increasing popular in recent years. With 25.4 million unique searches, the keto diet was the most Googled diet in the United States in 2020.
What is broken down in ketosis? ›
Ketosis is a metabolic state that occurs when your body burns fat for energy instead of glucose. The keto diet has many possible benefits including potential weight loss, increased energy and treating chronic illness.
Can toothpaste kick you out of ketosis? ›
The diet is also very restrictive that even the sugar in mouthwash and toothpaste can throw your body out of ketosis and affect your results. The bottom line is, health experts advise talking with your doctor if you want to give the ketogenic diet a try.
What are the breakdown macros for keto diet? ›
Ketogenic
- Macros: 5% carbs, 25% protein, 70% fat.
- Who is the Keto diet for? This diet is generally for people who are free from any serious medical conditions and who want to lose weight and feel better in general.
By staying away from grains, sugary foods, high-carb fruits, and starchy vegetables, you set yourself up for a smoother transition into ketosis. Additionally, steer clear of processed foods, alcohol, and condiments that may contain hidden carbs.
What is the hardest week of keto? ›
1.The First 10 Days May Be The Toughest
Many people starting off keto will go through this and it's often referred to as the “Keto Flu”. It's caused by your body adjusting to burning fat for energy instead of carbs and it can make you feel weak and lethargic.
What are big mistakes on keto? ›
Eating too much protein and not enough fats
Proteins as well can cause insulin spikes when over-consumed. The only macronutrient that doesn't spike insulin is pure fat. For this reason, you need to be adhering to very specific fat/carb/protein ratios when following a Keto Diet.
What are the cons of the keto diet? ›
The keto diet could cause low blood pressure, kidney stones, constipation, nutrient deficiencies and an increased risk of heart disease. Strict diets like keto could also cause social isolation or disordered eating. Keto is not safe for those with any conditions involving their pancreas, liver, thyroid or gallbladder.
Does eating ruin ketosis? ›
Eating more than 50 grams of carbs may disrupt ketosis.
With keto diets, however, carb restrictions vary from person to person. Some people can eat more and still stay in ketosis, whereas others may need to restrict their carb intake more in order to stay in ketosis.
Standard bad breath often smells like food you just ate such as onions, garlic, and spicy foods. However, keto breath is often described as smelling like acetone, fruit or ammonia. A common way to describe the smell of keto breath is by comparing it to the smell of nail polish remover.
Do ketones cause kidney stones? ›
Eating a lot of animal foods on the keto diet can lead to more acidic urine and a higher risk of kidney stones. This acidic state can also worsen the progression of chronic kidney disease.
Does caffeine kick you out of ketosis? ›
Caffeine is low in sugar and carbs and completely Keto-kind. But any caffeine product combined with high carbs and/or sugar is bad news for Keto-fans. You can continue to enjoy all the benefits of caffeine - and there are many for promoting ketosis - but you may need to change the way you drink it.
Does drinking water stop ketosis? ›
For the human body to turn fat into ketones, it needs plenty of water, as this process doesn't just occur in the digestive tract—the body's stores of fat are also converted to ketones, providing an extra energy boost between meals. Water is an essential tool for getting the most out of your keto diet.
Does diet co*ke stop ketosis? ›
What sodas are keto-friendly? You can drink zero-calorie sodas while on keto. These include Diet co*ke, co*ke Zero, Diet Pepsi, and other no-carb options. You can even make homemade soda with carbonated water, fresh fruits, and plant-based sugar additives.
What is the composition of keto diet? ›
Classic ketogenic diet
The classic therapeutic KD (fat = 90 %, protein = 6 %, carbohydrate = 4 %), initially created to manage childhood seizures, has a 4:1 ratio of grams of fat:grams carbohydrate plus protein(30,31).
What is the main component of a keto diet? ›
Following a ketogenic diet is the most effective way to enter ketosis. Generally, this involves limiting carb consumption to around 20 to 50 grams per day and filling up on fats, such as meat, fish, eggs, nuts, and healthy oils ( 6 ). It's also important to moderate your protein consumption.
What is the ratio breakdown for keto? ›
Targeted Keto Diet
The TKD macro ratio may look like this: Carbs: 10% to 15% of your calories. Fat: 65% to 70% of your calories. Protein: 20% of your calories.
What are the basic rules of a keto diet? ›
Ketogenic diets vary but will consist of about 70–75% fat, 15–20% protein, and 5–10% of carbs per day. Focus on high fat, low carb foods like eggs, meats, dairy, and low carb vegetables, as well as sugar-free beverages. Be sure to limit highly processed foods and trans fats.
