Role of Keto Diet in Weight Loss & Other Benefits- Know about Types, Misconceptions & More

Abstract

Weight loss has long been a focus of our health and wellness since a long time. Weight loss has been influenced by the rising global prevalence of obesity and other associated chronic health issues. One rising trend for weight loss is the keto diet. The ketogenic (Keto) diet has gathered significant attention over the last few years for its potential in promoting weight loss, improving metabolic health, and even offering therapeutic benefits for certain medical conditions. With its emphasis on high-fat, low-carbohydrate food, in keto diet the body taps into its fat stores for its energy needs. It was originally developed in the 1920s as a medical treatment for epilepsy, particularly in children who did not respond well to conventional treatments. Over time, it has evolved into a popular weight loss and health improvement regimen.

Introduction

The ketogenic diet is a high-fat, adequate-protein, and very low-carbohydrate eating plan. The ketogenic (keto) diet is a high-fat, low-carbohydrate eating plan designed to shift the body’s metabolism from relying on glucose for energy to burning fat. It typically comprises about 70-75% fats, 20-25% protein, and 5-10% carbohydrates. By drastically reducing carbohydrate intake, the body is forced to find alternative sources of energy. This leads to the production of ketones, which are derived from the breakdown of fats. These ketones are used by the body and brain as fuel, leading to a state known as ketosis. In ketosis, the liver produces ketones by metabolizing fats, which become the primary energy source. This metabolic shift causes significant weight loss, especially in the abdominal area, therefore, beneficial in both cardiovascular diseases and diabetes.

Types

1. Standard Ketogenic Diet (SKD)

It is the traditional keto diet system which consists of a high fat, moderate protein and very low carb diet. This is the most followed diet pattern and is commonly used for weight loss.

2. Cyclical Ketogenic Diet (CKD)

This involves periods of keto diet followed by a period of high-carbohydrate diet. For instance, for 5 days a keto diet is followed and then for the next two days a high-carb diet is consumed. This particular diet is popular among athletes and for individuals who do high intensity training.

3. Targeted Ketogenic Diet (TKD)

This is very similar to CKD but here the carbohydrate intake is done specifically around the time of workouts. This method fuels the energy for high intensity workouts without disrupting the ketosis pattern.

4. High- protein Ketogenic Diet (HPKD)

This is similar to the standard keto diet but it involves a higher protein intake. This diet pattern is ideal for those who want to build muscle mass while on keto.

Benefits Of Keto Diet

1. Weight loss: It significantly reduces body weight by burning fat for energy.
2. Reduces hunger: Ketones have an appetite- suppressing effect, which further helps with weight loss.
3. Improved mental focus and clarity: Ketones act as a super fuel for the brain when compared to glucose, thus improving mental clarity, focus and cognitive function when in state of ketosis.
4. It helps in reducing inflammation too.
5. Improves Insulin Sensitivity: Keto diet helps in lowering blood sugar levels and management of diabetes thus improves insulin sensitivity.
6. Potential benefits for Epilepsy: It was earlier designed as a supportive treatment in epilepsy and it has shown to reduce the frequency and severity of seizures, especially in drug-resistant cases.
7. Improves neurodegenerative disorders like Parkinson’s, Alzheimer’s as ketones are better for the brain rather than glucose.

Risks Of Keto Diet

1. Keto Flu: As the body adjusts from carbohydrates to fats for energy, many people experience flu-like features including fatigue, dizziness, irritability, nausea etc. These symptoms are often called “keto-flu”. These symptoms are developed initially and can be easily managed by staying hydrated and ensuring electrolyte balance.
2. Nutrient Deficiencies: The major carbohydrate sources like whole grains, vegetables, fruits are rich sources of potassium, magnesium, fiber, etc. So when we lower the carbohydrate percentage in a diet certain nutrient deficiencies can develop. So while on a keto diet, it’s essential to include a variety of low-carb yet nutrient dense foods to get all the essential vitamins and minerals.
3. Kidney Stones: High protein and high fat diet increases the risk of having renal stones.
4. Increased Cholesterol Levels: Since the fat intake is increased, there is always a risk of increasing the “LDL’s” that is low density or bad cholesterol. Therefore, it is necessary to monitor your lipid profile while on a ketogenic diet.
5. Impact on Bone Health: Long-term keto diet can lead to low mineral bone density due to lesser intake of calcium and magnesium.

Contraindications Of Keto Diet

Keto diet is contraindicated in certain health conditions to avoid any adverse effects. They are:

1. Liver disease: Any existing liver disease can get worsened with a keto diet due to high fat intake.
2. Kidney disease: The increased ketone production can strain the kidneys further worsening diseases like CKD, AKD, renal injury etc.
3. Type 1 Diabetes: While keto diet helps in lowering blood sugar levels but it is helpful in only type 2 Diabetes. There is no role of keto diet in type 1 Diabetes due to different origins of both the diseases.
4. Pregnancy and breastfeeding: Keto diet is not recommended during this phase to avoid any nutritional deficiencies.
5. Also in patients of any metabolic disorders like hypertension, recent history of stroke, pancreatitis, gouty arthritis, atherosclerosis, and other heart conditions, etc. The keto diet is not recommended for its capability to further worsen the health of the patients.

Misconceptions About Keto Diet

1. Keto is “One Size Fits All” Solution

Yes, it is a good weight loss option but not recommended for everyone. People with certain medical conditions have to avoid it at all costs.

2. You can eat “Lots of Fat”

No, even if you have to increase the amount of fats in the diet, only the good and beneficial fats like nuts, butter, ghee, avocado, coconut oil, etc.  in moderation are recommended.

3. Since veggies and fruits are a source of Carb, therefore you can’t take them while on keto

Veggies and fruits are a source of carbohydrates but they are also a very good source of various vitamins, minerals and fiber. Therefore, nutrient dense veggies & fruits like berries, avocado, olives, tomato, cucumbers, leafy greens, broccoli, squashes, and other non-starchy veggies are recommended in keto diet.

4. Keto diet is a diet rich in proteins

No, it is primarily a fat focused diet with around 70-75% fats, so that the body can shift its energy source from carbohydrate to fats. Along with fats, the diet also has 20-25% of proteins and very less carbs about 5%.

5. Keto diet is the best method for weight loss

There is no right or wrong. The favorable weight loss method varies from person to person. It might not work the same for everyone and it is not recommended for everyone.

Conclusion

The ketogenic diet is a powerful dietary approach that has been shown to offer a wide range of health benefits, from weight loss to improved brain health. While its benefits are widely celebrated, there are also common misconceptions and risks associated with this low-carb eating plan. It does require careful planning and consideration before following this diet. By understanding the science behind the keto diet, its benefits, potential risks, and how to properly implement it, we can determine whether it is the right choice for us or not. Whether you are looking to lose weight, improve metabolic health, or explore its therapeutic benefits, the keto diet has proven to be an effective and versatile option when followed correctly and in moderation.