The Keto Diet Demystified: Benefits, Risks, and Research Insights
Doctor explains what you need to know about the keto diet, its mechanisms, benefits, and potential pitfalls. Discover how this high-fat, low-carb diet works and whether it's effective for weight loss.
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Topic Breakdown
In this video, we're going to cover key things that you need to know about the ketogenic or keto diet, including what it is, how it works, and the research that's been done exploring whether or not this is an effective form of dieting for weight loss.
So first of all, what exactly is the keto diet? Well, the ketogenic or keto diet is a low-carbohydrate but high-fat eating plan. Unlike other low-carb diets like the Paleo or the South Beach Diet, which are typically high in protein but moderate in fat, the keto diet is distinctive for its exceptionally high fat content, typically 70 to 80%, though with only a moderate intake of protein.
So now you know what it is, what's the theory behind how it works? Well, the underlying premise of the keto diet for weight loss is that you deprive your body of its glucose source by drastically reducing your carb intake. Traditionally, carbohydrates are the body's primary source of energy. When you consume fewer carbs, your body looks for alternative sources of energy. When you limit your carbohydrate intake to a very low level, typically around 20 to 50 grams of net carbs a day, your body begins to run out of glucose, which is the body's preferred energy source. Because of this, it shifts into a metabolic state called ketosis.
In ketosis, your liver starts breaking down fats into molecules called ketones. These ketones can be used by your body, as well as your brain, as alternative energy sources when glucose is scarce. That's why the diet is called ketogenic.
So now we understand a little bit more about what it is and how it's made up, let's talk about the diet itself. There isn't one standard ketogenic diet with a specific ratio of macronutrients like carbohydrates, proteins, and fats. But in general, the ketogenic diet typically reduces total carb intake to less than 50 grams a day. To put this into context, that's less than the amount found in a medium plain bagel, and it can be as low as 20 grams a day. Generally, popular ketogenic resources suggest an average of 70 to 80% fat from total daily calories, 5 to 10% carbohydrate, and 10 to 20% protein.
The protein amount on the ketogenic diet is kept moderate in comparison with other low-carb, high-protein diets because eating too much protein can prevent ketosis. That's because the amino acids in protein can be converted to glucose. So, a keto diet specifies enough protein to preserve your lean body mass, including muscle, but an amount that will still cause ketosis to happen.
Many versions of the keto diet exist, but all essentially ban carb-rich foods. Some of these foods might be obvious to you: starches from both refined and whole grains like breads, cereals, pasta, rice, and cookies, as well as potatoes, corn, and other starchy vegetables and fruit juices. But some sources might not be so obvious. These can be things like beans, legumes, and most fruits. Most keto plans allow foods high in saturated fats, such as fatty cuts of meats, even processed meats, lard, and butter, as well as sources of unsaturated fat like nuts, seeds, avocados, plant oils, and oily fish.
Depending on your source of information, ketogenic food lists may vary and even conflict, which is why you shouldn't start on this diet until you've spoken to your own health provider and dietitian to weigh up the potential risks and benefits. Some of these food sources can actually be bad for your holistic health, including your heart, especially processed foods that are high in saturated fats.
So what's the evidence and research behind the keto diet, and does it really work? The keto diet has been shown to cause beneficial metabolic changes in the short term. Along with weight loss, there have been recorded benefits in individuals with insulin resistance, high blood pressure, and elevated cholesterol and triglycerides. There's also growing interest in the use of low-carbohydrate diets like the keto diet for type 2 diabetes.
While several theories exist as to why the keto diet promotes weight loss, they've not been consistently shown in the research. Some ideas around why the keto diet might be beneficial include the nature of the high-fat diet leaving you feeling more full, meaning you've got decreased food cravings, so overall you eat less and don't snack. Other theories suggest it could lead to a decrease in the appetite-stimulating hormones such as insulin and ghrelin when eating restricted amounts of carbohydrate. Others have suggested that ketone bodies, which are the body's main fuel source on the keto diet, have a direct hunger-reducing role.
But it is important to note that there are some potential pitfalls of the diet. Following a very high-fat diet may be challenging to maintain. Possible symptoms of extreme carbohydrate restriction may last for days to weeks, including hunger, fatigue, low mood, irritability, constipation, headaches, and brain fog. Although these uncomfortable feelings may subside, staying satisfied with the limited variety of foods available and being restricted from otherwise enjoyable foods can be really tough.
Some other negative side effects of a long-term ketogenic diet have been suggested, including an increased risk of potential kidney stones, osteoporosis, and increased blood levels of uric acid, which is a risk factor for gout. The removal of many grains and fruits with such a large emphasis on fats can also bring about its own set of gastrointestinal side effects. Keto constipation and diarrhea aren't uncommon if creating the diet plan isn't done properly.
Now, because people who go on a keto diet often have to exclude whole food groups, assistance from a registered dietitian can be really beneficial in creating a keto diet that minimizes nutrient deficiencies.
The bottom line is that available research on the keto diet for weight loss is still limited. Most of the studies so far have had a small number of participants, were short term (12 weeks or less), and didn't include control groups. With this being said, keto diets have been shown to provide short-term benefits in some people, including weight loss and improvements in total cholesterol, blood sugar, and blood pressure. However, these effects after one year, when compared with the effects of more conventional weight loss diets, are not significantly different.
If you're thinking of the keto diet, I'd recommend that you speak with your dietitian and your own doctor first so you can make an informed decision if the diet's right for you. If you've got any underlying health conditions, it's also important to monitor any biochemical changes after starting the diet and to create a meal plan that is tailored to your existing health conditions to avoid nutritional deficiencies or other health complications.
If you're looking to scale your medical brand on YouTube or are interested in sponsoring our videos with your products, feel free to reach out. Your support helps us continue to provide valuable content. I hope you found the video useful and informative. I'd love to hear from you in the comments section about whether or not this type of diet has worked for you and if you found any potential negative side effects. I'm sure this will benefit the general community. Thanks for watching, and until next time, goodbye.
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