Is the ketogenic diet right for you?

Very likely you are familiar with the ketogenic diet.  There is bound to be someone you know (or perhaps yourself) who has jumped on this fad diet as a way to slim down while subsisting on butter and bacon.  There are advocates who swear this method of eating, which is primarily sought out for weight loss, helped them lose weight while giving them loads of energy all day long.  But is it really a good way to lose some pounds, just how restrictive is it, and long-term how safe is it to follow?

What is the ketogenic diet?

Originally, the ketogenic diet was developed and fine-tuned in the 1920’s to be used for the treatment of children with epilepsy in controlling seizures.  In more recent years, the ketogenic diet has morphed into a genuine weight loss plan paralleling the popularity of the Atkins diet in the 1990s.   

However, this diet is an extremely low-carbohydrate, very high-fat diet that is even stricter than the Atkins diet.  The premise of the diet is to put the body into a state of what is called ketosis.  Ketosis is a metabolic adaption that has allowed humans to survive during periods of famine.  When carbohydrate intake is severely reduced, the body turns to fat to break down for an energy source.  Because there is an insufficient amount of carbohydrates available for the body to use for energy, the body is forced into ketosis.  During ketosis, a by-product of the breakdown of fat called ketones are produced which will provide energy for the brain when carbohydrates are scarce.

Normally, the body uses carbohydrates (glucose) as the preferred energy source.  During ketosis, burning stored body fat, a normally inefficient process, is emphasized.  This is what proponents of this diet point to as the secret to fast and sustained weight loss.  It would seem that mainly eating lots of fat would cause weight gain, but the principle theory of the diet is based on knowledge of physiological principles.  When a person is extremely deprived of carbohydrates, it trains the body to burn more fat, more efficiently.

It may sound like a good method of weight loss, but following it long-term is another story.  To achieve ketosis, one must strictly limit their carbohydrate intake to less than 20 to 30 grams a day.  Normally, the human body requires at least 130 grams of carbohydrate each day.  The desired ratio in the ketogenic diet is consuming 3 or 4 grams of fat for every 1 gram of carbohydrate or protein or where fat intake is increased to about 70-80% of total calories.

The main foods allowed on this diet are cheese, eggs, avocados, coconut oil, whipping cream, mayonnaise, beef, seafood, nuts and seeds, oils, plain Greek yogurt, cottage cheese, berries such as blueberries, blackberries, raspberries, and strawberries, and low-carb vegetables like kale, broccoli, and cauliflower.  Strictly prohibited are any bread or grain products, starchy vegetables such as potatoes, peas, corn, beans, and all other fruits besides berries. 

A typical sample daily menu might include eggs with olive oil and avocado for breakfast, leafy greens, salmon, nuts, and olive oil for lunch, and steak, greens, vegetables and oil for dinner.

Is it a realistic way to lose weight?

Realistically, because the diet is so restrictive on the amount of carbs allowed, many dieters are not truly reaching ketosis.  It is very tough to reduce carbohydrate intake to that low of a daily amount making it hard to follow long-term. 

Also initially, when a person is transitioning to following the ketogenic diet, they can develop what is known as “keto flu,” where bad breath, dry mouth, increased hunger, and excessive urination (the body is trying to flush out the excess ketone bodies which are abnormal) are potential side effects.  To know for sure if one is in “ketosis,” they can use test strips to measure for ketones in their urine.

Will you lose weight?

Yes, weight loss can be achieved.  Mainly because the body is burning fat for fuel and the fact you are eliminating all unhealthy carbs such as pastries, potato chips, or sugar-laden soft drinks.  But because of how restrictive it is, once a person goes back to eating “normally,” the weight will come right back on again.

Is the ketogenic diet safe for everyone?

This diet does not provide all the essential nutrients since many healthy foods are forbidden so this makes it mandatory to take a multi-vitamin supplement to make up the difference.   Since this diet will provide hardly any fiber, constipation and other digestive issues will likely become a problem.   Other situations in which the ketogenic diet is not recommended for include the following:

·      People with gallbladder disease or without a gallbladder, pancreatic insufficiency, or anyone who’s had bariatric surgery as fat is more difficult to digest

·      Pregnant women and children should not follow this diet as they have higher protein needs

·      Anyone with a rare metabolic disorder that interferes with normal fat metabolism

·      Anyone with diabetes – type 1 or type 2 – as they could suffer the consequences of hypoglycemia or low blood sugar

·      People prone to kidney stones which can result in changes in their salt and fluid balance

·      People with heart disease – this diet is extremely high in unhealthy saturated fat

In conclusion

The ketogenic diet is a very restrictive diet plan that most people cannot stick with long-term.  There are also insufficient long-term studies on the effect of following this diet making long-term usage questionable.  Long-term effects of eating extremely high-fat diets are unknown and go against current chronic disease prevention recommendations that emphasize plant based diets.  Additionally, adherence to the diet is difficult, particularly when eating out or in social situations.

There is one healthy takeaway and that is reducing carbohydrate intake and incorporating more healthy fats, like nuts and avocados, without going to extremes, is a good idea for most people.  The best and healthiest way to lose weight safely and sustainably is to simply eat a more well-balanced diet – choose healthy carbohydrates high in fiber, whole grains, healthy fats, lean meats and a consistent exercise plan, and watch the weight come off more safely and for good.