Ketogenic Diet
(Public Health)
This page will answer your questions about the Ketogenic Diet (Keto Diet).
What is the Keto Diet?
The ketogenic diet was introduced in 1924 as a treatment for epilepsy. Over time, additional benefits were discovered, such as promoting rapid weight loss, regulating blood sugar levels in people with type 2 diabetes, reducing HbA1c levels (which lowers the need for glucose-lowering medications), and lowering triglyceride levels, thereby improving overall health.
The keto diet is a low-carbohydrate, high-fat eating plan that aims to shift the body’s primary energy source from carbohydrates to fats. In this diet, about 70–80% of total calories come from fats, 5–10% from carbohydrates, and 10–20% from protein in a 2,000-calorie diet.
- When carbohydrate intake is reduced to less than 50 grams per day, the body enters a state called ketosis, in which it begins burning fat to produce energy. This contributes to weight loss and improvements in some bodily functions.
- Importance of the Keto Diet:
- It is an effective method for weight loss, as it leads to burning stored body fat.
- It improves blood sugar levels by enhancing insulin sensitivity and lowering blood glucose, making it helpful for people with type 2 diabetes.
It helps enhance mental performance and focus.
- It controls appetite, as consuming fats and proteins leads to feeling full for longer, which reduces the desire to eat.
- What are the Common Misconceptions about the Keto Diet?
- Eating unlimited amounts of fat is allowed: Although the keto diet relies on fat as the main energy source, this does not mean that all types of fat are allowed or that they can be consumed without limits.To avoid a significant increase in bad fats.
- You can follow keto without tracking carbohydrates: The success of the keto diet depends on lowering carbohydrate intake to below 50 g/day. It is important to carefully read food labels to avoid hidden carbohydrates, such as those found in sauces or canned drinks.
- Keto is safe for everyone: The keto diet may not be suitable for people with liver disease, pancreatitis, gallbladder disease, thyroid disorders, eating disorders, kidney disease, or pregnant women.
- High protein intake helps keto succeed: It is important to avoid consuming excessive amounts of protein, because excess protein can be converted into glucose, which disrupts ketosis.
Keto only causes fat loss: The early weight loss seen with keto is often due to water loss, not fat.
- Keto is a long-term lifestyle: While keto may be effective for short-term weight loss, long-term use may increase the risk of kidney stones, osteoporosis, and high uric acid levels in the blood.
Side Effects of the Keto Diet
- Short-term side effects:
Flu-like symptoms such as stomach upset, headache, and fatigue (known as “keto flu”).
It may also cause sleep difficulties and constipation due to a lack of fiber ;fiber supplements may be needed under medical supervision.
The diet may increase urination and cause a rapid drop in glucose levels, so it is important to consult a healthcare professional to prevent dehydration or low blood sugar.
- Long-term side effects:
- May increase the risk of liver problems, kidney stones, and heart disease due to high amounts of saturated fats and low fiber intake.
Can cause muscle loss due to rapid weight reduction.
- May lead to deficiencies in vitamins and minerals such as vitamins A, K, E, and folate.
- Frequently Asked Questions:
- When should you see a specialist?
- If you have chronic conditions such as diabetes, high blood pressure, or heart disease, it is essential to consult your doctor before starting the diet.
If you experience severe fatigue, headaches, or digestive issues, you should follow up with a dietitian or doctor.
- What are the Health Guidelines for the Keto Diet?
- Consult your doctor before starting keto, especially if you have any chronic condition. Also, ask how to gradually start the diet and how to transition back to a balanced eating plan after achieving your goals.
- Focus on consistency and pair the diet with regular physical activity.
