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In the last few years it has gained a lot of popularity in the wellness sphere because of some of its health benefits.

While it might seem like a new fad, the keto diet has actually been around for 100 years. The keto diet was first used in the 1920s to treat epilepsy before the discovery of anti-seizure medication. It is still used as a treatment in some juvenile patients with seizures today.

While it also has been tried for weight loss, only short-term results have been studied, and the results have been mixed. We don’t know if it works in the long term, nor whether it’s safe.

Read on for some of the lowdown on how it reprograms your metabolism (for “ketosis”), and whether or not it’s something for you to consider.

What is “ketosis?”

Carbs (sugars & starches) are the preferred fuel for your brain and muscles. They use carbs first, whenever they’re available.

This is why maintaining stable blood sugar can affect your attention, mood, and energy level.

However, when very low amounts of carbs are available for fuel, your body starts making compounds known as “ketones.” These are your body’s “backup fuel.” And your body makes them from fat.

Ketogenic literally means “the generation of ketones.”

After a while being on a diet very low in carbs, your blood level of ketones increases. This is the metabolic state known as “ketosis.” It’s the same process that your body goes through if you’ve fasted for 72 hours and depleted your supply of carbs as fuel. That’s the trigger for turning fat into ketones.

Note: “Ketosis” from a ketogenic diet is not the same thing as the dangerous condition known as “ketoacidosis.”

Ketogenic diet for weight loss

With a high fat intake, it may be surprising to know that studies show that a ketogenic diet is effective for weight loss.

How is this possible?

Eating all that fat and protein is filling! It helps release satiety hormones that tell us that we’re full and satisfied, and we don’t need to eat anymore. Many people don’t need to count calories or track food intake, as they do with low-fat or calorie-restricted diets.

So, by eating enough fat and protein to go into “ketosis,” you can actually feel fuller and eat less food overall. Of course, this can help with weight loss.

Ketogenic diet for improved health

Some studies show other health benefits of the ketogenic diet.

As you can imagine, having very low levels of carbs can help reduce blood sugar and insulin issues. You probably know that insulin is a fat storing hormone.

One study showed improved blood triglycerides (fat) and cholesterol numbers. Others show lower blood sugar levels, and even up to 75% improvement in insulin sensitivity.

Several studies show reduced seizures in children who follow a ketogenic diet.

Changing your metabolism has widespread health effects. And this can be beneficial for some people.

How to do the ketogenic diet

Not everyone should go on a ketogenic diet. Make sure you speak with a trained healthcare practitioner before you try it. It can have side effects, including the infamous “keto flu.”

The ketogenic diet involves getting 60-75% of your calories from fat, 20-35% from protein, and just 5% from carbs. Many people find it quite restrictive and are unable to stay on it for a long time.

The foods to focus on for a ketogenic diet are meat, fatty fish, eggs, nuts, seeds, healthy oils, avocados, and low-carb vegetables (cucumber, celery, peppers, zucchini, leafy greens, etc.).

The main thing to avoid are foods that are high in carbs. These include sugary foods and desserts, grains, fruit, legumes, starchy vegetables and alcohol.

And because of the limits on fruit and starchy vegetables, many people on the ketogenic diet need to take supplements. This is because, in addition to their sugar and starch, fruits and starchy veggies are a great source of vitamins, minerals, and phytonutrients. So, if you’re cutting those foods out, you still need to give your body those nutrients. And often, it means needing supplements.

Is the keto diet actually healthy?

Besides the solid evidence that a ketogenic diet reduces seizures in children, sometimes as effectively as medication, questions have been raised about the possible benefits for other brain disorders such as Parkinson’s, Alzheimer’s, multiple sclerosis, sleep disorders, autism, and even brain cancer. So far, there are no human studies to support recommending ketosis to treat these conditions.

Weight loss is the primary reason a lot of people are going on ketogenic diet. Previous research shows good evidence of a faster weight loss with low carb diets compared to a more traditional low-fat diet, or even a Mediterranean diet. However, that difference in weight loss seems to disappear over time. It may promote quick weight loss, but that doesn’t necessarily mean it’s a healthy way to live.

A ketogenic diet also has been shown to improve blood sugar control for patients with type 2 diabetes, at least in the short term. There is even more controversy about cholesterol levels with this diet. However, there is no long-term research analyzing its effects over time on diabetes and high cholesterol.

A ketogenic diet could be an interesting alternative to treat certain conditions and may accelerate weight loss. But it is hard to follow, and it can be heavy on red meat and other fatty, processed, lack of fibre and salty foods that are notoriously unhealthy.

There’s no data about its long-term effects. Let’s remember that “yo-yo diets” that lead to rapid weight loss fluctuation are associated with increased mortality.

The huge risk I see to a keto diet is cutting out or reducing tremendously the foods that we know from decades of research have extensive health benefits. Some of the healthiest populations that we know consume these foods on a regular basis. We have enough research showing their benefits on potential risk reduction of cardiovascular disease, certain types of cancer, Type 2 diabetes and even weight management.

What’s the solution to a healthy diet that prevent or reverse deadly diseases and increase longevity?

Instead of trying the next popular diet that would last only a few weeks to months, try to improve your lifestyle change that is sustainable over the long term. A balanced, unprocessed diet, rich in different fruits and vegetables, lean meats, fish, whole grains, nuts, seeds, olive oil, and proper hydration seems to have the best evidence for a long, healthier, vibrant life. And don’t forget movement.

References:

https://www.health.harvard.edu/blog/ketogenic-diet-is-the-ultimate-low-carb-diet-good-for-you-2017072712089

http://www.precisionnutrition.com/ketogenic-diet

https://authoritynutrition.com/ketogenic-diet-101/

http://neurotrition.ca/blog/going-keto-what-science-saying-3-safe-ways-do-it

The post All About Ketogenic Diet 101 first appeared on Doing Everything Right… But Still Can’t Lose Weight After 40?.

The post All About Ketogenic Diet 101 appeared first on Doing Everything Right… But Still Can’t Lose Weight After 40?.