The ketogenic diet, better known as the keto diet, involves consuming very low amounts of carbohydrates and focusing on foods high in fats, such as butter, oil, fatty meats, as well as nuts, seeds and avocado. The diet recommends eliminating foods such as bread, oats, potatoes and most fruits.
Keto is not new. In fact, it has been around since the 1920s and was originally recommended when it was proved to reduce seizures in children. It became popular when anecdotal evidence that burning fat by reducing carbs resulted in weight loss and suppressed appetite.
“The keto diet contains moderate amounts of protein, mostly from fatty foods such as fatty meats,” says Dr Conor Kerley, founder and chief science officer at Phytaphix (a nutrition and supplement company). “The human body normally uses glucose (blood sugar) as an energy source to fuel our everyday movements. But in the keto diet all carbohydrates are strictly limited, usually to less than 50g total daily.”
A typical diet contains on average 250g of carbohydrates. With the reduced amount of carbs in the keto diet, a metabolic state called ketosis is induced. Dr Kerley explains that this is when the body relies on ketone bodies derived from fat as its primary energy source instead of glucose from carbohydrates. “It is worth noting that even a small amount of carbohydrate can prevent ketosis and therefore even a diet very high in fat, but containing a small amount of carbohydrate, could prevent ketosis,” he explains, further emphasising that ketosis seems to have several benefits, for example decreasing appetite and leading to weight loss, improving blood sugar control owing to decreased carbohydrate intake and improving brain function.
Victoria Beckham in Dublin: ‘I got married here a long, long time ago so it’s always great to come back’
Regretting working outside the home: ‘We’re told to parent like we don’t work. And work like we don’t parent’
Three new Michelin stars for Galway, Laois and Kildare restaurants show trend for great food outside Dublin
The keto diet sounds appetising considering it centres on burning fats by eating high-fat foods that people enjoy, such as red meat and fatty fish, all while losing weight.
But, as with all diets, there are risks.
The keto diet can be difficult to sustain because of the stringent food restrictions. “Imagine never having a doughnut again, or crisps, bread, or even beer,” says Dr Kerley. But the concerns and risks are more adverse than simple maintenance. The keto diet comes with the potential for calorie depletion and nutrient deficiencies, and the high-fat nature of the diet can have negative effects on the heart.
“One major risk of the keto diet is the high intake of fat, especially saturated fat, which can lead to increased cholesterol levels, particularly LDL [low-density lipoprotein] or bad cholesterol,” says Dr Kerley. “In fact, research studies have reported large increases in cholesterol after only a few weeks on the keto diet in both adults and children.”
Dr Kerley also notes that the keto diet limits many foods with well-known health benefits such as wholegrains, legumes, vegetables and fruits. “These foods are known to provide many important nutrients and be associated with improved health and decrease risk of many diseases,” he says. “Cutting these foods out may not be such a good idea. Indeed, a supplemented keto diet can increase risk of nutrient deficiency such as folate, vitamin C and minerals [such as] magnesium and potassium.”
Furthermore, new research suggests that the Keto diet could put people at risk of heart disease, type 2 diabetes, irritable bowel syndrome and stroke. Researchers from the University of Bath found the keto diet increased cholesterol, reduced good gut bacteria, and reduced the body’s ability to tolerate sugars, shifting the body’s energy source from glucose to fats. The researchers noted that while the diet is effective for fat loss, the varied metabolic and microbiome effects may not suit everyone. Additionally, the study uncovered that if sustained over years, long-term health implications such as increased risk of heart disease and stroke could occur. An additional byproduct of long-term management of the keto diet includes the body’s reduced ability to handle carbs.
Considering the keto diet has the potential for serious complicated risks with a possibility of food obsessions occurring due to the necessity to micromanage a person’s diet, is it worth it?
“There is no doubt that the keto diet has a major influence on the body,” says Dr Kerley. “Whether these influences are all beneficial is questionable. If someone would like to try the keto diet, some tips would be to include nuts, seeds, and avocado as opposed to butter, cream and fatty meats.”
He also recommends including some lower carbohydrate fruits such as berries and vegetables such as broccoli.
Changing dietary habits can be difficult and maintaining new routines even harder. “Most people go on a diet, lose weight, but then go off the diet and gain weight,” says Dr Kerley who also recognises that a person’s understanding and perception of food may be obscured. “Sometimes, people tend to think of foods rich in carbohydrates as fattening and unhealthy,” he says. “Some high carbohydrate foods such as jellies and white bread are not health foods, other carbohydrate rich foods such as wholewheat pasta and oats are not fattening and provide many healthful nutrients such as fibre, magnesium, B vitamins and much more.”
Dr Kerley says that high fat foods were demonised for many years. “Some high fat foods such as fast-food fries and burgers as well as chocolate are not health foods but other high fat foods such as nuts, seeds, olive and avocados provide many healthful nutrients such as unsaturated fats, fibre, vitamin E, magnesium and much more.”
One of the draws to the keto diet is the state of ketosis that delivers fat-burning effects. Dr Kerley suggests that a small amount of ketosis can be induced through fasting. “One simple way to improve health and induce a small amount of ketosis is to fast from the evening meal. In other words, have your last meal around 6pm and then nothing else to eat, no biscuits in front of the TV and no midnight snacks. This type of approach is often referred to as time-restricted eating and means that someone eating dinner at 6pm and breakfast at 9am can be ‘fasting’ for 15 hours daily.”
Before committing to a new eating plan, it is recommended to seek professional guidance and advice to weigh up the pros and cons and organise a management plan. Make small changes that align with your health goals and, remember, eating patterns do not necessarily mean giving up the foods you enjoy.
