In recent years, the ketogenic diet has gained immense popularity.
It is a diet that is rich in fat, moderate in protein, and low in carbohydrates.
This diet plan forces the body to burn fats instead of carbohydrates for energy. Ketogenic diet goes against the commonly believed notion of low-fat diet and has been recommended as an effective way to lose weight quickly.
However, there are some health risks involved with the ketogenic diet that everyone should be aware of before starting the diet.
The history of the ketogenic diet can be traced back to the 1920s. The diet initially became popular among neurological experts as a way to treat epilepsy in children. It was found that while the ketogenic diet may not be a cure for epilepsy, it could help reduce the frequency of seizures in epilepsy patients. The diet helps suppress the brain’s activity resulting in fewer seizures in epileptic patients.
By the 1990s, the ketogenic diet became popular as a weight loss diet. Research reported that low carb diets could help in weight loss. Since then, the diet has become popular worldwide, especially among celebrities and people desiring rapid weight loss. The diet gained more popularity due to social media. People turned to platforms such as Instagram to share their success stories and weight loss transformations with the ketogenic diet.
However, there is still a lot of debate surrounding the long-term effects of the ketogenic diet. While some studies do show benefits from the diet, the risks of the diet can outweigh the benefits in certain circumstances.
The Science of Ketogenic Diet
The ketogenic diet is a high-fat, low-carbohydrate, and moderate protein diet. It is supposed to enable a person's body to burn fats rather than carbohydrates for energy. The diet works by restricting carbohydrates, which are the primary source of energy for most people. The body then enters a state of ketosis, where it starts utilizing fat as its primary source of energy.
Ketosis is a natural metabolic state where the body produces ketone bodies (water-soluble molecules produced by the liver) to transport energy from fat stores to the muscles. However, for the body to reach a state of ketosis, it must be deprived of glucose, which is produced by the breakdown of carbohydrates.
The ketogenic diet has two main variations- the standard ketogenic diet (SKD) and the cyclical ketogenic diet (CKD). SKD restricts carbohydrates to 20-50 grams per day and consists of moderate protein with high fat intake. In contrast, the CKD consists of intermittent cycles of low-carb and high-carb days.
The diet involves a significant shift in the macronutrient composition of food. To sustain a ketogenic state, individuals are required to increase their fat intake to 70-80 percent of their daily calorie intake. Protein intake should be around 20-25 percent, and carbohydrate intake should be around 5-10 percent.
The ketogenic diet does have some proven benefits. It has been shown to succeed in reducing the frequency of seizures in children diagnosed with epilepsy and aiding with weight loss, particularly in the short-term. Furthermore, it’s been proven that this type of diet may also have some mood-stabilizing effects.
However, there are also risks associated with the ketogenic diet, which some experts believe may outweigh the benefits.
The Risks of the Keto Diet
One significant risk of the ketogenic diet is an increased risk of developing vitamin deficiencies. Since the ketogenic diet involves cutting out the majority of fruits and vegetables, which are critical sources of vitamins, it could potentially lead to deficiencies of essential vitamins such as vitamins C, E, K, and A. These vitamins are present in fruits and vegetables and play a significant role in maintaining proper immune function.
Another significant risk of the ketogenic diet is the potential to damage the liver. When a person follows the ketogenic diet for an extended period, the liver is forced to increase its production of ketones. This sudden increase in ketone production can lead to an excessive buildup of ketones in the liver, posing a risk to your liver’s health.
The consumption of saturated fat is also typically much greater on a ketogenic diet than on a traditional, balanced diet. The consumption of these fats can cause an increase in cholesterol levels which, over time, could cause a higher risk of heart disease.
If followed incorrectly, the ketogenic diet could also lead to a number of other health issues, including digestive problems, muscle loss, and a weakened immune system.
For instance, by consuming a high-fat diet, a keto diet could increase a person's risk for heart disease, cardiovascular disease, arterial disease, and even some cancers. And according to recent research, following a ketogenic can harm the microbiome, the community of bacteria that lives in our gut and plays a significant role in overall good health.
In conclusion, it is important to be aware of the risks and possible negative effects of the ketogenic diet before starting it. While the diet can be effective in treating epilepsy and weight loss, the long-term effects of following the diet are still unknown. A balanced diet that includes plenty of fruits, vegetables, and whole grains is recommended for overall good health, and must not be ignored.
