What’s The Keto Diet Everyone’s Talking About?

That’s right! It’s the low-carb, high-fat eating plan, known as the ketogenic or keto diet. However, it is important to know all the facts about this diet before starting it.

How Does The Ketogenic Diet Work?

A ketogenic diet consists of a very low consumption of carbohydrates and a very high consumption of fat. When you eat such a low amount of carbohydrates, your body needs something else to burn in order to produce energy. This is when the body will turn to the high fat intake as a source of energy. Breaking down this fat produces an acid known as ketones. The high amount of ketones in the body will promote a state of ketosis.

When following a ketogenic diet, you are only allowed 75 percent fat, 20 percent protein, and 5 percent carbohydrates. This leaves you with up to 50g of carbohydrates a per day, which is equivalent to about one cup of rolled oats or one cup of boiled rice.

The Risks Of A Keto Diet

The benefits of a ketogenic diet are sometimes over exaggerated when focusing on weight loss and increased lean mass. If this diet is strictly followed, one will see a difference in weight loss, however, this will only be short-term. A lot more research needs to be done to support long-term benefits and benefits for an individual who wishes to use the diet just to stay healthy.

This is not a very easy diet to follow as many food groups are removed from the diet and one is limited to a specific list of foods. A lot of fruits, vegetables, and dairy products are removed as well as most grains and all processed foods. This diet is most difficult to follow when having to cook for an entire household that is not on the diet or when attending social events.

The keto diet also leads to many side effects including constipation, headaches, nausea, and fatigue. Also, the diet restricts the intake of essential nutrients, fiber, and prebiotics.

Can I Start Using The Keto Diet?

It is clear that the keto diet is difficult to follow due to the limitations, strict diet plan, and the many side effects. Not to mention the fact that it will only be beneficial on a short-term base for persons who are trying to lose weight.

However, if you still wish to use the ketogenic diet, it is wise that you do so under the supervision and guidance of a registered dietitian. This is especially crucial for persons with diabetes or any other disease. The healthcare professional will ensure you receive the correct amount of fat, protein, and carbs per day. With this, they will also be able to monitor any serious problems that may occur, such as a nutrient deficiency.

Even though consuming a high amount of fat may allow you to feel fuller for longer, it is very important to remember that not all diets will work for everyone. Consider all the pros and cons of the ketogenic diet and sit with a professional who can help you through this process before taking drastic steps and changing your entire diet and eating plan.

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Erika Dawson, CNS, NTP

Erika is a highly experienced Certified Nutrition Specialist and Nutritional Therapy Practitioner. She graduated from Stony Brook University School of Medicine with a master's degree in nutrition as well as an undergraduate degree in nutrition science. Erika spends her days helping her clients achieve their best health with her holistic approach to nutrition. She guides them through menu preparation and recommends dietary changes as well as helping them through lifestyle changes and emotional support so they can be at their optimum health. She believes that every individual has their own specific nutritional needs and personally works to find the right changes for each client. With a specialty in low-carbohydrate nutrition, Erika finds that the ketogenic lifestyle works to bring about positive energy levels in many of her clients. She herself practices what she preaches by enjoying a high-fat, low-carb diet. In her free time, Erika loves kayaking, trail running and sailing.

Different Types of Keto Diets

What all of these types of the keto diet have in common is their goal to get your body into the natural metabolic state of ketosis so you can burn fat, instead of carbs, for energy.

Standard ketogenic diet (SKD)

Consuming a high-fat, moderate-protein and low-carb diet. The percentages of your daily diet should be about 75% fat, 20% protein and 5% carbs.

High-protein ketogenic diet

Similar to the SKD, but with added protein. The ratio is about 60% fat, 35% protein and 5% carbs.

Cyclical ketogenic diet (CKD)

Involves 5-6 days of the SKD followed by 1-2 days of refeeding days where the majority of calories come from carbohydrates.

Targeted ketogenic diet (TKD)

Eating carbohydrates around the times that you exercise. Meant for people who are regularly working out at a very high-intensity or for an extended period of time.