Is the Ketogenic Diet Beneficial to Your Health?

Healthful Vitality | 04/07/2019 | By Lindsey Arevalos, MS, MHA | Is the Ketogenic Diet Beneficial to Your Health?

Fad diets are extremely common this day and age with social media being the forefront of promotion. Fad diets are exactly what it sounds like a trend amongst the dieting community and in most cases the nation. While not all diets are considered fads, it is important to evaluate the scientific claimed background of the diet before you can say that is truly beneficial. Today, we’re going to talk about one diet that is among the top of the headlines both on the television and social media. Indeed, that is the ‘Keto Diet’ also known as the Ketogenic Diet. Therefore, let us examine the concern, is the ketogenic diet beneficial to your health?

What is the Keto Diet

The Keto diet is known for promoting a very-low-carbohydrate and high-fat diet. The diet recommends keeping carbohydrate intake between 20 to 50 grams per day with the optimum being 20 grams per day. The promotion of carbohydrate restriction in the diet is intended to result in the development of ketones. Ketones are produced when the body does not have enough insulin to turn glucose (also known as sugar) into energy. The body then turns your fat into ketones in the liver by a process known as ketogenesis. The ketones are then utilized as energy by the body.

Origin of Keto Diet

The Keto diet was originally used for treatment of patients with epilepsy in the 1920s. Indeed, in many cases it was effective by further preventing patients from needing medication. In addition to epilepsy other diseases are being investigated for their benefits of the diet. These investigations are including acne, neurological diseases (Alzheimer’s and Parkinson’s Disease), cancer and polycystic ovary syndrome (PCOS) (Brouns, 2018). While it sounds good that the body is using fat as a source of energy it can also be dangerous for individuals with certain illnesses such as type 1 diabetes for instance. In addition to the health factor, the diet promotes food high in fat, which also contains saturated fats. The major question is what are the long-term effects of the diet.

Claimed Health Benefits

Weight loss is the main benefit of the Keto diet, but there are also other proclaimed short-term benefits as well. The studies are limited in terms of those that investigate the long-term effects. Paoli (2014) explains the Keto diet has been found to have short- to medium-term benefits including the ability to fight obesity, hyperlipidemia, and cardiovascular disease factors.

The proposed scientific background on how the diet works is the reduction in appetite due to a higher satiety effect of proteins, reduction in lipogenesis (fat breakdown), greater metabolic efficiency in consuming fats, and increased metabolic costs of gluconeogenesis (breakdown of sugar/glucose). Breaking down into simpler terms, the diet is perceived to help control hunger and may improve fat metabolism, which therefore causes weight loss. Paoli (2014) further concludes the diet can be useful and beneficial with the close following of a physician.

Weight Loss and Carbohydrate Intake

The main promoted and most attractive benefit of the Keto diet is the weight loss factor of the diet, which is quick. The weight loss is mainly caused from the low-carbohydrate diet of less than 50 grams per day. Unlike other well-known diets such as the South Beach or the Atkins diet the Keto diet remains at 50 grams or less of carbohydrates per day while the others gradually increase the grams per day that can be consumed.

When comparing the carbohydrate restriction to the average daily consumption of about 225 grams per day there is a significant difference. The recommendation is to consume 50 to 150 grams of carbohydrates for weight loss where the Keto diet recommends remaining closer to 20 grams of carbohydrates per day. The continuous restriction of carbohydrates can possibly lead to other symptoms such as headaches, head fog, confusion or extreme fatigue. These are all issues that can interfere in your everyday life.

Type 2 Diabetes

As mentioned in the beginning, there are some diseases that benefit from the Keto diet such as Type 2 diabetes. The disease is characterized as the inability of the body to utilize insulin. Meaning, it is commonly a result of being overweight or obese. Brouns (2018) explains short-term effects of the Keto Diet have been found to be effective on those with type 2 diabetes. The diet promotes weight loss, insulin sensitivity, lower fluctuations in blood glucose and lower fasting blood glucose levels. These improvements to the individuals’ health directly correlate with reduced risks of cardiovascular disease. However, these are the short-term effects.

Key Takeaway

As with any diet, the sustainability of the diet long-term given the strict guidelines is unrealistic for most people. Fluctuations in weight where you are losing and gaining in a constant cycle can be more damaging than the diet itself. In addition to sustainability of the diet, there are potential side effects to consuming a restricted carbohydrate diet. These side effects include increased risk for kidney stones and osteoporosis. Also, increased blood levels of uric acid. The diet also poses potential risks for nutrient deficiencies including fiber, B vitamins and minerals including magnesium and zinc.

From the review of the Keto diet we went over today it is important to be followed by a physician while utilizing the Keto diet. There is currently no long-term study on the health effects of the Keto diet. This lack of long-term studies poses concern of the long-term effects of the diet. Without having evidence to back the efficacy of the diet it is even more important to be followed by a healthcare provider. The diet can be potentially dangerous to your health in the long run and even the short term for certain individuals.

Resources:

1. Brouns, F. (2018). Overweight and diabetes prevention: is a low-carbohydrate–high-fat diet recommendable?. European journal of nutrition, 57(4), 1301-1312.
2. Paoli, A. (2014). Ketogenic diet for obesity: friend or foe?. International journal of environmental research and public health, 11(2), 2092-2107.

(Related Article: Keto Diet for Type 2 Diabetes)