Exploring the Health Wonders of a High-Fat, Low-Carb Ketogenic Diet

What is a Ketogenic Diet?

A ketogenic, or “keto” diet for short, is a type of low-carb, high-fat diet that is designed to encourage the body to enter a state of “ketosis”. Ketosis is a metabolic state in which the body uses ketones—molecules produced from the breakdown of fats—as its main source of energy rather than relying on glucose from carbohydrates.  

Ways to do a Low- Carb Ketogenic Diet

Its roots trace back to the 1920s when it was initially developed as a therapeutic tool for managing epilepsy. Over the years, its uses have adapted and evolved, reaching beyond neurological disorders to encompass weight management, metabolic health, and more.

Following the standard ketogenic diet involves specific dietary guidelines:

1. Limit Carbohydrates: Keep your carbohydrate intake low, typically around 20–50 grams per day. This means avoiding high-carb foods like bread, pasta, rice, grains, sugary foods, and most fruits (as they contain natural sugars).

2. Increase Healthy Fats: Focus on consuming healthy fats to replace the lost carbs. Avocados, nuts, seeds, olives, coconut, and wild-caught, cold-water fatty fish are excellent sources of healthy fats.

3. Moderate Protein Intake: Consume a moderate amount of protein. Excessive protein intake can hinder ketosis since the body can convert excess protein into glucose. Good sources of protein include dark leafy greens and seeds like hemp.

4. Stay Hydrated: Drink plenty of water. Ketosis can cause dehydration due to increased water excretion, so it's important to stay hydrated.

5. Incorporate Low-Carb Vegetables: Non-starchy, low carb veggies like leafy greens, broccoli, cauliflower, zucchini, and bell peppers are low in carbs and high in nutrients. They can be included in your meals.

6. Plan Your Meals: Create meal plans that focus on high-fat, low-carb foods with plenty of leafy greens and nuts and seeds. This can help you feel satiated, so it is easier to stick to the diet while ensuring you're getting the necessary nutrients.

7. Watch for Hidden Carbs: Some foods may contain hidden carbs. Always read labels and be cautious of sauces, dressings, and processed foods that might have added sugars or starches.

8. Track Your Macros: Some people track their macronutrient intake (fat, protein, carbs) using apps or tools to ensure they're maintaining the desired ratios for ketosis. Some people keep all carbs below 50, while some prefer to keep net carbs under 50 to make sure they are still getting plenty of fiber.

9. Exercise: While not directly related to diet, exercise can complement the ketogenic diet by enhancing ketosis and overall health.

10. Be patient. It might take some time for your body to adapt to burning fat for fuel instead of carbs. Some people might experience the “keto flu” during the initial phase, which can include symptoms like fatigue, headaches, and irritability. These symptoms are temporary and typically subside after a few days.

Who Can Follow Ketogenic Diets?

Historically speaking, a ketogenic diet was used for individuals with epilepsy as an approach to better manage it and also for children who did not respond well to traditional treatments. Besides epilepsy, there is also ongoing research exploring the potential benefit of keto diets for those with Alzheimer’s and Parkinson’s disease.

Aside from those with neurological problems, research suggests that ketogenic diets can help improve insulin sensitivity and blood sugar control for those with type 2 diabetes. People with metabolic syndromes such as high blood pressure and abnormal cholesterol can also use the diet to improve their health.

Athletes and fitness enthusiasts explore the ketogenic diet for improved endurance, fat utilization during exercise, and of course, to lose weight. Lately, it has also been popularized by those seeking weight loss due to its potential to cut fat. 

It’s important to note that a keto diet may not be for everyone. There is no one-size-fits-all, but it does have great benefits for many people. Most physicians may only be familiar with meat-heavy keto diets which can have too much protein. Be sure to follow a keto diet that includes many dark, leafy greens, so you ensure a high intake of minerals and fiber.

Benefits of a Keto Diet

Here are some of the key advantages associated with a standard ketogenic diet:

Weight loss is the primary reason many individuals adopt a ketogenic diet. By reducing carbohydrate intake, the body shifts into a state of ketosis, where it burns stored fat for energy. The diet also increases satiety, leading to increased feelings of fullness and making it easier to control calorie intake. 

The diet can enhance insulin sensitivity and therefore improve metabolic health since it helps regulate blood sugar levels. This is particularly beneficial for individuals with insulin resistance or type 2 diabetes. 

For those with active lifestyles, the diet increases endurance since the body adapts to using fat for energy. It also helps stabilize energy levels, avoiding energy spikes and crashes associated with carbohydrate consumption. 

One notable benefit is the enhancement of mental clarity. The brain's adept utilization of ketones as an energy source leads to improved cognitive function, heightened mental clarity, and increased focus.

 Additionally, adopting a ketogenic lifestyle may contribute to reduced inflammation, offering potential relief for those with inflammatory conditions, as suggested by certain studies. Another positive impact involves the improvement of the blood lipid profile.

The ketogenic diet has been linked to increased levels of high-density lipoprotein (HDL, or “good” cholesterol) and a reduction in triglycerides.

Beyond these cardiovascular benefits, the diet has a longstanding history in epilepsy management, particularly in cases where conventional medication proves ineffective, especially in children. Moreover, research hints at the diet's potential role in blood pressure control, potentially promoting cardiovascular health. 

Some studies even explore the ketogenic diet's potential benefits in cancer treatment by disrupting cancer cells' preferred energy source, glucose. Further advantages include increased fat oxidation, supporting fat loss while preserving lean muscle mass, and improvements in skin conditions like acne, possibly attributed to reduced inflammation and stabilized blood sugar levels.

Risks Associated with the Keto Diet

While keto offers potential benefits, it's crucial to be mindful of the associated risks.

Due to the restrictive nature of the diet, it may lead to nutrient deficiencies. Some people may also experience what is called “Keto Flu,” which is when the body adjusts to ketosis. Some symptoms include fatigue, headaches, and irritability. 

The reduction of carbohydrates can lead to an electrolyte imbalance, which may affect muscle function and overall well-being. Since the high fat low carbohydrate diet, or keto diet, lowers fiber found in many carbohydrate-rich foods, some individuals may experience changes in bowel habits or digestive discomfort.

In-Depth on Ketogenic Diet Risks

Many health claims about the ketogenic diet may be found when you search for “keto diet” online. However, it's critical to understand the potential health effects of this strategy before attempting it. Specifically, you should be aware of any possible risks associated with the ketogenic diet.

Nutrient Deficiencies

When following a ketogenic diet, there's a risk of not getting enough essential nutrients due to the restrictive nature of the diet. Cutting out certain food groups, especially fruits, whole grains, legumes, and some vegetables, may lead to deficiencies in vitamins, minerals, and fiber. Without careful planning, individuals may miss out on key nutrients important for overall health and well-being.

Keto Flu and Initial Side Effects

During the initial phase of adopting the ketogenic diet, some people experience what is commonly known as the “keto flu.” This period might involve symptoms such as fatigue, headaches, dizziness, irritability, and nausea as the body adjusts to the drastic reduction in carbohydrates. While temporary, these side effects can be uncomfortable.

Potential Impact on Heart Health

The traditional keto diet often involves a higher intake of saturated fats, primarily from sources like red meat, butter, and cheese. This high saturated fat intake can potentially raise cholesterol levels in some individuals, which could have implications for heart health. It is better to choose foods that are higher in healthy fats like nuts and seeds and avocados which also provide fiber, vitamins, and minerals.

Digestive Issues

Due to the high fat foods on a very low carbohydrate diet and potentially inadequate intake of fiber, some individuals may experience digestive issues such as constipation. Low-fiber, low-carbohydrate foods can impact regular bowel movements, leading to discomfort.

Difficulty Sustaining Long-Term

Many people find it challenging to sustain the strict restrictions of the keto diet over the long term. The diet's limitations on certain foods, social implications, and difficulty in maintaining ketosis can lead to frustration and eventual discontinuation of a very low-carb, high-fat diet. Weight regain often occurs once individuals return to a more conventional eating pattern.

Potential Adverse Effects

In certain cases, the traditional, meat and dairy-heavy keto diet might lead to adverse effects such as kidney stones due to increased excretion of calcium in the urine. Additionally, some individuals might experience a temporary increase in bad breath, often referred to as “keto breath,” as a result of the body's production of ketones. In rare cases, particularly for individuals with type 1 diabetes, there's a risk of developing a serious condition called ketoacidosis.

Why Consider A Green Keto Diet

A green keto diet is a great choice if you are looking for a holistic approach to your health and well-being. The numerous benefits associated with this high green, low-carbohydrate, high-fat diet, include weight loss, improved metabolic markers, and enhanced mental clarity, make it a compelling option for many clients. 

While individual responses may vary, the evidence supporting the positive impact of the green ketogenic diet suggests that clients looking for a science-backed, personalized approach to health should seriously consider incorporating it into their wellness journey.

For Further Information

If you want to read up even more on the keto diet, make sure you check out my blog about Dangers of Keto Diet Myths and Mistakes. If you’re interested in learning about insulin, make sure you listen to my podcast episode about Insulin A Double-Edged Sword.