The Ketogenic or Keto diet as most of you will have seen it has been popping up everywhere on the internet. You may also have heard of it as the Atkins or the Stillman diet which are pretty similar styles of diets. But is it truly a beneficial dietary choice?
Dating back to the 1920s, it was originally developed as a treatment for childhood epilepsy. What is so special about this diet is the extremely low carbohydrate intake. Traditionally, a balanced diet comprises 50% carbohydrates, 15-20% protein, and 30-35% fats. Carbohydrates and fats can be stored as energy, unlike protein. However, in the keto diet, carbs are drastically reduced to 5-10%, replaced by fats at 70-75% of calorie intake. This dramatic shift impacts the body, especially the brain and central nervous system, which rely on glucose for fuel. While fat breakdown can provide an alternative energy source, it’s not as efficient. The thing is once you consume more than 5-10% even by little carbs they take over as fuel once again. A benefit of this diet is reduced need for insulin, favouring fat burning over storage. However, many people experience nausea during this metabolic transition, which can hinder weight loss by suppressing appetite. It’s essential to note that excessive fat consumption, especially saturated fats from sources like meat, poses health risks. Not to mention that such a diet is not healthy nor sustainable. Elevated LDL (bad) cholesterol levels may increase cardiovascular disease risk as well.
In conclusion, while I don’t advocate for the keto diet, reducing empty carb calories from sources like sugar and refined flour is advisable. Focus on whole grains, legumes, fruits, and vegetables for a balanced, sustainable approach to healthy eating.
