<p>The keto diet seems like one of those trendy modern fads that popped up through social media, but it’s actually a lot older. It was originally developed in the 1920s as a treatment for epilepsy, and it has since evolved into a lifestyle choice for people trying to improve their overall health and wellbeing.</p> <h2>Crouching fat, hidden carb</h2> <p>The ketogenic diet (“keto”) is a high-fat, moderate-protein, and low-carb diet. The main idea is to induce a metabolic state known as ketosis, where the body shifts from using glucose as its fuel source to burning fat for energy. </p> <p>Recent research has indicated potential benefits including a reduced risk of diseases like type 2 diabetes, hyperlipidemia, heart disease, and cancer.</p> <h3>History of keto</h3> <p>Keto traces its roots to a man called Russell Wilder, who first used the diet to treat epilepsy in 1921 and coined the term "ketogenic diet." Wilder noticed that the keto diet reduced the frequency and intensity of seizures in a subset of his patients, and for almost a decade the diet was considered a therapeutic option for epilepsy in kids until the advent of antiepileptic drugs.</p> <h3>What’s going on under the hood?</h3> <p>Normally, when you eat carbs, they’re broken down into glucose, which is then used as the body’s primary source of energy. By dramatically restricting carb intake, as per the way of keto, your body’s glycogen stores get emptied, and blood sugar decreases. </p> <p>As a response to this, the liver produces molecules called ketones from fatty acids that can cross the blood-brain barrier and provide an alternative energy source. Ketones can be effectively used as an energy source by vital organs like the heart, muscles, and kidneys.</p> <figure><img alt="Ketosis | Source: TheVisualMD" class="img-responsive img-fluid mx-auto d-block" src="https://cdn.storymd.com/optimized/XdbQEPu0oB/thumbnail.jpg" /> <figcaption>Ketosis. <em>Source: TheVisualMD</em></figcaption> </figure> <h3>Macronutrient distribution of keto</h3> <p>The split up of macronutrients in a keto diet is approximately as follows:</p> <ul> <li>55% to 65% fat</li> <li>30% to 35% protein</li> <li>5% to 10% carbohydrates</li> </ul> <p>For instance, if you were on a 2,000-calorie-per-day diet, your carb allowance would be around 20g to 50g daily.</p> <figure><img alt="Ketogenic Diet Infographic for Ketosis | Source: MyKetoKitchen/Flickr" class="img-responsive img-fluid mx-auto d-block" height="530" src="https://cdn.storymd.com/optimized/PApODGcvq5/original.jpg" width="820" /> <figcaption>Ketogenic Diet Infographic. <em>Source: MyKetoKitchen/Flickr</em></figcaption> </figure> <h3>Achieving an enlightened state of ketosis</h3> <p>Eating between 20 and 50 grams of carbs a day should bring about ketosis within 2–4 days. The time it takes to achieve this state depends on several factors including age, your intake of carbs, fat, and protein, exercise level, metabolism, sleep, and stress.</p> <p>Eating a high-carb diet ahead of starting keto may make it take longer to achieve ketosis since your body needs to exhaust its stores of glucose first.</p> <h3>Popularity of keto</h3> <p>The keto diet has attracted over 2.4 million unique searches and was the most Googled diet in the US in 2020. The keto food industry has blown up into a multi-billion-dollar entity, and the diet is regularly discussed in pop culture by celebrities, health magazines, and documentaries.</p> <h2>Benefits of the keto diet</h2> <h3>Weight loss</h3> <p>Nothing makes us fail to stick to a diet quite like hunger, but keto has an advantage in that low-carb diets have been shown to reduce appetite. Papers exploring low-carb, high-fat and protein diets have shown that participants ended up consuming fewer calories overall.</p> <p>Keto seems like a no-brainer for people looking to lose weight, therefore. Through this diet, the body becomes more efficient at burning fat for energy, which may accelerate weight loss.</p> <figure><img alt="Low Carb - Burned for Fuel | Source: TheVisualMD" class="img-responsive img-fluid mx-auto d-block" src="https://cdn.storymd.com/optimized/OoYQawCMoG/thumbnail.png" /> <figcaption>Low Carb - Burned for Fuel. <em>Source: TheVisualMD</em></figcaption> </figure> <h3>Improved blood sugar</h3> <p>Research suggests that low-carb diets like keto can help to regulate blood sugar levels and improve insulin sensitivity. That’s good news for people with type 2 diabetes or prediabetes.</p> <p>In research comparing keto with the Mediterranean diet, this eating plan performed well in terms of improving glucose control and reducing body weight. Despite the lower blood sugar levels, the decrease in Hb1A1c levels was modest, however.</p> <h3>Possibly lowers the risk of heart disease</h3> <p>A systematic review published in the <em>American Journal of Clinical Nutrition</em> in 2019 reported that keto can lower markers of inflammation, which is linked to a decreased risk of heart disease. A separate 2020 study demonstrated that a keto-style diet could reduce low-density lipoprotein cholesterol levels, which is a significant risk factor for heart disease. </p> <h3>Energy booster</h3> <p>Ketosis has been shown to possibly boost focus and energy. The keto diet provides the energy your body needs in a manner that tempers inflammation, and research suggests that the brain may work more efficiently on ketones rather than glucose.</p> <h3>Treating medical conditions</h3> <p>Besides improving metabolic health and weight loss, keto may also benefit several medical conditions. There has been research showing promise in applying it against epilepsy, Alzheimer's disease, Parkinson's disease, and certain types of cancer.</p> <h2>Side effects of keto</h2> <p>While keto has its benefits, it's essential to consider the drawbacks as well:</p> <h3>Nutrient deficiencies</h3> <p>Extreme cuts in carbs can inadvertently lead to deficiencies in essential nutrients. This is a key complaint against keto versus something like the Mediterranean diet, which wins in terms of fiber content. Important vitamins and minerals may also be lacking in keto diets if not properly planned for.</p> <h3>Keto flu</h3> <p>Some people experience flu-like symptoms after going on the keto diet (fatigue, headache, nausea, etc.). This is called the “keto flu”, and it typically resolves within a few days to a week as the body adjusts to using ketones as fuel.</p> <h3>Sustainability</h3> <p>Keto’s weight loss in the short term is impressive, but its demanding nature means it’s hard for people to stick with it long-term. If not in terms of food choices, there can be negative social effects by constantly turning down offerings or get-togethers.</p> <h3>Adverse effects</h3> <p>Some unpleasant side effects can come about with keto like constipation, bad breath (known as “keto breath”), and increased cholesterol. However, this is far from universal and varies from person to person.</p> <h2>How do I get started with keto?</h2> <p>Implementing a keto diet requires a major shift toward fat and protein sources, so make sure to choose healthy fats like avocados, nuts, seeds, olive oil, and fatty fish.</p> <figure><img alt="Good Fats: Unsaturated and Omega-3 | Source: TheVisualMD" class="img-responsive" src="https://cdn.storymd.com/optimized/Rdaj8wuXql/thumbnail.jpg" /> <figcaption>Good Fats: Unsaturated and Omega-3. <em>Source: TheVisualMD</em></figcaption> </figure> <p>For the carbs you do consume (under 50g, remember?), you should preferably get them from non-starchy vegetables and a modest amount of low-carb fruits. Remember to stay hydrated, especially at the start of the process, as dehydration is a common complication.</p> <p>Above all, make sure to pay attention to your body and how it responds to this big change.</p> <h2>More on the Ketogenic Diet</h2><ul><li><a href="https://soulivity.storymd.com/journal/xjnpz8ktrm-ketogenic-diet" target="_blank">Ketogenic Diet (Keto)</a></li><li><a href="https://soulivity.storymd.com/journal/we8zdnqf5w-wellness-and-nutrition-optimal-eating" target="_blank">Wellness and Nutrition: Optimal Eating</a></li><li><a href="https://soulivity.storymd.com/journal/m78oe8a0pj-wellness-and-the-science-of-fat" target="_blank">The Science of How Fat Works in Your Body</a></li></ul>