What is Keto?
Ketogenic diet, or high fat diet, is a way of eating that consists of up to 80% of your total daily calories coming from fat. The key to this diet is to put your body into a state called “ketosis.” Ketosis is the result of depleted carbohydrates/glucose in the body; therefore, fat is broken down to be used as energy which also produces ketones. Now, ketones are acids which can be harmful for the body if accumulated in a large amount. The high fat diet has been a thing since about 1972 when Dr. Atkins introduced his “New Diet Revolution,” stating, “Too many carbs raised sugar levels in the blood, which prompted the release of insulin, a hormone which increases the body's capacity for storing that sugar in the tissues as fat.” Now this concept sounds extremely beneficial for optimal health in that it can help a person drop weight dramatically. However, it may not be all that beneficial for long term health.
Problems with a High-Fat Diet
- Acidic Ketone bodies: Depleting the body’s primary source of energy, carbohydrates, to switch to tap into fat cells, raises a few problems. When fat is called on for energy, ketones are produced. Ketones are acidic compounds and may not be harmful at first, but if accumulated, can put the body into ketoacidosis, which can then change the electrolyte balance in the blood, leading to extreme abdominal pain, reduced kidney function, and extreme fatigue. Those with Type I diabetes, should most definitely stray away from the ketogenic diet.
- Cardiovascular Health: According to the American Heart Association, choosing the types of fats means everything. The AHA suggests limiting the amount of saturated fats (solid at room temperature) consumed, completely cut out trans-fat, but to consume more unsaturated fat (liquid at room temperature). The problem with the ketogenic diet is that it promotes the consumption of meat, especially red meat, which is high in saturated fat. Other sources of saturated fat promoted in this type of diet include eggs, dairy, coconut oil, pork, duck fat, and lard. Saturated fat has been linked to atherosclerosis, which is a condition where plaque builds up in the arteries, leading to heart attacks, strokes, and aneurysms.
- Inconsistency: it takes about 3-4 days for the body to reach ketosis. Once in ketosis, the high fat diet must be followed strictly. Factors that affect ketosis include alcohol consumption, high-carbohydrate meals, and even consuming too much protein could bring your body out of ketosis. So once your body is in ketosis, you must stick with it strictly to maintain results. There is no margin for error here.
- Nutrient deficiency: limiting vegetables, fruits, and grains reduces the amount of nutrients in the body such as essential vitamins and minerals which are important for immune function, protein formation, blood formation, and so much more. Since the foods that are high in these types of nutrients are also higher in carbohydrates, they are limited or even cut out in the ketogenic diet.
- Liver Problems: the liver’s main function is to filter the blood and regulate everything coming in through the blood. If the liver’s function is already reduced from a pre-existing condition, the ketogenic diet will put even more stress on the liver.
- Kidney Issues: The kidney’s main function is to metabolize protein and when there is a dramatic increase in protein and fat consumption, it could overload the kidneys and reduce their function.
- Limited Brain function: the brain needs 130 grams of carbohydrates each day to function. When that is compensated by drastically reducing carbohydrates to less than 40 grams per day, slowed brain function, irritability, and confusion may follow.
- Decreased bowel function: the digestive system needs fiber for optimal regulation and since the ketogenic diet reduces the amount of fiber daily, constipation may ensue.
If you are considering or are currently trying the ketogenic diet, please refer to your physician in case you have any underlying health conditions such as diabetes, anything problems related to the kidneys and liver, or any heart conditions. Having a major change in your diet should be monitored closely because the food that we eat affects everything!
What is the best type of diet then?
- Eating a well-balanced diet with a variety of foods will keep you healthy long term. A diet consisting of 40% carbohydrates, 30% protein, and 40% fat of your total daily caloric intake is recommended for overall health. Lots of vegetables, fruits, nuts & seeds, and limited meat intake has proven to reduce the risk of heart disease, diabetes, stroke, and even cancer. As the founder of medicine, Hippocrates once said, “Let food be thy medicine and medicine be thy food.” For a well-balanced diet to improve overall health, improve workout performance, and reduce the risk of many diseases, check out the Mediterranean Diet/lifestyle!
Written by: Matt Schreder, Health and Welllness Director for the Tri City YMCA.