In today’s health-conscious world, the ketogenic diet has emerged as a popular choice for those looking to improve their overall well-being. This article delves into the benefits of the ketogenic diet, how it works, and tips for incorporating it into your lifestyle.

What is the ketogenic diet?^1,2

The ketogenic diet is a high-fat, low-carbohydrate diet that shifts the body’s metabolism from relying on glucose for energy to using ketones, which are produced from fat. This metabolic state is known as ketosis.

Benefits of the ketogenic diet

The ketogenic diet offers numerous advantages:

	Weight loss and appetite control Promotes significant weight loss by burning fat for fuel. High-fat foods are more satiating, reducing overall calorie intake and preventing overeating.
	Improved blood sugar control Stabilises blood sugar levels and reduces insulin resistance. Can lead to better glycaemic control and reduce the need for medication in individuals with type 2 diabetes.
	Enhanced mental clarity and focus Provides a steady supply of ketones to the brain, offering a consistent energy source. Results in fewer energy crashes and better cognitive function.
	Increased energy and endurance Enhances physical performance, particularly in endurance activities. Reduces inflammation and oxidative stress, supporting faster recovery and improved performance.
	Potential therapeutic benefits Used to manage epilepsy, especially in children unresponsive to conventional treatments. Shows promise for other neurological conditions like Alzheimer’s and Parkinson’s diseases.

How does the ketogenic diet work?

The ketogenic diet works by drastically reducing carbohydrate intake and increasing fat consumption. This shift forces the body to enter a state of ketosis, where it burns fat for energy instead of glucose. The diet typically includes:

• High-fat foods: Avocados, nuts, seeds, and oils.
• Moderate protein: Meat, fish, and eggs.
• Low-carbohydrate vegetables: Leafy greens, broccoli, and cauliflower.

Precautions when following a ketogenic diet

While the ketogenic diet can offer various health benefits, it’s important to take certain precautions to ensure it’s safe and effective for you:

• Consult a healthcare professional: Before starting the ketogenic diet, consult with a healthcare provider, especially if you have underlying health conditions such as diabetes, heart disease, or kidney issues.
• Monitor nutrient intake: Ensure you’re getting a balanced intake of essential nutrients. The diet’s restrictions can sometimes lead to deficiencies in vitamins and minerals like magnesium, potassium, and B vitamins.
• Stay hydrated: The ketogenic diet can lead to increased water loss, so it’s crucial to drink plenty of fluids and maintain electrolyte balance to prevent dehydration and related symptoms like dizziness and fatigue.
• Gradual transition: Transitioning to ketosis can cause temporary side effects known as the “keto flu,” including headaches, nausea, and irritability. Gradually reducing carbohydrate intake can help mitigate these symptoms.
• Regular monitoring: Regularly monitor your blood levels of ketones and glucose, especially if you have diabetes or other metabolic conditions, to ensure your body is responding well to the diet.
• Avoid processed foods: Focus on whole, unprocessed foods to maximise the diet’s benefits and avoid potential health risks associated with processed keto-friendly products.
• Listen to your body: Pay attention to how your body responds to the diet. If you experience persistent adverse effects, consider adjusting your dietary approach or consulting a healthcare professional for guidance.

Advisory for those intending to follow a ketogenic diet³

A ketogenic diet is associated with numerous risks which you should be aware of:

• LDL cholesterol: The high saturated fat has been associated with an increase in “bad” LDL cholesterol which is linked to heart disease.
• Nutrient deficiency: A lack of vegetables, fruits and grains may lead to deficiencies in micronutrients.
• Liver problems: Due to the large amount of fat to metabolise, it may exacerbate existing liver conditions.
• Kidney problems: The kidney may be overloaded as they help metabolise protein. This can increase the risk of kidney stones.
• Constipation: The keto diet is low in fibrous foods like grains and legumes.
• Fuzzy thinking and mood swings: Low-carb diets may cause confusion and irritability.

References

1. What Is the Keto Diet and Should You Try It? Cleveland Clinic. Available at: https://health.clevelandclinic.org/what-is-the-keto-diet-and-should-you-try-it.
2. Dowis K, Banga S. The Potential Health Benefits of the Ketogenic Diet: A Narrative Review. Nutrients. 2021;13(5):1654.
3. Should you try the keto diet? Harvard Medical School. Available at: https://www.health.harvard.edu/staying-healthy/should-you-try-the-keto-diet.