Introduction
Ketogenic diet (keto): A low-carb, high-fat, moderate-protein diet that involves a
reduction the carbohydrate intake (to less than 50 grams per day), and replacing it with
fat and protein. This reduction in carbs, according to experts, puts the body into a
metabolic state called ketosis. That is because most of the foods rich in essential
nutrients are sources of carbohydrates. These include fruits, vegetables, whole grains,
milk.
Carbohydrates are the main source of energy. When no sufficient carbohydrates are
available, the body will start to breakdown fat into ketones. Whereupon, fat will serve
function as the main source of energy, from which the heart, the kidneys, and the rest of
the muscles, shall derive the energy necessary for their functioning. Besides, ketones
will function as an alternative source of energy for the brain—which is why this diet is
called “ketogenic” in the first place.
Standard ketogenic diet (SKD): It is a very low-carb, high-fat, moderate-protein diet; at
a daily macronutrient ratio of 70%fat, 20% protein, and 10% carbs.
Cyclical keto diet (CKD): This diet involves increasing carbohydrates at certain times.
For example, one can follow keto for five days, and enjoy a more balanced diet, with
higher carbohydrate intake, for two days.
High-protein keto diet (HPKD): HPKD involves increasing the protein intake, and
adjusting the macronutrient ration to: 35%protein, 60% fat, and 5% carb.
Advantages and disadvantages of the ketogenic diet:
Advantages:
Starting in 1924 as a treatment for epilepsy, the keto diet was subsequently associated
with other advantages, including: fast weight-loss, control of type2 diabetes, lowering
the level of glycated hemoglobin, reducing the dose of sugar-lowering medications, and
lowering the level of triglycerides in the blood.
Disadvantages:
Keto is not recommended for individuals with any of the following medical conditions:
Pancreatitis Liver diseases ,Thyroid disorders , Eating disorders, or a history of eating
disorders , Cholecystitis ,Chronic kidney diseases , Pregnancy.
Besides, there are short-term and long-term health risks associated with the ketogenic
diet.The short-term health risks associated with keto include: Flu-like symptoms (e.g.
gastric disorders, headache, fatigue, dizziness (the so-called keto-flu), and sometimes
sleep disorder. Lowering the intake of vegetables, fruits, and the whole grains rich in
fiber increases the risk of constipation. Sometimes, a person on keto will have to take
fiber supplements, after consulting with a healthcare professional.
The keto diet may also be diuretic, and lower the level of glucose in the blood.
Therefore, it is essential to consult a nutritionist before following the keto diet, to avoid
dehydration, and reduce the dose of insulin and other diabetes medicines, and hence to
avoid too low blood sugar.
The long-term risks associated with keto, on the other hand, include: the risk of kidney
stones, liver diseases, and deficiency of vitamins and minerals (folate, Vitamin A,
Vitamin K, Vitamin H(Biotin) )
Final conclusions:
● A balance of all nutrients should be stricken and with appropriate proportions. A
too little intake of any nutrients can be harmful. All nutrients should be taken in
amounts that are healthy and useful.
● The research recommends the keto diet for treating epilepsy, under medical
supervision; it is a very complicated treatment. As for treating obesity, losing
weight, among other health benefits, keto remains under study.
● For long-term diets, moderation should be maintained. However, studies have
shown that the keto diet may be useful for achieving fast benefits, such as short-
term weight-loss. On the long run, though, keto may increase the risk of diseases
or death.
● For a useful and convenient diet, consult with a nutritionist, who will design a
programme that is appropriate for your body and health status, helps you lose
weight, without prejudice to other health considerations.
Reference
https://www.moh.gov.sa/en/HealthAwareness/EducationalContent/Food-and-
Nutrition/Pages/004.aspx
