What’s up with Keto?

Introduction The ketogenic (keto) diet is a low-carbohydrate, high-fat dietary regimen designed to induce a metabolic state called ketosis. I was exposed to and went on a Keto diet many years ago while trying to limit my sugar intake for cancer reasons. At that time, it was being researched for reducing epileptic seizures, athletic performance, and cognitive benefits, among other things. However, once the diet got into the hands of the weight loss crowd, the shit hit the fan. It gained popularity for its potential benefits in weight loss, improved metabolic health, and therapeutic applications for certain medical conditions. However, it also comes with potential risks and limitations. We will explore the fundamentals of the ketogenic diet, its benefits, and its drawbacks to understand its impact on health.

What is the Ketogenic Diet? The ketogenic diet drastically reduces carbohydrate intake while increasing fat consumption. I personally like about 60% fat, 30% protein, and 10% carbs. This is a little lower in fat and higher in protein than a typical Keto diet, but since I am all in on protein, especially for healthy aging, I prefer this. Ideally, This can lead to weight loss and, more importantly, metabolic benefits.

Uses of the Ketogenic Diet

1. Weight Loss – By reducing insulin levels and increasing fat-burning, the keto diet is effective in promoting weight loss.
2. Management of Epilepsy – Originally developed to treat epilepsy, particularly in drug-resistant cases, the keto diet has been clinically proven to reduce seizure frequency.
3. Blood Sugar and Insulin Control – This is beneficial for individuals with type 2 diabetes or insulin resistance, as it lowers blood sugar levels and improves insulin sensitivity.
4. Neurological and Cognitive Benefits – Some research suggests that the diet may have neuroprotective effects, potentially benefiting conditions like Alzheimer’s and Parkinson’s disease.
5. Athletic Performance and Endurance – Certain athletes and endurance trainers use keto to enhance fat oxidation and maintain energy levels during prolonged activity.

Positive Aspects of the Ketogenic Diet

1. Effective for Weight Loss – Studies indicate that keto can significantly reduce weight, especially in the short term.
2. Improved Blood Sugar Control – Helps lower glucose levels and enhance insulin sensitivity, making it beneficial for diabetics.
3. Enhanced Mental Clarity and Energy – Some individuals report improved cognitive function and sustained energy without blood sugar crashes.
4. Reduction in Triglycerides and Increased HDL (Good) Cholesterol – May contribute to improved cardiovascular markers.
5. Appetite Suppression—Due to the high fat content, individuals often feel fuller for longer periods, leading to reduced caloric intake.

Negative Aspects of the Ketogenic Diet

1. Keto Flu – During the transition to ketosis, individuals may experience flu-like symptoms, including fatigue, headaches, and nausea.
2. Nutrient Deficiencies – Restricting carbohydrates can limit the intake of essential vitamins and minerals found in fruits, vegetables, and whole grains.
3. Potential Increased Heart Disease Risk – High saturated fat intake may negatively impact cardiovascular health if not properly managed.
4. Digestive Issues – Low fiber intake may lead to constipation and other gastrointestinal discomforts.
5. Long-Term Sustainability—The diet’s restrictive nature makes it difficult for many individuals to adhere to over the long term.

Conclusion: You can see the potential positives and negatives of Keto. No diet is proper for everyone, and keto is no different. The negatives can generally be dealt with in many cases, except for the keto flu, which you must get through while the body adapts to metabolizing fat instead of carbs. To me, weight loss and improved blood sugar control are the main benefits outside of therapeutic applications for epilepsy and neurological health. Some people can sustain it long-term. However, I think it is best used as a temporary tool by anyone who wants to reset and detox from sugar and restore insulin sensitivity. While the keto diet can be an effective dietary approach for many individuals, you must consider personal health conditions, lifestyle, and long-term adherence when deciding whether to adopt it. Consulting a healthcare professional is recommended before making significant dietary changes.

So, there you have it. I use variations of low-carb diets in my coaching recommendations. If you know anyone ready to take on the journey of optimum health, fitness, and aging, this is where to go.

Stay Lean,

DD