You must have heard of the 'keto diet', right? It has become a very popular topic among many people in our country, especially those trying to lose weight. So if you are thinking of starting this, it is very important to understand exactly what 'keto' really is, how it affects our body, and what are its advantages and disadvantages. Let's talk about it in a friendly way today.
Okay, so what is this keto diet?
While the keto diet may seem like a new thing, it's actually been around since the 1920s. Back then, doctors recommended it to help control conditions like epilepsy and diabetes. But today, many people are using it as a way to lose weight.
Simply put, keto is a high-fat, moderate-protein, and very low-carbohydrate diet.
Typically, more than 50% of the food we eat each day consists of carbohydrates such as bread, rice, noodles, and potatoes. Our body uses glucose, a type of sugar found in these carbohydrates, to generate the energy we need for the day.
But on the keto diet, we force our body to burn fat for energy instead of using this glucose. On a typical keto diet, 60% to 80% of your daily calories come from fat. You should keep your protein intake to 15%-20% and your carbohydrate intake to less than 50 grams, which is a very small amount, like 5%. This is why this is a diet that needs to be followed quite strictly.
The most important thing is that since the keto diet makes a big change to your daily diet, you should definitely talk to your doctor before starting it to ask if it's right for you.
How does this diet work inside the body?
Think of our body as a car. Normally, this car runs on gasoline called carbohydrates. That is, the things we eat like rice, bread, and potatoes.
On the keto diet, we greatly reduce the amount of carbohydrates we consume as fuel. Then, because there is not enough energy, the body has nothing else to do. The next thing the body does is burn the 'fat' stored in the body to generate energy.
When the body burns fat for energy in this way, the liver produces a substance called ketones . When the body enters this state, we call it ketosis . To be precise, the goal of the keto diet is to put the body into this state called ketosis.
If you follow this diet exactly, your body can enter a state of ketosis within about 4 days. You may even see a few pounds of weight loss in the first week.
What are the main types of keto diets?
If you're thinking about starting the keto diet, it's good to know that there are several types. Each type has slight variations in the proportions of fat, protein, and carbohydrates.
| Keto diet type | A brief introduction |
|---|---|
| Standard Keto Diet (SKD) | This is the most commonly used type. It has a ratio of 70% fat, 20% protein, and 10% carbohydrates. |
| Cyclical Keto Diet (CKD) | This involves following the keto diet for 5 days and consuming more carbohydrates for 2 days. It is popular among athletes. |
| Targeted Keto Diet (TKD) | This only allows you to add some carbohydrates during intense exercise. |
| High-Protein Keto Diet (HPKD) | Similar to the standard diet, but with a higher protein content. The ratio is about 60% fat, 35% protein, and 5% carbohydrates. |
Of these types , standard (SKD) and high-protein (HPKD) are the two most researched and most commonly used. The other two types are generally used by athletes and bodybuilders.
What are the benefits of the keto diet?
In addition to weight loss, research has found that the keto diet can also help manage certain health conditions.
- To control type 2 diabetes
- Some types of cancer (e.g. glioblastoma)
- Alzheimer's disease
- To improve memory and cognitive function
- Obesity
- Some psychiatric disorders
The keto diet has been particularly effective for people with type 2 diabetes. In one study, 60% of diabetics who followed the keto diet for a year saw their condition controlled and their dependence on medications like insulin significantly reduced.
But remember, if you have any medical condition, it is not a good idea to start a diet like this without medical advice.
What you can and can't eat on the keto diet
When switching to this diet, you'll have to remove some items from your kitchen and add new ones. Let's take a look at what you can and can't eat.
| Keto Diet Food List | |
|---|---|
| ✅ Things that are suitable for eating | |
| Types of fats | Meat, fish (especially salmon, tuna), eggs, coconut oil, olive oil, butter, cheese, nuts (walnuts, almonds), nuts (chia seeds, flax seeds) |
| Vegetables | Low-starch green vegetables (spinach, kale), broccoli, cauliflower, bell peppers, mushrooms, asparagus, beans |
| Other | Full-fat Greek yogurt, Cottage cheese, Coconut, Avocado |
| ❌ Things to limit or avoid | |
| Foods high in carbohydrates | Rice, bread, pasta, noodles, bakery products, breakfast cereals |
| Sugary things | Sugar, sweet drinks, cakes, biscuits, sweets, fruits high in sugar (mango, bananas, grapes) |
| Starchy vegetables and legumes | Potatoes, sweet potatoes, cassava, corn, chickpeas, lentils, nuts |
| Drinks | Wine, beer, soft drinks. (You can drink coffee or tea without sugar) |
Are there no risks and side effects of the keto diet?
Yes, there is. While the keto diet may be beneficial for some, it is not for everyone. It can be harmful if done incorrectly, especially without medical advice.
Keto Flu
The main thing that many people face when starting this diet is this condition called the "keto flu." This is not really a flu. When our body stops burning glucose for energy and starts burning fat, it takes a while to get used to the change. During that time, you may experience flu-like symptoms.
- Stomach ache, nausea
- Dizziness
- Excessive craving for sweets
- Cramps
- Anxiety
- Bloating or constipation
- Insomnia
- Difficulty concentrating (Brain fog)
These symptoms usually appear within a day or two of starting the diet and subside within a week or so. However, they can sometimes last for up to a month. If symptoms are severe or persist, see your doctor immediately.
Other risks
- Increased cholesterol levels: While some people's cholesterol levels may be reduced by this diet, others may experience an increase in their bad cholesterol (LDL). Therefore, it is important to have your cholesterol checked regularly.
- Kidney stones: People who are on the keto diet for a long time are at risk of developing kidney stones.
- Nutritional deficiencies: This diet restricts fruits, grains, and some vegetables, which can lead to deficiencies in fiber, vitamins, and minerals.
- Low bone density: Bone strength can be affected in the long term.
This is why we repeat, never start a keto diet on your own without medical advice. Your doctor will explain to you how to do this in a way that suits your body and health condition.
Take-Home Message
- The keto diet is a high-fat, very low-carb eating pattern. It is very different and restrictive than a normal diet.
- This can be useful for weight loss and controlling certain medical conditions, such as diabetes.
- However, there are many risks and side effects, such as "keto flu," increased cholesterol, kidney stones, and nutritional deficiencies.
- Most importantly: Never start a keto diet without consulting your doctor. It can be harmful to your health.
- This may not be a one-size-fits-all or long-term solution. It's important to listen to your body.
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