Ketogenic Diets

Ketogenic Diets
Trendy diets come and go with the seasons and ketogenic diets (or keto diets for short)
seem to have done a full circle and become ‘trendy’ once again. The aim of this diet is to
significantly restrict carbohydrate intake and increase fat intake, while keeping protein
intake at a moderate level. This concept might remind you of the Paleo or low-carb-high-fat
diets. In short, keto diets say goodbye to bread, pasta, rice, potatoes and even most fruits,
but add lots of fat-rich foods and oils.
 
What are ketogenic diets?
The main source of fuel the body uses for energy is carbohydrate, which gets converted into
glucose during digestion. However, when necessary, the body is also able to burn fat for
energy. Ketones are molecules produced by our liver when fat is metabolised. When you
have enough carbohydrates in your diet your body will use glucose as the primary fuel,
however, when you are not getting enough carbohydrates it will burn fat for energy.
Ketogenic diets aim to drastically reduce carbohydrate and replace it with fat so the liver
produces ketones. Any diet where fat is metabolised instead of carbohydrate is essentially a
ketogenic diet.
 
What do ketogenic diets involve?
Ketogenic diets prescribe high amounts of fat, from both animal and plant sources, plenty of
low-carb vegetables, nuts, seeds, and moderate amounts of meat, fish and eggs for protein.
They exclude grains, dairy, legumes, soy, most fruits and starchy vegetables. These diets
require careful planning to ensure the liver keeps making a steady supply of ketones to
supply the body with energy.
Typically, a ketogenic diet limits carbohydrate intake to between 20 – 50 grams a day
(compared to the recommended 200 – 300 grams per day). To put this in perspective, one
banana contains 20g of carbohydrate! The amount of fat in a ketogenic diet can sometimes
be over 150 grams (double your usual intake of fat).

Potential side effects

• A high fat diet, especially one high in saturated fat, increases LDL cholesterol, the “bad”
  cholesterol, and total cholesterol. These are both biomarkers for poor cardiovascular health.

• Reduced performance in activities that use short bursts of power, like weight lifting and
  sprinting. This is because keto diets reduce energy stores in your muscles.

• You may experience fatigue, headaches and sluggishness, or brain fog, when transitioning
  onto the diet.

• Due to the low fibre intake of ketogenic diets, you make experience constipation.

Who could benefit from it?

Keto diets have been used for decades to treat epilepsy. Recent research has suggested that
these diets may have a role in treating type 2 diabetes and inflammatory conditions such as
chronic pain. That said, before you dive for the keto bandwagon there isn’t enough evidence
just yet to advocate for its long-term safety and efficacy. Watch this space!