Keto: The high-fat, low-carb deal

Mridula Wattas 

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The concept of ketogenic diets originated in 500BC when Hippocrates observed that fasting, which is known as the ketogenic state, could reduce and even cure epileptic seizures.

The ketogenic diet has been successfully used under medical supervision to reduce seizures in children with epilepsy, who do not respond to other forms of treatment.

Since the late 1990s, a lot of research has been done regarding the role of ketogenic diets in weight loss, Alzheimer’s disease and type 2 diabetes. Lately, this diet has been in a lot of limelight as many celebrities and high-profile athletes are following it for quick weight loss and increase in metabolic rate. While some studies show the potential benefits of this diet, there is enough literature also pointing to common side effects and potential adverse reactions.

So, it is important that a lay person knows what this diet is all about. It is also important to know whether it is a healthy option in the long run or not.

How does it work?

The aim of the diet is to try and burn unwanted fat by forcing the body to rely on fat for energy, rather than carbohydrates. If you eat very few carbs, the fat stored in the body is converted into ketone bodies by the liver and these ketone bodies are used as a fuel for energy instead of glucose. This is a state of ketosis when your metabolic rate increases and you can efficiently burn excess fat and lose weight. This is considered especially beneficial for people with belly fat.

Count the gains

Ketogenic diets are a very effective way of losing weight as they increase the metabolic rate of the body and burn fat stored 

These diets help in reducing the insulin resistance thus lowering the blood glucose levels in people suffering from type 2 diabetes. Ketogenic diets also increase the good cholesterol (HDL) in the body.

When you look at these benefits, the ketogenic diets seem very attractive as they produce quick and effective results. However, the fact is that these diets are not like “over the counter medicines”, which can be taken by anybody.

These are like “prescription drugs” that can be taken under strict medical supervision only as one has to look out for some serious adverse effects, which are well documented. 

Documented side effects 

In the beginning of ketosis, one experiences a range of negative symptoms such as headache, fatigue, brain fog, increased hunger, poor sleep, nausea and decreased physical performance. 

It is because the body takes time to adapt to the use of ketones instead of carbs for fuel. These symptoms usually occur in the initial stages of ketosis and are temporary.

Other side effects include bad breath, cramps in the leg muscles, digestive problems like constipation or diarrhoea and elevated heart rate.The less common side effects include kidney stones, raised cholesterol levels, osteoporosis, other mineral deficiencies and low platelet count. 

Some of these negative symptoms can be minimized by drinking enough water and eating foods rich in fiber and minerals.

Bottom line: Ketogenic diet is a disruptive diet. It drastically changes the way our metabolism is designed to function in normal conditions. Normally our body is designed in such a way that carbohydrates are used mainly for energy purposes, proteins used mainly as building blocks and fats used mainly to store energy which can be useful in emergency situations. When we interfere with the way our metabolism works normally, there are bound to be adverse reactions. Though this diet works well for short periods under medical supervisions, not enough studies have been done regarding its effects in the long term. 

So it is best to follow a balanced diet which operates on the principal of gradually taking in less calories than are required by the body and increasing the calorie expenditure with physical activity for an effective and healthy weight loss.

—The writer is former head, Department of Dietetics, PGIMER, Chandigarh