(This blog is written for entertainment, and informational purposes only. I am not a doctor and any statements made are not meant to treat, cure, or mitigate any disease).
First, let me start by saying I remain completely unbiased on this topic. Personally, I have some experience with this particular eating style BUT have no strong opinion on the matter. Rather, I would like to provide the necessary information on what Keto is, why it’s so popular, and outline some benefits and drawbacks.
What is Keto?
The Keto diet was originally used in medical trials for patients suffering from various health conditions.
“There are five variations of the Ketogenic Diet which have been published in medical literature as effective treatments for diseases that have an underlying metabolic dysregulation, such as epilepsy, cancer, and Alzheimer’s. The original Ketogenic Therapy, known as the classic Ketogenic Diet, or classic Keto for short, was designed in 1923 by Dr. Russell Wilder at the Mayo Clinic for the treatment of epilepsy.”
In short, the keto diet is a diet plan that consists of primarily fat, moderate protein, and low carbs. Eating this way can put our body in a state of Ketosis. To keep this as simple as possible, the human body will release something called “Ketones” which are used for energy in the absence of glucose (sugar). These ketones can be measured by blood or urine tests. When we put our body through this process we can potentially start to burn our own fat for energy. Ketosis is NOT to be confused with Ketoacidosis which is a life-threatening condition that is the result of total insulin deficiency in people with diabetes.
Why is it so popular?
The Keto diet appeals to most people because of its simplicity, Health benefits, and quick results. The obvious appeal of Keto is the same as most popular diets: weight loss. But there are some other lesser-known benefits to ketosis, such as brain power, fighting chronic diseases, and reducing inflammation.
Improved brain function was among one of the most raved benefits of ketosis second to weight loss. People have reported higher performance levels as well as focus. There is some science behind this: “Ketones are a more efficient energy source than sugar. Ketone bodies, beta-hydroxybutyrate in particular, are a more efficient source of energy per unit of oxygen than glucose. Burning ketones may be an essential part of maintaining the health of aging brain cells because brain cells tend to lose their ability to use glucose efficiently as fuel over time.”
This effect on the brain can appeal to people who have a family history of neurological diseases such as Alzheimer’s, ALS, and Parkinson’s:
“Ketones increase GABAergic tone and decrease glutamatergic tone. Glutamate, the brain’s main excitatory neurotransmitter, is the precursor for GABA, the brain’s main inhibitory neurotransmitter. Glutamate is essential for neural communication, memory formation, learning, and regulation, but in certain conditions, glutamate can become excitotoxic. In other words, nerve cells can become damaged or killed by excessive stimulation of glutamate, which sets the stage for a variety of issues like multiple sclerosis, Alzheimer’s disease, amyotrophic lateral sclerosis (ALS), and Parkinson’s disease. Although the mechanisms are unclear, ketones have been found to decrease glutamatergic tone and increase GABAergic tone, which helps prevent brain cell damage and improve function.” (2)
To conclude, if you want to reduce your risk of some of these neurological diseases or just want to have a clear mind, keto can be right for you! There has been a significant amount of research on these benefits. To play devil’s advocate here I will mention that the average person, who is not suffering from these diseases or fear they might, could simply reap these benefits by just increasing their overall fat consumption or supplementing with fish oils that are high in omega 3 and 6.
Drawbacks and the reality: So what’s the takeaway here? Well, like any popular diet, there are some results and science that helped it become so mainstream. Most of the success stories are based on people who were closely monitored and treated for morbid obesity.
The average person who just wants to lose a few pounds would benefit greater from a balanced diet including all macronutrients and learning the importance of nutrition. There are definitely some drawbacks to being in ketosis. Dehydration and electrolyte imbalance are common complaints which are due to water loss in the initial weeks of ketosis. Water weight is a result of our glycogen and fat stores, ketosis causes these stores to be depleted (which is also why people lose weight so quickly you can hold between 10-15lb of water). Dehydration and electrolyte imbalance can be life-threatening if not managed correctly.
Some other unpleasant side effects can include: Halitosis (foul-smelling breath), gastrointestinal distress (flatulence), hypoglycemia, and decreased insulin sensitivity.
Furthermore, the initial appeal and simplicity of this way of eating can actually be difficult to MAINTAIN, the keto diet works on the basis that you remain in ketosis, when you introduce carbohydrates back into your diet, you are immediately taken out of this process. The difficulty of maintaining this way of eating can lead to yo-yo dieting which can eventually damage your metabolism and cause more weight gain.
In a perfect world, where you can manage all these symptoms, keep a record of your ketone levels in your blood, and are fully aware of your nutritional intake, yes. Keto is great. Unfortunately, Keto has become a brand that is marketed to the masses, who are NOT that aware of their bodies. On paper, keto is simple – more fat, with minimal to no carbs. In reality, ketosis is a science experiment, that requires copious amounts of research and monitoring. Keto has pros and cons like anything. I am certainly not going to discourage someone from eating this way! I just suggest that people do their research, and seek a medical professional’s help in deciding if it is right for them.
Alyssa Rimon, NASM, CPT.
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