THE KETOGENIC DIET
SOME SUPPLEMENTS MAY BE BENEFICIAL ON A KETOGENIC DIET. THESE INCLUDE EXOGENOUS KETONES, MCT OIL, AND MINERALS.
Frequently Asked Questions
Here are answers to the most common questions about the ketogenic diet.
1. Can I ever eat carbs again?
Yes. However, it's important to drastically reduce your carb intake at first. After the first 2 or 3 months, you can eat carbohydrates on special occasions. You just need to resume the diet immediately after.
2. Will I lose muscle?
There is a risk of losing some muscle with any diet. However, the high intake of protein and ketones can help minimize muscle loss, especially if you're lifting weights.
3. Can I build muscle on a ketogenic diet?
Yes, but it may not work as well as with a moderate carbohydrate diet. For more details on low-carb or keto diets and exercise performance, read this article.
4. Should I fill up or load with carbohydrates?
However, a few high-calorie days can be beneficial from time to time.
5. How much protein can I eat?
Protein should be moderate, as very high intake can raise insulin levels and reduce ketones. About 35% of total calorie intake is probably the upper limit.
6. What if I am constantly tired, weak or tired?
You may not be fully in ketosis or using fats and ketones effectively. To counter this, reduce your carbohydrate intake and return to the points above. A supplement like MCT oil or ketones can also help.
7. My urine smells fruity. Why is that?
Do not worry. This is simply due to the excretion of by-products created during ketosis.
8. My breath smells. What can I do?
This is a common side effect. Try drinking naturally scented water or chewing sugar-free gum.
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9. I've heard that ketosis is extremely dangerous. Is that true?
People often confuse ketosis with ketoacidosis. The former is natural, while the latter occurs only in uncontrolled diabetes.
Ketoacidosis is dangerous, but ketosis on a ketogenic diet is perfectly normal and healthy.
10. I have digestive problems and diarrhea. What can I do?
This common side effect usually goes away after 3 to 4 weeks. If this persists, try eating more fiber-rich vegetables. Magnesium supplements can also help with constipation.
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A ketogenic diet is good, but not for everyone
A ketogenic diet may be ideal for people who are overweight, diabetic, or want to improve their metabolic health.
It may be less suitable for elite athletes or those who wish to add large amounts of muscle or weight.
And, as with any diet, it will only work if you're consistent and stick to it in the long run.
That being said, few things are as proven in nutrition as the powerful health and weight loss benefits of a ketogenic diet.
Low-carb diets are incredibly powerful.
They can help reverse many serious diseases, including obesity, type 2 diabetes, and metabolic syndrome.
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1. Low-carb diets work for everyone
Studies that find that low-carb diets promote weight loss and improve most disease risk factors
However, some myths about this diet are perpetuated by the low-carb community. Many of these notions are not supported by science.
LOW-CARB DIETS CAN PROMOTE WEIGHT LOSS AND IMPROVE THE HEALTH OF MANY PEOPLE. HOWEVER, THIS MAY NOT APPLY TO EVERYONE, ESPECIALLY ATHLETES.
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2. Carbohydrates make you fat by nature
High sugar consumption harms your health.
Still, carbohydrates only make you fat if they are refined and included in foods that are very appetizing and easy to overeat.
For example, baked potatoes contain a lot of fiber and help you feel full, while potato chips are fried in corn oil and seasoned with salt, making them heavily processed and addictive.
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Keep in mind that many populations around the world, such as the inhabitants of the Japanese island of , maintain good health through a high-carb diet that includes whole, unprocessed foods.
ALTHOUGH OVERCONSUMPTION OF ANY HIGH-CALORIE NUTRIENT LEADS TO WEIGHT GAIN, CARBOHYDRATES THEMSELVES DO NOT MAKE YOU FAT IF INCLUDED IN A BALANCED DIET BASED ON WHOLE FOODS.
3. Carrots, fruits and potatoes are bad for your health because of carbohydrates
Many true traditional foods are demonized by low-carb people because of their low carb diet.
These include foods like fruits, whole potatoes, and carrots.
It's essential to limit these foods to a very low-carb ketogenic diet, but that doesn't mean there's anything wrong with these foods.
In nutritional science, as in most disciplines, context is important.
For example, it would be a health improvement to replace any junk food in your diet with ripe bananas high in carbohydrates. However, for people with diabetes who are trying to cut back on carbs, adding them to their diet can be harmful.
SUMMARY WHILE YOU SHOULD LIMIT YOUR INTAKE OF HIGH-CARB WHOLE FRUITS AND VEGETABLES WITH A LOW-CARB DIET, THESE FOODS CAN STILL BE A HEALTHY PART OF A BALANCED DIET.
4. Low-carb diets should always be ketogenic
A is a very low-carbohydrate diet, usually consisting of less than 50 grams of carbohydrates per day and a very high fat intake (60 to 85% of calories).
Ketosis can be a very beneficial metabolic state, especially for people with certain diseases like diabetes, metabolic syndrome, epilepsy, or obesity.
However, this is not the only way to follow a low-carb diet.
This dietary pattern can include 100 to 150 grams of – and maybe more.
Within this range, you can easily eat several pieces of fruit a day and even small amounts of whole starchy foods like potatoes.
While a very low-carb ketogenic diet may be most effective for rapid weight loss and several symptoms of disease, it doesn't work for everyone.
SUMMARY A LOW-CARB DIET DOESN'T HAVE TO BE KETOGENIC. FOR THOSE WHO DON'T CRAVE KETO, A GENERAL LOW-CARB DIET CAN STILL OFFER MANY BENEFITS.
5. All carbohydrates are sugar
To claim that all carbohydrates are broken down into sugar in the digestive system is partly true, but misleading.
The word "sugar" applies to various simple sugars such as glucose, fructose and galactose. Table sugar (sucrose) consists of a glucose molecule connected to fructose.
, which is found in cereals and potatoes, is a long chain of glucose molecules. Digestive enzymes break down starch into glucose before absorption.
Ultimately, all carbohydrates (except fiber) turn into sugar.
Although they are easily digestible and cause a significant increase in blood sugar, starches and other carbohydrates in whole foods do not tend to raise blood sugar as much as those in desserts and refined or processed foods.
Therefore, it is important to distinguish between whole foods and refined carbohydrates. Otherwise, you might believe that there is no nutritional difference between a potato and a candy bar.
SUMMARY ALL DIGESTIBLE CARBOHYDRATES ARE ABSORBED INTO YOUR BLOODSTREAM AS SIMPLE CARBOHYDRATES OR SUGAR. HOWEVER, THE DIGESTION OF COMPLEX CARBOHYDRATES TAKES TIME, WHICH LEADS TO A SLOWER AND LOWER RISE IN BLOOD SUGAR LEVELS.
6. It's impossible to gain weight on a low-carb diet
Some people think that weight gain is impossible as long as carbohydrate intake and insulin levels are kept low.
Still, it is quite possible to gain weight on a low-carb diet.
Many low-carb foods can make you fat, especially for those who tend to overeat.
These include cheese, peanuts and heavy cream.
Although many people can eat these foods without any problems, others need to moderate their intake if they want to lose weight without any problems.
SUMMARY ALTHOUGH FOLLOWING A LOW-CARB DIET GENERALLY PROMOTES WEIGHT LOSS, SOME PEOPLE MAY STILL NEED TO MODERATE THEIR INTAKE OF HIGH-FAT FOODS.
7. Drinking coconut butter and oil is a good idea
Despite decades of anti-fat propaganda, studies suggest that it is not as harmful as previously assumed.
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There is no reason to avoid high-fat dairy products, fatty meat cuts, coconut oil or butter. In moderation, these are healthy foods.
However, overconsumption can be dangerous.
While it may be fashionable to add heaps of butter and coconut oil to your diet, it gives you less leeway to include other healthy, nutrient-dense foods in your diet.
SUMMARY WHILE EATING FOODS HIGH IN SATURATED FAT IS ACCEPTABLE IN MODERATION, AVOID INCLUDING TOO MUCH IN YOUR DIET. INSTEAD, CHOOSE PLENTY OF WHOLE FOODS THAT ARE HIGH IN PROTEIN AND FIBER.
8. Calories don't matter
Some low-carb advocates say it doesn't matter.
Calories are a measure of energy, and body fat is simply stored energy.
If your body absorbs more energy than you can burn, you store it as body fat. If your body expends more energy than you absorb, you burn fat for energy.
Low-carb diets work in part by reducing appetite. Since they encourage people to automatically eat fewer calories, there is no need to count calories or control portions (, ).
Although calories are important in many cases, they are largely useless in a low-carb diet.
SUMMARY LOW-CARB DIETS PROMOTE WEIGHT LOSS IN PART BY REDUCING APPETITE AND CALORIE INTAKE. STILL, CALORIES ARE STILL IMPORTANT FOR MANY OTHER DIETS.
9. Fibre is generally not relevant to human health
Indigestible carbohydrates are collectively referred to as dietary fiber.
Humans don't have the enzymes to digest, but this nutrient is far from unrelated to your health.
It's vital for your gut bacteria, which turn fiber into beneficial compounds like fatty acid butyrate.
In fact, many studies show that fiber — especially soluble fiber — leads to various benefits, such as weight loss and improved cholesterol (, , ).
Thus, it is not only simple but healthy to follow a low-carb diet.
SUMMARY FIBER IS A VERY IMPORTANT PART OF A HEALTHY DIET. YOU CAN EASILY EAT A LOT OF FIBER-RICH PLANT FOODS WITH A LOW-CARB DIET.
10. Carbohydrates cause disease
Many people with healthy metabolisms can eat safely, as long as they focus on whole foods.
However, for people with obesity or obesity, the body's metabolic rules seem to change.
People with metabolic dysfunction may need to avoid all carbohydrate-rich foods.
Keep in mind that while eliminating most carbs may be necessary to reverse a disease, that doesn't mean the carbs themselves caused the disease.
If you don't have metabolic dysfunction, you can eat carbohydrate-rich foods, as long as you stick to whole, unprocessed foods and exercise regularly.
SUMMARY WHILE FOLLOWING A LOW-CARB DIET HELPS MANY PEOPLE LOSE WEIGHT AND IMPROVE THEIR HEALTH, THAT DOESN'T MEAN A HIGH-CARB LIFESTYLE CAN'T BE AS HEALTHY. IT DEPENDS ON THE INDIVIDUAL, AS WELL AS THE CONTEXT.
The bottom line
Although it can promote weight loss and help with many health problems, many myths about them abound.
Overall, these plans are not for everyone.
If you want to help control a metabolic condition or lose weight quickly, try a low-carb diet. At the same time, this way of eating is not necessarily healthier than a lifestyle that combines with enough exercise.
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