At first glance, the idea of losing weight by increasing fat intake may seem counterproductive.
However, the ketogenic diet (or Keto diet) has gained popularity for its ability to help people
shed pounds, particularly in the beginning. This diet emphasizes a significant shift in your
macronutrient intake, with 75% to 90% of calories coming from fats, 10-20% from protein, and
only about 5% from carbohydrates. The theory behind this approach is that by drastically
reducing carbohydrates, the body enters a metabolic state known as ketosis, where fat
becomes the primary source of energy instead of sugar, which ultimately leads to fat loss.
While burning fat for fuel seems like an ideal method for weight loss, achieving ketosis can be
challenging:
● Carbohydrate restriction: To trigger ketosis, daily carbohydrate intake must be limited
to fewer than 20-50 grams (for context, a medium-sized banana contains about 27
grams of carbs).
● Time to enter ketosis: It typically takes several days to reach ketosis.
● Protein intake: Too much protein can prevent ketosis from occurring, as excess protein
can be converted into glucose, which disrupts the fat-burning process.
What does the ketogenic diet include?
Because of the high fat requirement, the keto diet encourages fat at every meal. For a
2,000-calorie daily intake, this could mean consuming around 165 grams of fat, 40 grams of
carbohydrates, and 75 grams of protein, although the exact ratios depend on individual needs.
Healthy unsaturated fats are included, such as:
● Nuts (almonds, walnuts)
● Seeds
● Avocados
● Tofu
● Olive oil
However, the diet also encourages high amounts of saturated fats, such as those found in:
● Palm and coconut oils
● Lard
● Butter
● Cocoa butter
Protein is a part of the keto diet but isn’t typically restricted to lean options. It may also include
protein sources high in saturated fat, such as beef, pork, and bacon.
Fruits and vegetables on the keto diet
While fruits are naturally high in carbohydrates, small portions of certain fruits (mainly berries)
are allowed. Vegetables, too, contain carbohydrates but are mostly limited to non-starchy
options like leafy greens (kale, spinach), cauliflower, broccoli, and bell peppers. For example,
one cup of chopped broccoli contains around six grams of carbs.
Potential risks of the ketogenic diet
Despite its popularity, the ketogenic diet comes with several risks that need to be considered:
1. High in saturated fats: A keto diet is often high in saturated fats, which are linked to an
increase in "bad" LDL cholesterol levels, a risk factor for heart disease. Experts like
McManus recommend limiting saturated fat to no more than 7% of your daily caloric
intake to reduce cardiovascular risks.
2. Nutrient deficiencies: A diet that restricts fruits, vegetables, and grains could lead to
deficiencies in essential micronutrients like magnesium, selenium, phosphorus, and
vitamins B and C.
3. Liver problems: The liver is tasked with metabolizing the high amounts of fat consumed
on the keto diet. This could aggravate existing liver conditions in some individuals.
4. Kidney strain: Since the kidneys are involved in metabolizing protein, the increased
protein intake on the keto diet may strain kidney function, especially if there are
pre-existing kidney issues.
5. Digestive issues: A lack of fiber from whole grains and legumes can cause
constipation, a common problem on the keto diet.
6. Cognitive and mood changes: Since the brain generally prefers glucose (from
carbohydrates) as its primary fuel source, the drastic reduction in carbs can lead to
difficulties with concentration, irritability, and mood swings.Given the potential risks, it is crucial to consult with a healthcare professional or a registered dietitian before starting a ketogenic diet.
By: Nt. Shazwanie （register Nutritionist）
Personalized nutrition therapy for chronic conditions. Learn healthy eating with Malaysian flavors through Diet Clinic & Ingrelicious programs.
Posted by INGRELICIOUS NUTRITION CONSULTANCY on 2 Dec 25
Malaysia