The ketogenic diet: What is it and does it work for weight loss?
The ketogenic or “keto” diet is all the rage now, with celebrities from Halle Berry and Gwyneth Paltrow to Alec Baldwin and Matthew McConaughey swearing by it. But what exactly does this diet involve and is it really effective for weight loss?
The keto diet is a low-carbohydrate, high-fat diet in which 70-80 per cent of your daily calories come from fat and only 5-10 per cent come from carbohydrates. This means you can consume 165g of fats (preferably healthy fats) daily while limiting carbohydrates to 20-50g.
For a normal healthy diet, Singapore’s Health Hub recommends that 25-30 per cent of daily calories come from fat.
As for protein, the ketogenic diet restricts consumption to about 10-20 per cent of your daily diet.
Since the amino acids in protein can be converted to glucose, the ketogenic diet recommends that you eat only enough protein to preserve lean body mass.
When you consume fewer carbohydrates than you need, your body obtains glucose from the liver where it is stored, and by breaking down muscle. If this continues for 3-4 days and the stored glucose is fully depleted, your body will begin to use fat in the form of ketones that the liver produces from fat.
What are its benefits?
There is evidence that the ketogenic diet promotes weight-loss and may also have beneficial short-term effects in controlling blood sugar levels, as well as elevated blood pressure, cholesterol and triglycerides. It is also thought to help with medical conditions related to the brain, such as epilepsy.
What are its side effects?
Side effects of the ketogenic diet include:
• Constipation
• Mild low blood sugar
• Indigestion
• Low mood, irritability
• Bad breath
• Brain fog
• Headaches
• Kidney stones
• High levels of uric acid
• Osteoporosis
Besides these side effects, the ketogenic diet can also produce an excessive build-up of ketones which can cause a serious condition called ketoacidosis.
In the long term, the ketogenic diet may be taxing on the kidneys, liver and heart.
Foods you can eat:
• Meats, processed meats
• Oily fish
• Plant oils
• Dairy products, butter
• Nuts, seeds
• Fruits low in sugar, e.g. avocadoes, blackberries
• Vegetables low in carbohydrates, e.g. spinach, broccoli
Foods to avoid:
• Refined and whole grains, e.g. bread, cereal, pasta, rice
• Starchy vegetables, e.g. potato, corn
• Fruits high in sugar, e.g. banana, mango
• Fruit juices
• Beans, legumes, peanuts
Experts say it is important to consult your doctor or registered dietician before you embark on the ketogenic diet, and ensure that you eat a variety of meats, fish, vegetables, fruits, nuts, and seeds that are allowed so that you don’t develop nutritional deficiencies.
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