The Ketogenic Diet: What You Need to Know

The ketogenic diet, often referred to as "keto," has been gaining momentum in recent years, with many quickly embracing it. What are its effects on weight loss, balancing diabetes, preventing heart disease, and overall health? Could it even help prevent Alzheimer's and cancer? We decided to take a moment to clarify—what is the ketogenic diet?<\/p>

The ketogenic diet is low in carbohydrates and high in fat. This approach limits carb intake, avoiding most grains, fruits, starchy vegetables, legumes, and sweets. Fats replace carbs, such as having an omelet made with 2 eggs and olive oil or butter instead of a whole grain sandwich with cheese. As carbohydrate intake drops significantly, blood sugar and insulin levels decrease, allowing the body to access its fat stores. This is where the magic happens—we burn fat. This process also occurs during fasting or intense physical exercise. The byproducts of fat burning are called ketone bodies, which lend their name to the ketogenic diet. It's crucial to understand the diet's principles and correctly follow them to enjoy its benefits.<\/p>

The Concept Behind the Ketogenic Diet<\/u><\/strong><\/h3>

When we consume carbohydrates, they are absorbed into the bloodstream, raising sugar levels. The pancreas releases insulin, enabling sugar to enter cells, thus lowering blood levels. Excess sugar is stored in the liver as glycogen. When glycogen stores are full and remain unused, and we continue snacking on carbs (even an apple between meals), fat is stored. In the next phase (continually consuming too many carbohydrates and gaining weight), cells become insulin-resistant. Insulin resistance means glucose absorption into cells slows down, prompting the pancreas to release more insulin.<\/p>

This situation can persist for years, seemingly okay, until the pancreas "tires" and can't meet the body's insulin demands. Then blood sugar levels rise, leading to diabetes in some people.<\/p>

Others may develop different symptoms of insulin overload, such as high blood pressure. Each person has a genetic threshold with which fat storage happens in inappropriate places like the liver (fatty liver), heart, and pancreas. Beyond aesthetics, this increases risks of heart disease, strokes, and even dementia and cancer. The only way<\/strong> to stop this vicious cycle is by limiting carbohydrate intake and adding fats to our diet, as consuming fat does not raise blood sugar levels, preventing insulin spikes. Additionally, fat contributes to satiety, reducing the urge to snack, thus increasing adherence to the process.<\/p>

A study comparing diabetics treated with a ketogenic diet to those in a regular center found the diet offered diabetes management advantages, even reducing medication needs. The A1C metric dropped by 17%, insulin was reduced or ceased in 94% of patients, and 25% experienced disease remission.<\/p>

Who Is the Diet Suitable For?<\/u><\/strong><\/h3>

The ketogenic diet was proven effective for treating epileptic children as early as a century ago, with a 95% seizure reduction in children and a 60% cessation rate. Recent studies show advantages for managing type 2 diabetes. Additionally, it results in rapid weight loss, mood improvement, and increased energy. Developers claim it reduces the need for sugar and carbs and also suits pre-diabetes treatment to prevent the disease.<\/p>

Does the Diet Have Side Effects?<\/u><\/strong><\/p>

Yes, especially in the first two weeks. Until the body adjusts to using fat for energy, symptoms like headaches, weakness, fatigue, muscle pain, dizziness, irritability, and constipation may occur. To prevent these, drinking 2 liters of water daily and adequate salt intake are crucial. Incorporating bone broth or clear chicken soup in meals is advisable. Magnesium supplements are also recommended.<\/p>

4.<\/strong> Diabetics on medication, whether type 1 or type 2, should consult professionals before starting the diet to avoid hypoglycemia or ketoacidosis (high ketone levels). The attending physician will provide guidance on adjusting insulin doses and changing medications. A recommendation for blood ketone testing may also be made, allowing diabetics to safely follow the diet.<\/p>

Finally, Four Tips to Help You:<\/u><\/strong><\/h3>

1. <\/strong>Focus on fresh, unprocessed foods. No need to fuss with cooking; eggs in the morning and evening, and a serving of chicken or fish with minimal vegetables and healthy fats at lunch suffices. This is not a diet of munching on carrots or big salads; it’s about feeling full and giving your body the nutrients it needs..<\/strong><\/p>

2<\/strong>. Involve family members in the diet to improve success chances.<\/p>

3<\/strong>. Listen to feelings of hunger and fullness—eat until satisfied but not stuffed, and avoid snacking when not hungry.<\/p>

4<\/strong>. Let go of the fear of fats—blood fats and body fat result from excess carbohydrates, not fat, which, as mentioned, doesn't raise blood sugar or insulin levels and contributes to the diet's satiety.<\/p>

Adina Bachar is a clinical dietitian at the DMC Diabetes Treatment Center and the chairperson of Atid (Israeli Dietetic Association)<\/strong><\/em><\/p>