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What To Know Before You Go Keto
What To Know Before You Go Keto
Every January, we’re bombarded with messages that a new diet or gym membership is
the key to a “new us” in the new year. As the calendar flips, our mindset often follows
suit, and many of us look to shave off a few holiday pounds with a diet that provides
quick results. One diet that gets a lot of attention for this is the ketogenic diet, an
eating style that has grown in popularity in the last decade. In our 2022 IFIC Food
and Health Survey, seven percent of respondents reported that they had followed the
ketogenic diet in the past year.
You may have heard of the ketogenic diet (often called by its shorthand, “keto”) but
you may not actually know much about it. This article explains the basics of the
ketogenic diet, with a few cautionary tips you should know if you are thinking about
giving it a go.
What exactly is the ketogenic diet? The ketogenic diet is an eating pattern that
includes high amounts of fat, low to moderate amounts of protein, and very little
carbohydrates. The keto diet is typically rich in foods like butter, cheese, eggs, meat,
nuts, oils, seafood, and seeds. It does not allow much, if any, room for fruits,
vegetables, grains, potatoes, sweets, or other carbohydrate-rich foods.
Although there are variations to the ketogenic diet, they all share a primary objective
of restricting carbohydrate intake. A typical ketogenic eating plan aims for about five
percent of calories from carbohydrates, 20 percent from protein, and 75 percent
from dietary fats. On a 2,000-calorie-per-day ketogenic diet, this equates to about
100 calories (25 grams) of carbohydrates, 400 calories (100 grams) of protein, and
1,500 calories (167 grams) of dietary fat. Although some ketogenic diets, depending
on their phase and the calorie needs of the eater, can accommodate up to 70 grams of
carbohydrates per day, 50 grams or less is a typical maximum intake goal.
By restricting carbohydrates and monitoring protein intake, a ketogenic diet aims to
put your body in a state of nutritional ketosis, a metabolic process that increases the
production of ketones, which are made by the liver and can be used as the body’s
primary energy source. When we are not in ketosis, glucose (derived from
carbohydrate intake) is our body’s primary energy source.
What—exactly—are ketones?
Ketones are water-soluble byproducts of the breakdown of fat in the liver. The
production of ketones is a normal bodily process that occurs regularly, including while
we sleep. Our liver is always producing some ketones—but when our daily
carbohydrate and protein consumption are high enough, our ketone production
remains relatively low.
Whether we’re eating, exercising, sitting, or sleeping, our bodies are busy monitoring
and securing our energy supply. And, when necessary, our bodies generate the energy
they need from non-carbohydrate sources.
One way our bodies do this is through gluconeogenesis, a process that uses non-
carbohydrate substances to generate glucose. We can also utilize protein and fat for
energy. For example, amino acids in the proteins we consume can be used during
gluconeogenesis to make glucose. And triglycerides—a type of fat that we store in
adipose tissue—can be broken down through lipolysis and used to start a sequence of
events that generates ketones when our glycogen stores are gone.
With a better understanding of what a ketogenic diet is and how it works, let’s tackle a
few of its pros and cons.
The health effects of a ketogenic diet on specific health conditions is an area to keep
an eye on. If you are considering a ketogenic diet to address a chronic health
condition, please consult a registered dietitian or your primary healthcare provider to
ensure that you do it safely.
Keto does not align with the Dietary Guidelines for Americans.
With its emphasis on carbohydrate restriction, lack of a limit on saturated fat, and no
fiber intake goal, a ketogenic diet is at odds—at least in these three compartments—
with advice in the Dietary Guidelines for Americans (DGA).
Keto may or may not be an improvement from your current diet.
Unfortunately, very few Americans eat like the DGA recommend, and there is clearly
room for improvement in the typical American diet. Depending on your own eating
habits, adopting a ketogenic diet may or may not get you closer to DGA
recommendations. A well-formulated ketogenic diet that emphasizes lean proteins and
dairy, as well as plant foods such as berries, non-starchy vegetables, nuts, and seeds,
can benefit your health—especially if you don’t already consume such foods or if you
typically overconsume added sugar, calories or sodium.
Keto cuts food groups.
A ketogenic diet severely restricts all forms of carbohydrates. This means that entire
food groups such as dairy, fruits, grains, and vegetables must be limited or possibly
avoided completely. While cutting carbs is the driving force to achieve and maintain
ketosis, carbohydrate-rich foods such as dairy, fruits, vegetables, and whole grains are
integral to a wide-range of eating patterns that are proven to benefit health. A well-
formulated ketogenic diet, however, may include limited amounts of certain
fruits such as berries, as well as non-starchy vegetables such as broccoli.
Keto keeps it simple.
Restrict carbs, then reach and maintain ketosis. Given the simplicity of keto’s advice
to veto carbohydrates, it’s easy to see why people give it a try. But nothing is ever as
simple as it seems. If you’re looking for a more balanced keto approach, look into a
well-formulated ketogenic diet in conversation with a registered dietitian (or your
doctor).
Just like the “keto flu,” this unfortunate aspect of a keto diet can also be true. “Keto
breath” results from the body’s production and exhalation of acetone, a type of ketone
that is less critical for energy during ketosis. Keto breath is not the same as regular
bad breath, so improving your dental hygiene, while always a good idea, won’t cure
this side effect of ketosis. But fear not: The condition is only temporary, and its
intensity varies from person to person. And you’ll likely notice an improvement in
your breath as soon as your body adapts to its new primary fuel source.