The Keto Phenomenon: Health Revolution or Risky Trend?

The ketogenic diet has seen a surge in popularity in recent years, especially in the fields of weight management and overall health. It promises rapid fat loss, enhanced energy levels, and potential health benefits has drawn the attention of many people. However, it's crucial to ask: Is it genuinely a safe and effective option, or do hidden risks and potential drawbacks warrant a closer look?

Composition and effect

The ketogenic diet was first implemented in the 1920s to mimic the fasting state, and for more than 90 years, it has been used to treat drug-resistant epilepsy. Its main characteristics are a significantly high fat content, moderate protein intake, and very low carbohydrate and sugar content. A standard ketogenic diet gets 70-80% of daily energy intake from fat, 15-20% from protein, and just 5-10% from carbohydrates. Nevertheless, there are other versions, more flexible, with a relatively different composition and higher carbohydrate content. 

During a ketogenic diet, the body experiences a significant reduction in carbohydrates, and thus glucose, while fats become abundantly available. This causes glucagon levels to increase. Then it causes the breakdown of glycogen into glucose in the liver and induces lipolysis in adipose tissue. After a period of time (4-7 days), the body runs out of stored glycogen, and the free fatty acids and acetyl-CoA produced through lipolysis increase. This is when ketone production in the liver begins. Their production serves to deal with the excess acetyl-CoA, which, due to the deficiency of glucose, and therefore oxaloacetate, is not fully used in the Krebs cycle. Instead, it is converted into three ketone bodies: acetoacetate, b-hydroxybutyrate, and acetone. The first two move to the rest of the body and are disintegrated to produce energy in periods of glucose shortage.

Composition of ketogenic diet

Health benefits 

Obviously, the main advantage of the ketogenic diet and its primary purpose is the reduction of epileptic seizures, even when medications fail to produce adequate results. Another benefit of the ketogenic diet for the body is the regulation of blood sugar levels. Providing energy to the body without relying on glucose helps to limit high blood sugar spikes, delivering steady amounts of energy, even though it increases the possibility of hypoglycemia. Additionally, particularly in women, it seems to influence insulin sensitivity, which is crucial for the production and regulation of hormones like estrogen and progesterone. This can be significantly beneficial in conditions such as polycystic ovary syndrome (PCOS)

It has also been shown to contribute positively in other conditions, such as the treatment of acne, eczema, and other skin disorders, as it has relatively antioxidant properties and limits the production of inflammatory substances that exacerbate these conditions. This anti-inflammatory action is also attributed to the potential improvement in mental health, as symptoms such as anxiety and depression are reduced, and mood swings are stabilized and to the improvement of cognitive function as it protects against neurodegenerative diseases like Alzheimer's. Finally, in recent years, the ketogenic diet is being studied as a complementary therapy in the treatment of certain types of cancer, as cancer cells are unable to adapt and derive energy from ketone bodies.

But let’s be honest. There are very few instances where dietitians or fitness trainers recommend this specific diet to address any of the aforementioned conditions. Most recommend the ketogenic diet because it delivers truly impressive results in rapid weight loss, primarily fat loss, and in the immediate improvement of an individual’s lipid profile. It has been shown that following this diet induces the production of anorexigenic hormones, such as ghrelin, allowing individuals to lose weight without starving. As a result, they lose weight and fat very quickly without struggling and feel like they’ve discovered the magic solution for slimming down.

Possible Hazards

However, when you deprive the body of its primary source of food, there are bound to be consequences, which can even be quite dangerous. The first undesirable effects that start from the very first days of following the diet are constipation due to the restriction of fiber and the "keto flu," which refers to a feeling of discomfort with headaches, fatigue, dizziness, and nausea, until the body adjusts to this new way of eating.

In the long term, after several months of following the ketogenic diet, the unwanted effects increase both in number and severity. Initially, the restriction of glucose and insulin production leads to greater water loss from the body, with the risk of causing an electrolyte imbalance (sodium, potassium) on a long-term basis. At the same time, the very high consumption of proteins and fats can lead to an increase in LDL cholesterol, putting the integrity of the cardiovascular system at risk. The chances of complications in the liver also increase, especially in individuals with pre-existing conditions, as well as in the kidneys, since calcium absorption is affected, making it easier for kidney stones to form. Other effects include muscle loss, as the tissue does not have glucose to fuel it and cannot rely on ketones for energy. There may also be the development of compulsive behaviors and poor mental health due to the loss of certain nutrients, deficiencies in various micronutrients, and even impacts on sexual health and menstruation due to hormonal imbalances.

But even just from the perspective of weight loss, we cannot say that its use is absolutely effective. Yes, the weight loss may be immediate and the individual may feel encouraged by the results, but the same ease with which weight is lost will likely result in its regaining—if not more—once the diet is discontinued. The ketogenic diet is a very restrictive one, and it has been shown to be almost impossible and unsafe to maintain for long periods. Simply put, the body in this diet experiences hunger because it is not receiving its primary fuel, glucose. So, when glucose becomes available again, the body will store it as fat to avoid future hunger during the next fasting period.

Conclusion

The ketogenic diet undoubtedly has impressive results in weight and fat loss, along with other potential positive effects on human health. However, it is an extreme dietary approach and an unnatural state for the body. What is certain is that before recommending it to someone, we must ensure that their body can handle it with minimal negative effects. Nevertheless, this diet remains a temporary solution for weight loss. The main cause of weight gain is certain bad habits and behaviors, which, even with the application of the ketogenic diet for a period, will not change and will likely return stronger. It is far more effective and sustainable to gradually address and modify these behaviors one at a time. While this approach may lead to slower weight loss, it prioritizes the body’s well-being and avoids the shock associated with extreme dietary changes.

Have you ever tried ketogenic diet yourself? Share your experience in the comments!