What does the ketogenic diet look like and how does it work?
“The ketogenic diet is a low-carbohydrate, adequate protein, high-fat diet with a ratio of 3:1 or 4:1 of fats to carbohydrate and protein,” Blanco says. Think 25-gram chicken breast wrap with heavy whipping cream for the sauce and a side of buttered green beans.
This macronutrient ratio induces ketosis, a state wherein there is an abnormally high concentration of ketones in blood—hence the name of the diet. “It’s an effect of prolonged fasting, and as your carb stores are depleted and body proteins are broken down quicker, fats are mobilized,” Blanco explains.
Wait, doesn’t a high-fat diet put me at risk for hypertension?
Apparently not. Swiss research has found that the keto diet can actually improve good cholesterol levels, and in turn, improve risk factors for cardiovascular issues like hypertension. But only for a limited time.
How long will it take for me to lose weight on keto?
While subsisting on 70 to 90 percent fats, the ketogenic diet can cause dramatic weight loss within the first few days. However, shedding pounds doesn’t always equate to a healthier you. Fat loss is what you should be aiming for specifically, since general weight loss includes loss of glycogen and protein, body fluids, and important minerals, Blanco says.
“You’re more likely to experience the ‘yo-yo effect’ or weight regain in the long run when you go keto,” says Blanco. If your goal is to get washboard abs and live your best life, Blanco prescribes sticking to a low-calorie diet. “It’s still better in supporting fat loss while retaining lean tissue in the body,” Blanco adds.
So… can the keto diet kill you?
As with anything taken to extremes, the short answer is yes. “Though not necessarily and not immediately,” Blanco clarifies.
“Not necessarily because there are studies showing the positive effects of this diet. And not immediately because your body can still adapt to the fasting/starving state, for example, as in during famine, when you’re sick, or as part of your religious practice,” Blanco expounds. “It’s the chronic effects of prolonged ketosis that could pose great health risks—or even death. The body can only adapt to fasting to sufficiently maintain life for up to two months.”
You’re probably overlooking the fact that your body needs the glucose from carbs and proteins for energy so it can function properly. Depriving yourself of these to favor fats is by definition, an unbalanced diet.
Going on a strictly ketogenic diet poses serious health risks for the red blood cells and the brain cells. While the body can still use its fats to provide energy, the brain cannot sustain this. During the first few days of fasting, 90 percent of the needed glucose is obtained from body proteins. If these protein losses persist at this rate, a person can die in three weeks, regardless of the amount of fat stored in a person’s body,” Blanco warns.
Blanco also lists psychological issues like depression, anxiety, and food-related dreams as negative effects of a prolonged state of ketosis; and nausea, constipation, fatigue, low blood pressure, elevated levels of uric acid, and halitosis a.k.a. bad breath as adverse side effects of the ketogenic diet. (Good luck making dates work with your corpse-breath).
When should you go on keto?
“When done correctly and if advised by a registered nutritionist-dietitian, the ketogenic diet has its own benefits for its right purpose,” Blanco says. “For 85 years, the keto diet has been traditionally and successfully used to treat seizures or childhood epilepsy. But it is unsustainable and unhealthy for those seeking immediate fat loss.”