Trying The Keto Diet? Here Are 5 Things You Need to Know

Overview of The Keto Diet

The Keto Diet (KD) is a very low-carb, high-fat diet. The idea is to get your body to utilize fats instead of carbohydrates as its primary energy source. By greatly reducing carbohydrate intake, the body begins to utilize fats for energy through Ketosis. Although there are variations to the recommended percentage of macronutrients (fats/protein/carbs), the typical distribution of caloric intake with the standard KD is 70% fat, 20% protein, and 10% carbohydrate. Carbohydrates comprise 50-60% of the calories in most “balanced” diets.

Research has established that the KD is effective in producing weight loss, improving Type 2 Diabetes, as an adjuvant therapy for certain cancers, and for neurological diseases such as epilepsy and Alzheimer’s. There is a lot of ongoing research, but the evidence is clear that it can be beneficial and is not just a fad.

Now that we have the background info out of the way, here are 5 things to consider before you try the Keto Diet. For more things to consider before you choose a diet, click HERE

1. There Is No Room to Cheat

When you are on the Keto Diet, you must follow it strictly. With most diets there is a little room to cheat, but that is not the case here. If you consume too many carbs, your body will go out of ketosis and start burning glucose for fuel.

Our bodies produce energy through glucose metabolism, glycogen degradation, gluconeogenesis, and ketosis, pretty much in that order, although there is likely some overlap. Glycogen is how glucose is normally stored in the body. The primary storage site for glycogen is the muscles, followed by the liver. Gluconeogenesis is the process of using different non-glucose substances in the body to produce glucose.

Our cells have several mechanisms that cause them to convert glucose to energy before they start utilizing fat. That is why you have to minimize carbs in your body before you can go into ketosis.

2. There Can Be Negative Side Effects to the Keto Diet

Short Term Side Effects

If you make a sudden switch to the KD, you may experience diarrhea, stomach upset, headaches, and other flu-like symptoms. These side effects are common, although I couldn’t find any research that has determined how frequently they occur. Suffice it to say they are common enough to have their own name: The “Keto Flu.”

You can prevent this from happening if you gradually cut back on the carbs and increase the fat. Or you could just weather the storm until your body adjusts to the new diet. I have seen some electrolyte supplements available that claim to deal with this problem, but I haven’t confirmed their effectiveness. If you experience these symptoms for weeks after switching, or if you experience them even though you are gradually transitioning to the KD, this diet may not be for you.

You may also experience some serious carb cravings when you switch, but they usually subside over time.

Long Term Side Effects

Over time, the Keto Diet can produce potentially serious, but more rare, side effects:

Hepatic Steatosis, also known as fatty liver, occurs when there are excess triglycerides and other fats in the cells of the liver. This may not be a big problem by itself, but can be associated with more serious diseases.
Hypoproteinemia, or too much protein in the blood. Like steatosis, this is not a disease in itself, but can be a symptom of other ailments.
Kidney stones – If you have a history of kidney stones, this diet may not be for you.
Vitamin and mineral deficiencies – You should take a vitamin/mineral supplement if you’re on the keto diet. In fact, you should consider taking supplements if you are on any restrictive diet.
You may produce a false positive on a breathalyzer test if you’re on the Keto Diet. It’s rare but can happen.

3. Adherence to the Keto Diet is Poor (but improving)

Your chances of sticking with the KD over the long haul are slim. The problem is that many people never get over the desire for carbs in their diet. Don’t get too discouraged, though, because the situation is improving.

As the KD has become more popular, more resources have become available. You can now get recipes or order mixes for Ketogenic Desserts and other goodies to satisfy your sweet tooth. There are also hundreds (if not more) KD recipes to keep your diet varied and interesting.

4. You Can Cycle In and Out of Ketosis

You don’t have to stay in ketosis all the time to benefit from this diet. One study of 89 overweight subjects showed that alternating a Ketogenic, Low-Carb, and regular form of the Mediterranean Diet with a traditional balance of micro-nutrients produced significant loss of weight and body fat, with subjects maintaining their weight loss for a year. Subjects also showed reductions in total cholesterol, LDL cholesterol, triglycerides, and blood glucose. The protocol was successful in maintaining a high level of adherence, thus overcoming one of the biggest obstacles in long-term weight loss.

5. Remember the Fat Calories

One of the pros of the KD is that you will probably feel satisfied for a longer period of time after you eat. Fat and protein are two of the the three nutrients that can keep the hunger pangs at bay. The other is fiber. Fat is my #1 satisfaction nutrient. About 50% of my calories come from fat, and it’s not unusual for me to go 5 or 6 hours between meals before I get hungry. If that is the case with you, the KD may actually promote a reduction in food intake.

But there is a downside to basing your energy on fat. Calories. Fat contains twice as many calories per ounce compared to carbs or protein. It’s a good idea to learn how many calories are in that fatty food when you start the KD. You also need to accurately determine portion size. If you don’t want to do that, just eat slowly. Take your time. Savor that savory goodness. Just by doing that, you’ll eat less before you feel full.

Still Not Sure the Keto Diet is For You? Here Are More Resources

Scientific Articles

Both of these articles are excellent overviews of the KD:

Shilpa, J; Mohan, V. Ketogenic Diets: Boon or Bane? Indian J Med Res. 2018 Sep; 148(3): 251–253.
Paoli, A. Ketogenic Diet for Obesity: Friend or Foe? Int J Environ Res Public Health. 2014 Feb; 11(2): 2092–2107.

Online Resources

Keto Cyle develops a custom plan to help you follow the Keto Diet. You take a quiz that asks about your health and preferences. They then custom build your Keto Diet. Click HERE to learn more.

Real Plans – a subscription service that generates personalized meal plans, recipes, and shopping lists for a dozen different diets, including the KD. They have an Apple and Android app. Click HERE to learn more.

Ketogenic Diet on Healthline.com – This is an exceptional overview.