What The Keto Diet Actually Does To Your Body | The Human Body

Summary

The ketogenic diet, or keto, has become a popular weight loss strategy, with celebrities like Halle Berry and Kourtney Kardashian swearing by it. Keto works by replacing carbs with fats, leading to rapid weight loss. However, the diet can cause initial discomfort, like sugar cravings and symptoms of the 'keto flu.' While many experience quick weight loss, others hit a plateau. Long-term effects, such as kidney stones and bone fractures, are more common in epileptic children on a strict keto diet. Before starting, it’s recommended to consult a doctor for a balanced approach to health.

Takeaways

• 😀 The ketogenic (keto) diet is a high-fat, low-carb diet popularized by celebrities like Halle Berry, Kourtney Kardashian, and Vanessa Hudgens.
• 😀 Keto involves a macronutrient breakdown of 70% fat, 25% protein, and 5% carbohydrates, which contrasts sharply with the USDA's recommended diet of less than 30% fat and over 50% carbs.
• 😀 When you eliminate carbs, your body switches from using glucose (sugar) for energy to burning fat, which leads to weight loss.
• 😀 The initial phase of keto often comes with strong sugar cravings as the body adapts to burning fat for energy instead of glucose.
• 😀 In the first week of keto, you may lose up to 3.5 pounds, but much of the early weight loss is water weight due to reduced glycogen storage.
• 😀 The keto diet reduces insulin levels, which can cause your kidneys to release more sodium and lead to dehydration and other side effects.
• 😀 Common side effects of starting keto include nausea, headaches, dizziness, muscle cramps, and fatigue, known as the 'keto flu.'
• 😀 Long-term keto dieters may experience symptoms like dehydration, constipation, diarrhea, and bad breath due to continued low carb intake.
• 😀 The 'keto plateau' is a common challenge where weight loss slows down after the first few months, often causing dieters to quit.
• 😀 While keto is effective for quick weight loss, it's hard to study its long-term effects, especially since some people struggle to maintain the diet after a few months.
• 😀 The keto diet is beneficial for managing epilepsy, particularly in children with epilepsy who may stay on a strict keto diet for years, but it can lead to side effects like kidney stones, high cholesterol, and bone fractures.

Q & A

What is the ketogenic diet (keto) and how does it differ from the USDA recommended diet?

The ketogenic diet (keto) replaces carbohydrates with fat, consisting of 70% fat, 25% protein, and 5% carbohydrates. This contrasts with the USDA recommended diet, which suggests less than 30% fat, 20 to 35% protein, and at least 50% carbohydrates.

How does the body typically use energy from food, and how does this change on the keto diet?

Normally, the body breaks down carbohydrates into glucose, a sugar energy used by the brain and body for fuel. On the keto diet, since carbs are minimized, the body switches to burning fat for energy instead.

What are some common side effects of starting the keto diet?

Common side effects in the first few weeks of starting keto include the 'keto flu,' which can cause nausea, headaches, dizziness, muscle cramps, and low energy levels. These symptoms typically subside after the first couple of weeks.

Why do people experience water loss during the initial phase of the keto diet?

During the initial phase of the keto diet, the body burns glycogen (which stores water) instead of carbohydrates, leading to significant water loss and frequent urination.

What is the 'keto flu' and how long does it last?

The 'keto flu' refers to flu-like symptoms such as nausea, headaches, and dizziness that people often experience when transitioning to a keto diet. It usually lasts for the first few weeks of the diet.

Is the weight lost on the keto diet primarily fat loss?

While people do lose weight on keto, a significant portion of the initial weight loss is water weight due to the loss of glycogen and the reduction in carbohydrate intake.

What happens to insulin levels when you follow the keto diet?

Insulin levels drop significantly on the keto diet because the body burns fat instead of carbohydrates for energy. This drop in insulin triggers the kidneys to release sodium, which can cause dehydration and other side effects.

What is the keto plateau, and why does it occur?

The keto plateau is a term used to describe when weight loss slows down or stops after a few months on the keto diet. This happens as the body adjusts to the new metabolic state, and it becomes harder to continue losing weight at the same rate.

How long can people stay on the keto diet, and what are the long-term risks?

Some people stick to keto for long periods, especially those using it for medical purposes like epilepsy management. However, long-term use can lead to issues such as kidney stones, high cholesterol, and bone fractures.

Should you consult a doctor before starting the keto diet?

Yes, it’s advisable to consult a doctor before starting the keto diet, especially if you have underlying health conditions or are considering it for the long term.