The Ketogenic Diet

WHAT IS THE KETOGENIC DIET?

A ketogenic diet is a very low-carb diet, considered to be when you eat a level of carbohydrate of around 30g to 50g of carbohydrates per day versus an average person’s daily carb intake of between 250-300g.

This encourages the body to get its energy from burning body fat which produces an energy source known as ketones.

The diet helps to lower the body’s demand for insulin which has benefits for people with type 1 and type 2 diabetes

NB! It is important that you speak to your doctor if you are considering following this diet as precautions may need to be taken before starting.

HOW A KETOGENIC DIET WORKS

On a ketogenic diet, blood glucose levels are kept at a low but healthy level which encourages the body to break down fat into a fuel source known as ketones

The process of breaking down or ‘burning’ body fat is known as ketosis 

People on insulin will typically require smaller doses of insulin which leads to less risk of large dosing errors. 

The diet helps burn body fat and therefore has particular advantages for those looking to lose weight, including people with prediabetes or those otherwise at risk of type 2 diabetes. 

HOW TO FOLLOW A KETOGENIC DIET

Based on the understanding that carbohydrate is the macronutrient that raises blood glucose the most, the primary goal of a ketogenic diet is to keep consumption lower than that of a traditional low carbohydrate diet with moderate protein and a very high fat content. 

This will determine the nutrient density of the ketogenic diet as well as how to follow it, as different foods will have different effects on insulin and blood sugar levels. 

There are a number of different types of ketogenic diets with variations in the level of carbohydrates and protein allowed in the diet and/or the amount of time someone is looking to spend in ketosis. 

Note that some of the types of ketogenic diets have been designed specifically for people that are athletes or are otherwise working out very hard and often.

SIDE EFFECTS OF A KETOGENIC DIET

With every change in the diet comes an adaptation period. With a ketogenic diet, the adaption is significant as the body has to switch its fuel source from glucose to fat. When this happens, it is not uncommon to experience a collection of side effects called ‘keto-flu’. This usually goes away within about four weeks. 

Diabetic ketoacidosis (DKA) is when someone with type 1 diabetes, or very late-stage, insulin-dependent, type 2 diabetes, can’t produce any insulin and make very high amounts of ketones without stopping to prevent an effective state of starvation, which can lead to that person becoming critically ill. 

Keto-adaption is a state, achieved through significant reduction of carbohydrate where the body changes from relying on glucose as its main source of energy to relying on ketones from fat burning. 

Ketosis should only be a danger to someone on insulin if they are rationing their food intake and therefore their insulin doses are too severe.

This is another good reason to ensure you have spoken with your doctor before starting the diet. 

SAFETY ON A KETOGENIC DIET

There is generally a lack of long-term studies into the safety and effectiveness of ketogenic diets and, this is why a doctor’s opinion is needed before starting the diet. 

There are a few groups of people for whom a ketogenic diet may not be suitable, or at the very least, warrants close supervision. 

These include pregnant women, children, people at risk of hypoglycemia, people with a very low BMI, and those with conditions that a ketogenic diet may exacerbate.