The Basics of Keto Diet & Its Risks

What Is a Keto Diet ? ^1,2  

It is a diet mainly consisting of high fats (55 – 60%), moderate proteins (30 – 35.5%) and very low carbohydrates (5 – 10%). It mainly suggests minimizing carbohydrate intake and maximizing protein intake to induce a ketosis state.

Biological Processes Involved In “Ketosis” ¹

When the body is deprived of carbohydrates, the body enters a state where the following biological processes occur:

• Gluconeogenesis (Sugar Production)

The non-carbohydrate substrates (mainly lactic acid, glycerol and amino acids) are transformed into glucose. However, as the glucose level drops further, this process is not able to keep up with the body’s needs. Thus leading to Ketogenesis.

• Ketogenesis (Ketone Production)

In order to provide an alternative source of energy, the body undergoes this metabolic process to produce ketones to replace glucose. This metabolic state is known as “nutritional ketosis”.

How Does The Keto Diet Help in Weight Loss ?

In the ketosis state, the body breaks down fat stores directly. The body produces ketone to act as another source of energy which may induce rapid weight loss.3  The following factors also contribute to weight loss when one undergoes a keto diet:

• Higher protein intake ⁵ 

Some keto diets can increase protein intake which are beneficial in reducing body weight.

• Appetite suppressant ⁶

Keto diets reduce the feeling of hunger.

• Blood sugar control ⁷

Lower intake of carbohydrates results in better blood sugar control.

• Improved insulin sensitivity

Keto diets improve insulin sensitivity that can help in metabolism.

How Long Should a Keto Diet Last?

The duration of the keto diet that have been studied range from a minimum of 2 – 3 weeks, to a maximum of 6 – 12 months.⁴ 

What Are The Types of Food Recommended for a Keto Diet? ⁸

The following food are suitable for keto diet :

• Fish and shellfish
• Meat and poultry
• Eggs
• Fats (olive / palm /coconut & butter / lard)
• Cheese
• Nut, seeds, olives
• Avocados, berries
• Dark chocolate and cocoa powder

For further details on how to start a Keto diet, you may click here. However we do advise to seek advice from a health care professional before starting on a keto diet. Always seek advice as there are potential risks to keto diet.

What Are The Risks of a Keto Diet ^1,8,9

• Potential Short-term Adverse Effects

Nausea, vomiting, tiredness, dizziness, sleep disorder, constipation and muscle cramps.

• Potential Long-term Adverse Effects

Hepatic steatosis (fats built-up in liver), hypoproteinemia (low protein in blood), kidney stones and vitamin & mineral deficiencies.

Can a Keto Diet Cause Ketoacidosis?

In Keto, the Ketone level in the blood remains low and there is no change in the blood pH. Ketosis should not be confused with ketoacidosis. Ketoacidosis is a potential complication of diabetes. It occurs when the body is insufficient to process the high levels of glucose, this results in a change in pH levels of the blood.

Can a Diabetic Person Undergo a Keto Diet?

Medication adjustment before starting on a keto diet is important for individuals with diabetes to avoid hypoglycemia (low blood sugar level). Do speak to your doctor before deciding to undergo a keto diet.

Take Away: Keto Diet Is Effective But Not Without Risk

It is without a doubt that many have found Keto Diet effective in weight loss. However, due to its possible risks, please consult your healthcare professionals before starting on a keto diet. Our pharmacists are always available to assist you to practice a healthy lifestyle and stay healthy.