Obesity and metabolic diseases are just two of today’s major health problems the world is facing.

Obesity is a risk factor of metabolic syndrome, which is a cluster of conditions that occur together, increasing your risk of developing type 2 diabetes, stroke, and heart disease. Fortunately, the ketogenic diet can combat this.

The keto diet involves very limited consumption of carbohydrates. In fact, it is commonly known as a low-carb, moderate-protein, and high-fat diet.

The diet has been suggested to have benefits for people with obesity. However, it may also pose some complications for some people.

Here we explain how the keto diet promotes weight loss and manages metabolic disease, as well as its possible drawbacks.

What is a ketogenic diet?

A keto diet is low in carbs, moderate in protein, and high in fat.

As your carb intake is limited and fat intake is increased, the body enters a metabolic state known as ketosis, wherein the body starts turning fats into ketones—an alternative fuel produced by the liver when there is not enough glucose for energy.

Sooner or later, your brain and body become proficient at burning fat and ketones, instead of carbs, for fuel.

Additionally, the keto diet also improves insulin levels, which can be beneficial for blood sugar management and improving insulin sensitivity.

Keto-friendly foods include the following:

• fish
• eggs
• meat
• butter
• cheese
• oils
• nuts
• seeds
• avocados
• heavy cream
• low carb vegetables

On the other hand, carb food sources are limited or completely eliminated, and these include:

• rice
• grains
• cereals
• beans
• potatoes
• sweets
• milk
• fruits
• some higher carb vegetables

Side effects of keto diet

Although a keto diet is considered safe for most people, some may experience some adverse side effects, hence the term keto flu.

Keto flu symptoms may include the following:

• Nausea
• Diarrhea
• Dizziness
• Vomiting
• Headache
• Irritability
• Weakness
• Constipation
• Stomach pain
• Sugar cravings
• Muscle cramps
• Muscle soreness
• Difficulty sleeping
• Poor concentration

Symptoms of ketosis flu can last about a few days or about a few weeks, but there are ways to reduce or completely avoid them, such as staying hydrated, avoiding strenuous exercise, replacing electrolytes, and getting adequate sleep.

Ketogenic diets and weight loss

Evidence shows that a keto diet can aid weight loss.

It may help you preserve muscle mass, lose fat, and improve several markers of disease.

In fact, this diet has been suggested to be more effective than a low-fat diet when it comes to losing weight.

Additionally, people following a keto diet have been found in one older study to lose 2.2 times more weight than those on a low-calorie, low-fat diet. What’s more, there also observed improvements on triglyceride and HDL (good) cholesterol levels.

Moreover, the diet has also been found in other studies to cause reductions in appetite and food intake.

However, further research is necessary to determine how the keto diet affects weight loss in the long term.

How do ketogenic diets aid weight loss?

Here’s how the keto diet aid weight loss:

Higher protein intake. Some keto diets can cause an increase in protein intake, which can have a number of benefits when it comes to losing weight.

Appetite suppressant. Ketogenic diets can increase satiety, since ketone bodies have appetite suppressing benefits.

Improved insulin sensitivity. The diet has also been linked to improvements in insulin sensitivity, which can also enhance fuel utilization and metabolism.

Gluconeogenesis. The keto diet allows your body to convert protein and fat into carbs for fuel, and this may burn extra calories each day.

Increased fat burning. Although further study is necessary, ketogenic diets have been found in several studies to slightly increase the amount of fat you burn during exercise, daily activity, or even rest.

However, make sure that you are meeting your calorie requirements when on a keto diet, as limiting your calorie intake too much can also slow your metabolism, which makes it hard for you to lose weight in the long run.

Ketogenic diets and metabolic diseases

Metabolic syndrome describes five common risk factors for heart disease, type 2 diabetes, and obesity:

• high blood pressure
• high blood sugar levels
• high levels of LDL (bad) cholesterol
• low levels of HDL (good) cholesterol
• high waist-to-hip ratio (excess belly fat)

With nutritional and lifestyle changes, many of these risk factors can be improved.

Ketogenic diets help people with prediabetes or type 2 diabetes by lowering levels of insulin, which plays a key role in metabolic disease and diabetes.

The ketogenic diet has also been found in human and animal studies to reduce levels of total cholesterol and triglycerides.

However, it is important to note that most available research conducted only focused on the diet’s short-term effects.

In fact, the keto diet has also been suggested in some older studies to negatively affect heart health of the children in particular.

Although saturated fat intake has been directly linked to an increased risk of heart disease, it may still up LDL (bad) cholesterol levels.

Further research is therefore necessary to determine the diet’s effects on health and disease in the long term.

Impact on metabolic disease

The drastic effects of the keto diet on markers of metabolic disease can be explained by several key factors.

Fat loss. The keto diet promotes body fat loss, especially unhealthy abdominal fat—one of the criteria for metabolic disease.

Fewer carbs. A high-carb diet can increase levels of blood sugar and insulin, which can affect the ability of your body to efficiently use insulin.

Inflammation. The diet can also reduce chronic inflammation, which is linked to various diseases and metabolic syndrome.

Ketone bodies. Ketone bodies may help protect against some diseases, such as epilepsy, cancer, and Alzheimer’s.

Decreased insulin resistance. Insulin resistance can lead to health issues like fat gain, high triglyceride levels, and inflammation.

Restore normal insulin function. Poor insulin function has been shown in research to increase inflammation, while healthy insulin function can fight against it.

Apparently, these factors play a very important role in health and protection against disease.

How to follow a keto diet

Following these basic rules can help you get started with keto diet.

Experiment. Following a keto diet doesn’t mean you can’t have tasty meals and snacks. You can still make keto-friendly bread, pasta, brownies, muffins, ice cream, and puddings.

Build a plan. When you’re on the go, it can be hard to find keto-friendly foods. Like any other diet, having a plan and go-to meals and snacks is very important. Make sure you have a meal plan.

Replace fluids. Make sure you’re replacing fluids by drinking enough water and getting enough electrolytes like magnesium, sodium, and potassium.

Track progress. Keep track of your progress by taking photos and monitoring your weight every 3 to 4 weeks. That way you can re-examine your daily intake if your progress stops. Also, make sure that you’re keeping portion sizes moderate.

Limit carb intake. Make sure you stick to consuming 20–50 grams of carbs per day.

Eat your veggies. When on a keto diet, you can no longer get fiber from whole grains, legumes, and beans. Since fat sources are calorie-dense, make sure to fill your plate with low-carb veggies to help keep you feeling full.

Stock up on staples. Make sure you have keto foods in your kitchen, including meat, whole eggs, cheese, oily fish, nuts, avocados, oils, and cream.

Find what you love. Experiment until you find the keto diet that’s fitting for your lifestyle.

Be consistent. As with any diet, consistency is always the key, as there is no shortcut to success.

To determine whether you’re in a state of ketosis or not, you can also monitor ketone levels in either blood or urine. Before you start with a keto diet, make sure to ask a dietitian for advice.

Conclusion

When on a keto diet, make sure you limit your carb intake to no more than 20–50 grams per day and eat high fat foods.

Following a keto diet with medical supervision does not only help you lose weight but also enhance your overall health. It may decrease your risk of obesity, type 2 diabetes, and other metabolic diseases.

Before switching to any diet, always ask your doctor whether or not that diet is suitable for you.