The Ketogenic Diet Effect

Remember how I said in my post on ketones that I wasn't going to talk about the diet? Well, I changed my mind. Now is the time to discuss it. Mostly because I just did a lot of studying up on it, but also because I feel that perhaps it is time I share my opinion. I try very hard to remain quiet about this diet, as it is such a hot button topic and there is so much we don't know yet. I will present research as well as my opinion in this post, which will hopefully allow you to create your own opinion. 

The ketogenic diet is an extremely low carbohydrate diet (less than 15-20 g/day) intended to use ketones instead of glucose in the creation of energy. A little known fact is that this diet has been around since the 1920's--this is not new research or a new idea. As I have already written a post on the creation of ketones in the body, and under what conditions ketones are made, I will refer you to my previous post (I believe it is 3-5 posts back...somewhere around there) so I don't have to go over it all again. The hard thing about the ketogenic diet is that the presence of glucose and insulin totally abolishes the creation of ketones. Therefore, if you have made it to the state of ketosis (about three consecutive days of 15-20 g of carbs), then eat even 30 g of carbohydrate on day 4, you will have to start the process all over again. 


But if you can only have 15-20 g/day of carbohydrates...what can you actually eat? Foods on the list of can-haves are: meats, leafy grains, above ground vegetables (i.e. no potatoes, carrots, beets, etc), high fat dairy, nuts and seeds, avocados, raspberries and blackberries, low-carb artificial sweeteners, other fats (salad dressing, oils, etc.). Foods on the list of can't-haves are: grains, sugars, fruits, and tubers (potatoes, yams, etc). As you can see, this diet is not only extremely low in carbohydrate, but also extremely high in fat, especially saturated fat. Which we will discuss a little bit more in a minute.

The side effects you will experience as your body begins to change energy sources are fairly major. You can expect to experience: flu-like symptoms (called keto-flu), dizziness and drowsiness, constipation, smelly breath, frequent urination, sleep problems, reduced strength, reduced physical performance, and heart palpitations (in extreme cases). Because of these symptoms, I do not recommend trying this diet without the supervision of both a doctor and/or a registered dietitian. Similar to medication side effects, once your body gets used to the new fuel source, many of these side effects will go away. But you can expect to experience reduced strength and physical performance for much of the time. It is actually recommended that you do little to no exercise on this diet, especially if you are an competitive athlete or do heavy exercising like running, weight lifting, etc. 

Despite these side effects, the ketogenic diet provides fairly rapid weight loss. In my research, the weight loss on this diet tends to be more rapid than is generally recommended for health and long-term weight goals. However, the research on this was mixed, leading me to believe that it is possible to maintain a healthy weight loss on this diet. But to be able to do this, you need to watch calories and symptoms very closely. 

As always, a meal plan was created and uploaded into a diet tracking program. As expected, the ketogenic diet is very low in carbohydrates. Because of this, the diet tends to be low in fiber, B-vitamins, antioxidants, phytochemicals, and a number of different minerals. Due to the increase in meat and fats, the diet tends to be high in saturated fat and protein. Though some research is coming out showing that saturated fat isn't as bad as we originally thought (high-fat dairy has been proven to protect against some chronic diseases), the overall general trend of saturated fat is still to raise the cholesterol levels in the body. 

In studies where they studied those on the ketogenic diet for weight loss over a six week period, they found that the participants blood lipid levels either remained unchanged or increased, cholesterol levels skyrocketed, a loss of muscle and peak performance, an increase in the risk for kidney stones, a loss of bone mineral density (which increases the risk for osteoporosis), and plenty of emotional side-effects in case of a mess-up and you have to start ketosis all over again. 

One of the more significant findings this study and similar studies is that the ketogenic diet decreases, and eliminates in many people, the desire for exercise. You simply do not have the energy. This causes an decrease in resting energy expenditure (i.e. you burn less calories whether you exercise or not), loss of muscle, loss of endurance, and other effects that occur due to lack of regular exercise. 

However, there is one fact about the ketogenic diet that has boggled researcher's minds since its debut in the 1920's: the ketogenic diet aids in the treatment of epilepsy and autism spectrum disorder...but they don't entirely know why, even 100 years later. More and more studies are coming out that show a possible link between the ketogenic diet and the treatment of certain kinds of cancers and hormonal imbalances, but this connection is in the preliminary stages of research and shouldn't be taken seriously until the research is more clear. The only disease that the ketogenic diet has been proven time and time again to help treat is epilepsy, whether that be for adults or for children. Therefore, I tell you again that this diet should not be considered unless under the supervision of a health professional. If you have a condition that you believe a ketogenic diet may aid in the treatment of, it is important to consider all of the other side effects that occur with the diet that may offset any treatment that could possibly occur while on the diet. You don't want to make the problem worse, or add a whole other problem to what you are already experiencing. 

One last important thing I want to discuss once again occurs the ketogenic diet and weight loss. As I mentioned before, this diet is successful in short term weight loss, but it is a challenge for most people to maintain that weight loss for longer periods of time. Studies show that the DASH diet, or diets similar to the DASH diet, that I discussed in my last post are just as effective at weight loss, and don't come with the whole host of negative side effects that the ketogenic diet has. Therefore, the weight loss can be kept long-term. These other diets also do not raise cholesterol levels and increase the risk for osteoporosis like the ketogenic diet does. Researchers are also finding that many of those who claim the ketogenic diet cures them and helps them lose weight are actually not making ketones...they are just simply eating healthier, not necessarily eating less than 20 g of carbohydrate per day. Though it is very true that many people seem to have success making ketones, it is very rare for them to keep weight off long term and remain emotionally happy with their food.

Once again, I do not want to tell people what they can and can't do. If this diet makes you feel like a million bucks, then keep it up! I will never tell anybody that they shouldn't eat a way that makes them feel good. However, keep in mind the very serious risks that can occur on this diet with no supervision of a medical or nutrition professional. Research is still emerging on the helpfulness of ketones in specific chronic diseases and conditions, and it is very likely that what we know will change. Despite this, I find it unlikely that the information we have on the ketogenic diet for weight loss will not change as we move forward with research. I hope you keep all of this in mind as you try to decide which diet is most helpful for you!


This week's recipe...pizza crust! 

-1 teaspoon rapid rise yeast (also known as instant yeast)
-5 ounces flour (can substitute up to 1/2 whole wheat flour)
-3 ounces water, warm
-1/4 teaspoon salt
-2 teaspoon olive oil
-1 teaspoon honey or maple syrup
-desired toppings


1. Mix yeast evenly into flour in a mixing bowl with the dough hood attachment.

2. Add remaining ingredients. Stir to form a ball, adding additional flour if necessary. Knead for 5 minutes. 

3. Transfer dough to a lightly greased bowl. Cover with plastic wrap and place in a humid, warm place, and let rise until doubled.

4. Punch down dough and rest. Dust a surface with either corn meal or flour. Roll into a thin round (or square, if you are like me and don't have a pizza wheel, but want to use a baking sheet). 

5. Spread evenly with your sauce, cheese, and desired toppings.

6. Bake at 375 until crust is browned and cheese is bubbling.