Keto Diet Guide: 9 Key Facts You Should Know, According to KU Medical Center Experts
The ketogenic diet is a popular choice for quick weight loss, but is it right for you? Experts at KU Medical Center share essential facts about the keto diet and its potential benefits, including ongoing research into Alzheimer's disease. Before making any drastic dietary changes, consult with your doctor.
What is the Keto Diet? Separating Facts from Fiction
Many diets are incorrectly labeled as "keto." Learn what truly defines a ketogenic diet.
- Not all low-carb diets are keto: Popular diets from the early 2000s like Atkins, South Beach, and Paleo focus on carbohydrate restriction, but differ in their specific rules.
- Definition Matters: According to Russell H. Swerdlow, M.D., a true ketogenic diet derives 70-75% of calories from fat, 20-25% from protein, and only 5-10% from carbohydrates.
- Modern Keto: A looser definition includes any diet that raises ketone body levels in the blood.
How Keto Works: Fueling Your Body Differently
Understand the metabolic shift that occurs on a ketogenic diet.
- Traditional Energy Source: A typical Western diet relies on carbohydrates for energy, leading to insulin production.
- Keto's Alternative: Keto diets drastically limit carbs, forcing the body to burn dietary and stored fat, producing ketone bodies.
- Measuring Ketosis: Blood tests can measure ketone levels, confirming whether your body is in ketosis i.e., burning fat for fuel.
Keto and Appetite Control: Why You Feel Less Hungry
Discover how keto can naturally reduce hunger.
- Carb-Induced Hunger: High-carb diets cause insulin spikes and crashes, triggering hunger signals in the brain.
- Stable Insulin Levels: Keto stabilizes insulin levels, preventing these fluctuations.
- Satiety Factor: Fats and proteins take longer to digest, promoting a feeling of fullness.
Keto Diet: No Cheat Days Allowed
Consistency is critical for achieving and maintaining ketosis.
- Strict Adherence: Debra Sullivan, Ph.D., emphasizes the need to follow the diet closely to ensure the body burns fat instead of glucose.
- Not for Everyone: Cutting out entire food groups isn't ideal for the general population but can benefit specific individuals with certain conditions.
The Importance of Healthy Fats for Keto Dieters
Paradoxically, fat intake goes up on keto – but choose wisely.
- Dietitian Guidance: Consult with a dietitian to determine the right fat intake and types.
- Healthy Fat Sources: Prioritize healthier fats like olive oil and avocados over less healthy options such as corn oil and red meats.
- Heart Health: Too much of the wrong kind of fat can negatively affect your heart.
Stay Hydrated: Water is Your Friend on Keto
Prevent kidney problems by drinking plenty of water.
- Water Storage: The body stores water alongside carbohydrates.
- Rapid Water Loss: A ketogenic diet can lead to rapid water weight loss initially.
- Dehydration Risk: Replace lost water to avoid dehydration, which can lead to kidney stones and other kidney complications.
Understanding the "Keto Flu" and How to Manage It
Be prepared for potential side effects when starting keto.
- Flu-Like Symptoms: Expect headache, fatigue, and constipation a few weeks into the diet, often due to water loss.
- Other Symptoms: Brain fog, irritability, and difficulty sleeping can also occur.
- Relief Strategies: Jessica Keller, dietitian and study coordinator, recommends water, rest, and time to alleviate symptoms.
- Long-Term Benefits: Many, like Keller, report improved sleep, energy, and clearer skin after adapting to the diet.
The Cost Factor: Keto Can Be More Expensive
Budget accordingly, as keto staples can be pricier.
- Higher Grocery Bills: Expect to spend more on meat, fish, avocados, and high-fat dairy compared to cheaper carbohydrates.
- Keto-Friendly Options: An increasing availability of keto products makes the diet easier to maintain.
Keto Diet and Alzheimer's Disease: Promising Research
Explore the potential cognitive benefits of keto.
- Brain Effects: Since the 1930s, scientists have recognized the impact of ketogenic diets on brain function.
- Epilepsy Treatment: Keto diets have been used to reduce seizures in children with epilepsy.
- Alzheimer’s Study: A KU Medical Center pilot study showed improved cognitive performance in Alzheimer's patients on a keto diet.
- Ongoing Research: Matthew Taylor, Ph.D., and colleagues are further investigating the effects of keto on Alzheimer's patients and those with traumatic brain injuries.
Participate in Alzheimer's Research
KU Medical Center is expanding its study on the effects of a ketogenic diet on individuals with mild to moderate Alzheimer’s disease. If you are interested in participating, contact Jessica Keller at kkali17@kumc.edu or call the KU Alzheimer’s Disease Research Center at 913-588-0555, Option 1 (711 TTY). Refer to the Therapeutic Diets for Alzheimer’s Disease (TDAD) program.
